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We are a Strength and Conditioning Training Facility using CrossFit’s Methodology which is “Constantly Varied, High Intensity, Functional Movements.”
For Every Skill Level, Every Age, Every Gender
Best CrossFit Coaches In The State
Have it? Want it? Any Age, Any Fitness Level
An effort has been made to provide you with a cleaner, tidier atmosphere. In order to maintain this, we kindly ask that you replace all the equipment to it’s designated area after use. Furthermore, the disposal of water bottles, trash and miscellaneous items has been lacking. If you, your child or pet create a mess, please be so kind as to clean it before you leave. Also, if you bring something to the gym, throw it away or take it with you when you leave. The gym space and equipment is provided to you to become fitter and healthier individuals. Please take care of it so that we can grow as a community.
Four years ago I lost 50+lbs in 5 months, treadmill/running, calorie counting and minimal weightlifting coupled with my body continuously craving everything I cut out. I can show just about anyone how to lose 5lbs per week… But I can guarantee that most of it will be muscle and the first 10% will be retained water and the excess food in your digestive system. I was constantly tired, my body gave up and I got sick. I put it all of the weight back on faster than it came off. After a scare 3 years later, I decided it was time for a change, I joined something that has made a huge impact on my life.
This month I turn 40, it has been 9 months since I took control of my health… In that time my cholesterol HDL/LDL/Triglycerides, have returned to “normal” ranges. My BMI/Body fat percentages have dropped to acceptable levels. My blood pressure 9 months ago was so bad I was on medications… Now it’s better than the average 20 year old… oh and no meds..
How did I accomplish this? How much weight have I lost? Good questions, standard scale says 37lbs; that coupled with calculated muscle gain of 15lbs puts me at a fat loss right at 52lbs. Was it easy, fairly, the hardest part was the balancing act of adding lean muscle and losing fat. It took a few months just to figure that out and I am still learning. Doing it wrong, the scale was telling me I was losing 2-3lbs per week but couldn’t recover after going to the gym. It was easy to gain weight, it is fairly easy to lose weight, but to build muscle and lose weight is still a weekly balancing act. I don’t eat anything different than most people, I cut out fast food, sugary drinks, diet drinks (I guess I do eat differently than most). I don’t count calories and I don’t eat based on Paleo, South beach, Zone, etc. I eat what I want, in moderation.
Day after day I come back to work from the gym and I usually look like I jumped out of a river, soaking wet in sweat, dirty hands, etc… Were my workouts really that hard? It depended on the day and how hard I pushed myself. Some days I feel like a million bucks, some days I don’t have the energy to do much, looking back at the previous 24 hours, I adjust my nutrition & hydration. As stated earlier, Losing weight and gaining strength is a tedious balancing act.
See, I joined this cult like CrossFit place, you go in, there’s a workout on the board, everyone does the SAME workout (every day is different). The first day I showed up I was a bit intimidated, Everyone was in shape, doing stuff I could only dream of doing, I walked my overweight body across the “box” wearing my 2XL t-shirt and was greeted by a dozen people. After my introductory classes, I showed up to my first workout and looked at the board… 21-15-9 Pull-ups, 30# Ball Slams, 95# Thrusters.. I learned all of these movements in the introductory classes but really? 45 of each exercise? The trainer scaled me and others back to band assisted pull-ups, 20# balls and 45# thrusters… It took me 42 minutes to complete it scaled, I finished dead last by 15 minutes.. I think I laid on the floor for 30 minutes wondering if I was about to die. Soreness set in following the next few weeks of workouts. After 30 days the soreness became isolated to the muscles used the previous day. Now jumping ahead 9 months, I can do all 45 pull-ups, 30# ball slams and 95# thrusters plus a half mile run… all in less than 25 minutes. Is that fast? No clue, it’s better than I did 9 months ago. I am now able to complete most workout as written on the board.
