CrossFit Grayson

11/12/2025

05/26/2025

Thank you to everyone who came to MURPH with us! An even bigger THANK YOU to those who put their lives on the line for us every single day! 🇺🇸 ❤️

In Memory of Lt. Michael Murphy

MURPH

1 MILE
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE

04/19/2025

showed up for the grind and completed Harner’s Hero WOD to show our support for recovering fire fighter & competitor Lee Harne of

6 x 3:00
-6 Burpees
-18 Alt DB Snatches (50/35)
-7 Toes to Bar
-9 Goblet Squats (50/35)

04/17/2025

FIREFIGHTER & COMPETITOR, LEE HARNE, SUFFERED A STROKE ON 3/23 AND IS CURRENTLY AT SHEPHERD’S CENTER.

has asked all the boxes in Georgia to do this WOD on Saturday, 4/19 to show Lee all the support he has!

JOIN US THIS SATURDAY AT 9:30 AM FOR HARNE’S HERO WOD ON TO SHOW YOUR SUPPORT!

WEAR RED AND BE READY TO PUSH!

01/29/2025

🔥 Here’s your midweek challenge! 🔥

**Best time for 60 Cal Row**

Power, skill, and endurance all in one!

Drop your time in the comments! ⬇️💪

01/28/2025

Fix Your Squat: 3 Quick Cues!

Struggling with squat depth, stability, or power?
Try these three cues:

1️⃣ Screw your feet into the ground – Engage your glutes from the start.

2️⃣ Brace like you’re about to get punched – Core tight, spine neutral.

3️⃣ Knees track over toes – Avoid caving in or shooting forward.

Which squat issue do you struggle with the most?

01/27/2025

Monday Mindset: Are You Training or Just Exercising?

There’s a difference between exercising and training! Exercising is moving for the sake of movement. Training has a purpose, a goal, AND a plan!

This week, set your intention—whether it’s hitting a new PR, improving technique, or just staying consistent!

Show up with purpose! What’s your training goal this week?

01/19/2025

Rest, Recover, and Keep Moving! 🧘‍♀️🤸‍♂️

Rest days don’t mean hitting the couch all day (though we won’t judge 😉). Active recovery is key to staying mobile, reducing soreness, and coming back stronger! 💪 Here are a few ideas:

✅ Go for a light walk or hike – fresh air and gentle movement work wonders.
✅ Foam roll and stretch – loosen tight muscles and improve flexibility.
✅ Practice skills – work on that double under, handstand, or lift form.

At CrossFit Grayson, Sundays are for YOU!
Join us at Open Gym | 9am - 11am for:

🏋️‍♀️ Low-intensity movement
📈 Practicing skills and drills
🧘‍♂️ Foam rolling, stretching, and mobility

Recovery isn’t just rest—it’s preparation for greatness!🔥

01/18/2025

Saturday Sweat Session! 💪🥵🎉

Partner workouts at CrossFit Grayson are where TEAM meets HUSTLE! Today, we crushed it with an awesome group pushing limits, cheering each other on, and proving that fitness is better together. 🙌

🏋️‍♀️ Think you can keep up? Grab a friend (or make one here!) and join us next Saturday!

🎟 Book your free class at GraysonCrossFit.com and experience the energy, intensity, and community that makes CrossFit Grayson your new favorite way to sweat!

📅 See you next week—same time, same team vibes. Let’s get after it! 🔥

01/17/2025

🚰 Hydrate or Hit the Wall! 💦

Feeling sluggish during your WODs? 🥱😴

You might be under-hydrated! Even a slight dip in your hydration levels can lead to:

⚡ Decreased energy
💪 Reduced strength
🧠 Slower focus

Make water and electrolytes your priority! Drink water consistently throughout the day, not just before or during your workout. Your performance—and your body—will thank you!

01/16/2025

🌅 Early Mornings, Big Wins🌟

🏋️‍♀️ Energy Boost: Crush your WOD before coffee hits.
⏱️ Time Hack: Done early = day won.
💆‍♀️ Mental Edge: Clear mind, killer vibes.
🔥 Burn All Day: Morning metabolism = 🔥.
🎯 Consistent Progress: Routine builds results.

Why wait? Join our early squad at 5:05AM and own your day! ⏰

Don’t worry, if you’re not ready to jump right in first thing, we have classes at 7am, 12pm, 5pm and 6:15pm too!