Welcome to FiA ENC Greenville!

Thanks so much for checking out FiA ENC Greenville! We are a community of women who meet for free, peer lead workouts and so much more. Workouts are free and open to all women of any shape, size, fitness level, race, religion, etc. Whatever stage of fitness or life you are at, FiA is here to support and provide a completely judgement free zone! Please check out more about our region here, and our weekly schedule is here!

CrossFit Ruck

CrossFit Ruck

March 13, 2024

Q: Murph

Temp: 74 and sunny!

The Pax: 

Bumble, Survivor, Volunteer (respect), Stitch (respect), and Dolly

Warm-up: 

Stretch


The thing:

Ruck the 3-mile path with CrossFit activities on every new road. 

  • 20 pushups

  • 20 JJ

  • 10 lunge around the world

  • 15 incline pushups

  • 20 Monkey Humpers

  • 30 Calf Raises

  • Jog to the next street

  • 10 Hammer Curl to Press

  • Sprint to the next street

*Due to starting 15 minutes late, we did not complete any CrossFit in the last .70 mile. 


Quote: 

When you have a dream, you’ve got to grab it and never let go” -Carol Burnett.


I like to move it, move it! (dance)

I like to move it, move it!

Feb 24, 2024

Q: Murph


The Pax: Hurricane, Wedding Singer, Volunteer (respect), Dolly, Spike, and Perseverance (respect).


Warm-up:  Stretch

The Thing:

  1. Bathrooms - 4:40 Drop it like it’s hot

    1. Squats

    2. Monkey Humpers

    3. High knee Lunge

  1. Theater/Stage - 6:27 Cha Cha Slide

    1. Cha Cha Slide Dance

  1. Memorial - 3:34 Turn down for what (Start by running on the spot and building up. Then, when you hear ‘turn down for what,’ you need to perform the following movements until the next ‘turn down for what’)

    1. Squat Thrusters 

    2. Squat Jumps 

    3. Push Ups

    4. Sit Ups 

    5. Plank (Hold until the chorus starts again. Jump up and jog)

  1. Playground - 3:44 Champion

    1.  L hook, R hook, L upper, R upper X8

Break

  1. 4 left high knee lunge jump, 3 left overhead crunch

Beak

  1. 4 right high knee lunge jump, 3 left overhead crunch

Repeat

LUDA

  1. Three jabs and 2 knee-to-elbow crunch

LUDA FAST

  1. Jabs and crunch fast.

Carrie

  1. 4 left high knee lunge jump, 3 left overhead crunch

  2. 4 right high knee lunge jump, 3 left overhead crunch


Quote: Sing like no one's listening, love like you've never been hurt, dance like nobody's watching, and live like it's heaven on earth. - Mark Twain

Chronological Order

Chronological Order

Feb 22, 2024

Q: Murph


The Pax: Wedding Singer and Dolly




Warm-up: 

Stretch and a 10 min walk/run


The thing:

Ten stations, each taking one minute with 10 seconds of transition time. Complete each activity before moving on. After completing all ten, run a down and back. Repeat the cycle.

  1. Jump rope

  2. Squat

  3. Hula Hoop

  4. Triceps dips

  5. Inch Worms

  6. Hammer Curls

  7. Crunch

  8. Push Up

  9. Situps

  10. Burpee


Cool down: 

Guided stretching for 10 minutes.


Quote: “It does not matter how slowly you go, as long as you do not stop.” — Confucius

New Beginnings

New Beginnings

Jan 25, 2024

Q - Murph


The Pax: Ginger Spice (respect), Mud Pie, Mud Pie JR, Bumble, Dolly, Hot Wheels,

Volunteer (respect), Bad Wolf, Digger (respect), Rapunzel, and Murph (Q)



Warm-up: 

Stretch & two down and backs. (If raining - 2 mins run in place)

 

The thing: 

Complete each round 4 times. 


Round 1

  • 30 Jumping Jacks

  • 20 Squats

  • 10 Push-ups

Round 2

  • 30 Mountain climbers

  • 20 Lunges 

  • 10 Push-ups

Round 3

  • 30 Pulsing Squats

  • 20 Burpees

  • 10 Push-ups

Round 4

  • 30 Bicycle  Crunch

  • 20 Glute Bridges

  • 10 Scissors Kicks


Quote:  Game/Announcement.




Countdown to New Year Part 2

New Year Countdown
Dec 28, 2023
Q: Murph

The Pax: Volunteer (respect), Babe, Clutch, Ninja, and Murph

Countdown to New Year Part 1

New Year Countdown Ladder

Dec. 27, 2023

Thursday Tabata



 Thanks did joining me ladies! 

10/5/23

Q: Hot Wheels 

PAX: Wedding Singer, Spike, Digger -Respect, Stitch -Respect, Ginger Spice -Respect 

40 seconds work 10 rest 

Round 1 

Skull crushers 

Squats 


Round 2 

Side lunge 

Mountain climbers 


Round 3 

Biceps curls

180 squats 


Round 4 

Squat thrusters

Push ups 


Round 5 

Front row 

Step back lunge 


Round 6 

High knees  hold weight over head 

Donkey kicks