Hammock Coast CrossFit

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Pawleys Island, SC
Hammock Coast CrossFit

We’re a family run functional fitness facility located in beautiful Pawleys Island, South Carolina.

Our mission is to help low-country residents and visitors get and stay healthy so that they can maximize their enjoyment of all this area has to offer!

09/10/2026

🏃♀️ 💨 CONSTANTLY VARIED SATURDAY #2
Next up: 9/12 — SPEED & STATIONS: A HYROX SAMPLER
This Saturday is all about moving fast, transitioning between stations, and seeing what happens when different challenges are stacked together.
Run.
Push.
Pull.
Carry.
Recover.
Repeat.
Sound familiar?
That's the beauty of constantly varied training.
You may be comfortable running OR lifting OR rowing…
But what happens when you have to combine them?
That's where fitness gets interesting. 👀
Come ready to move—and have some fun getting uncomfortable.
Who's ready to try a little HYROX? Click the link to book your No Sweat Intro now!
https://kilo.gymleadmachine.com/sp/49d8ee97223

09/09/2026

Routine is useful. Variety is essential.

Your body isn't designed to do only one thing.

Lift weights.

Go for a run.

Take a hike.

Swim.

Ride a bike.

Climb.

Play basketball.

Carry something heavy.

Try something you've never done before.

Fitness isn't just about getting better at one workout.

It's about becoming more capable in the world around you.

**Train hard. Train smart. And occasionally go play.**

09/09/2026

Here's another gymnastics tip from Coach Josh: "If strength and confidence on ring dips feel elusive, simplifying the dip movement down to stability vs. instability will allow you to make strength gains. Performing dips on a stable surface, like a pair of boxes or benches, keeps your shoulders in a stable position and allows you to utilize all the strength in your shoulders!"
Are you ready for more expert coaching? Click here to sign up for a free No Sweat Intro! https://kilo.gymleadmachine.com/sp/3e49585ad61

09/08/2026

DID YOU KNOW YOU HAVE A SECRET BALANCE SYSTEM?

It’s called your vestibular system, and it lives inside your inner ear! 👂

It helps your brain figure out:
-Where your body is in space
-Which way you’re moving
-How to stay balanced
-What happens when you spin, jump, or change direction

That’s one reason CrossFit Kids includes movements like jumping, running, balancing, crawling, and changing directions!

Every time you move, your brain and body are working together to get better at controlling YOU!

Move. Explore. Learn. Grow.
Ready to play? Click here to learn more! https://kilo.gymleadmachine.com/sp/703bf99e552

09/07/2026

MASTER THE BASICS!

Deadlift.

Squat.

Press.

Pull.

Push.

Carry.

Run.

Walk.

Swim.

Bike.

Play.

These movements have been building strong, capable bodies long before fitness trackers and smart machines came along.

The goal isn't to collect exercises.

The goal is to build a body that can **do things**.

Train the fundamentals. Keep workouts challenging. Add variety. Learn new skills.

And remember:

**Simple doesn't mean easy.**

09/07/2026

Want to get fit? Here’s your prescription.

Lift something off the floor.

Squat.

Press something overhead.

Pull yourself toward something.

Walk, run, carry, push or drag something.

Then go outside and play.

You don't need the newest machine, the latest fitness gadget or a complicated program to start building a capable body.

You need to move.

You need to challenge yourself.

You need to eat mostly real, nutritious food.

And you need to do it consistently.

**Fitness isn't complicated. We just keep trying to make it that way.**

09/04/2026

CONSTANTLY VARIED SATURDAYS ARE HERE!
One of the things that makes CrossFit different is right there in the definition:
Constantly varied functional movements performed at high intensity.
So what does “constantly varied” actually mean?
It means we don't train the same way every day.
We lift heavy.
We move fast.
We work with partners.
We run, row, push, pull, carry, jump, and climb.
We train different energy systems.
We challenge different skills.
And sometimes… we flip a tire. 😎
This September, we're putting CONSTANTLY VARIED into practice with four different Saturday workouts:
📅 9/5 — 𝗖𝗿𝗼𝘀𝘀𝗙𝗶𝘁 𝗣𝗮𝗿𝘁𝗻𝗲𝗿 𝗪𝗢𝗗
🤝 Teamwork + CrossFit
📅9/12 — 𝗦𝗽𝗲𝗲𝗱 & 𝗦𝘁𝗮𝘁𝗶𝗼𝗻𝘀
🏃 HYROX sampler
📅 9/19 — 𝗛𝗲𝗮𝘃𝘆 𝗗𝗮𝘆
🏋️ No heavy breathing. Just big weights.
📅 9/26 — 𝗦𝘁𝗿𝗼𝗻𝗴 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆
🛞 Tires, sleds, and strongman-style training
Four Saturdays. Four completely different challenges.
That's 𝘤𝘰𝘯𝘴𝘵𝘢𝘯𝘵𝘭𝘺 𝘷𝘢𝘳𝘪𝘦𝘥.
And that's how we build fitness that prepares us for whatever life throws our way.

Are you ready to get in on the fun? Click the link here to sign up for your FREE No Sweat Intro now! 👉 https://kilo.gymleadmachine.com/sp/49d8ee97223
Or, if you're already a part of our community, get in the comments and tell us which Constantly Varied Saturday you're most excited for! 👇

09/04/2026

LADIES OVER 50: YOUR SQUAT MATTERS.

Here’s something we want every woman over 50 to think about:
Can you comfortably sit down and stand back up without using your hands?

That simple ability is a reflection of strength, mobility, balance, and coordination—and all four become increasingly important as we age.

Air squats are one of the simplest ways to practice this essential movement. You don’t need heavy weights or expensive equipment. You need to learn the movement, practice good technique, and build strength progressively.

And no, you’re not “too old” to squat. In fact, learning to squat well may be one of the best things you can do for your future independence.

We just published a new blog explaining how to perform an air squat correctly, why technique matters, and how to get started.

👉 Read the blog on our website, then come let our coaches help you build strength for the life you want to live.

Ready to get started?
Book your FREE No Sweat Intro at Hammock Coast CrossFit.

09/03/2026

10 AIR SQUATS AREN’T BETTER THAN 5 GOOD ONES.

When it comes to air squats, quality matters more than quantity.

Are your heels staying planted?
Are your knees tracking with your toes?
Are you controlling the descent?
Can you stand back up with confidence?

The air squat is a natural human movement, but that doesn’t mean everyone automatically performs it with good technique.

The good news? Squat technique can be learned and improved with the right coaching.

We’ve put together a new blog explaining how to perform an air squat correctly, common mistakes to avoid, and a simple workout you can try.

👉 Click the link in our bio, and head to our website to read the full blog.

And if you’d like some hands-on coaching, book your FREE No Sweat Intro at Hammock Coast CrossFit.

09/02/2026

Rings are part of our assessment this month and Coach Josh has a great trick for folks working through the ring hold: this drill helps with your shoulder stability. It’s simple, grab a strong band loop it around the rings and you are ready to go!

Ready to see what our expert coaches can help you achieve? Click the link to sign up for a free No Sweat Intro! https://kilo.gymleadmachine.com/sp/3e49585ad61

Address

735 Petigru Drive
Pawleys Island, SC
29585

Website

http://www.hammockcoastcrossfit.com/

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