I go to the “box” 5 days a week, I don’t do “CrossFit” 5 days a week. A few days a week I do the CrossFit workout on the board, the rest of the days I either do my own thing or check my improvement by doing a workout from months earlier. Seeing my improvements is what keeps me going.
I drag my 2 boys with me every Saturday morning, recently my gym has started a kids program that they both attend, They seem to enjoy the running, jumping and body-weight exercises, One is a bit clumsy but is improving week after week. They love it and it’s another thing we get to do together.MORE INFO
In order to help get this program up and running, we need YOUR help. On the white board at the box, please write down your name and kids name(s) if you are interested in participating. Currently, we are hoping to get started as early as May 17!
Wednesday at 4:30 pm
Saturday at 10:30 am
Beginning, June 9, we are hoping to move to our summer schedule:
Monday and Wednesday at 10:00 am
Wednesday at 4:30 pm
Saturday at 10:30 am
If these days and time do not work for you, please let Bob or Liz know so they can try and make other accommodations.
Pricing for Fort Mill Kids will be as follows:
1 Kid-$50 per month
2 Kids- $85 per month
3 Kids- $100 per month
1 Kid-$65 per month
2 Kids- $100 per month
3 Kids- $115 per month
Drop in Rate- $15 per kid
**Fort Mill Kids is not affiliated with CrossFit Kids
Want to KNOW & LEARN more about ISAGENIX and what it can do for YOU?
Want to LEARN how to LOSE Body Fat, quickly and easily? Cleanse your body from TOXINS?
Want to taste HEALTHY FREE SAMPLES? No Artificial Sweeteners, No Sucralose, No Nutrasweet, No Aspartame, No GMOs, None of that!
Come on out to the FMCF Box this Saturday Evening, May 3rd, 2014, from 6:30PM – 7:30 PM for a Free, No Obligation, Easy to Understand Presentation about ISAGENIX!
Presented to you by Bob Piotrowski and Angela Sinclair
DATE & TIME: Saturday – May 3rd, 2014 – 6:30 PM – 7:30 PM
PLACE: Fort Mill CrossFit
OPEN to ALL!!MORE INFO
This is the highest and most Holy day for a Believer because it celebrates Jesus Christ overcoming death on the cross by rising Alive from the tomb!
Jesus is the Son of God, our Savior and Redeemer. Because of Him, death is not the end, and life takes on new meaning. We can change, we can start over—and we can live again with God.
Easter is the time to reflect, to celebrate His life and to discover all things possible because of Jesus Christ.
All of us at Fort Mill CrossFit wish you and your Families a most Blessed Easter!
Live in Christ, Trainer BobMORE INFO
Next Saturday, April 12th, we will be celebrating the end of the Paleo Challenge and onset of spring by heating up the box with grilled food and miscellaneous workouts constructed by your favorite trainers. Feel free to invite any friends, family, pets, strangers or by-standers that you like, the more the merrier. If you wish to indulge in delectable dishes, we ask that you provide a dish to the shindig. There is a sign-up board in the gym so that we do not have 32 bags of hamburger buns. Also, BYOB.
We will be weighing and re-testing the Paleo WOD on Thursday and Friday (4/10-11) during every class but 6am. Also, there will only be a 9:30am class on Saturday. So, if you usually come to the 10:30am class and are unable to stay, come earlier, or put on your party pants.
There will be a corn hole tournament among other various competitions of skill or physical fitness. If you have any other form of entertainment that you would like to provide, feel free. Everyone grab your shades and hope for good weather. Hope to see all of you there!
EMOM for 5 minutes:
5 Deadlifts @ 60% 1RM Deadlift
32 Thrusters w/ plate 45/25
30 OH walking lunges 45/25
26 Thrusters w/ plate
24 OH walking lunges
18 OH walking lunges
800m RunMORE INFO
5 x 2 Power Snatch @ 60%
3 x 1o light good mornings (emphasis on flat back and hamstring stretch)
3 x 10 Strict knees-to-elbows
If you missed 1RM snatch or clean and jerk last week, please make-up.
60 Clean and Jerks 135/95