CrossFit Goose Creek

Memorial Day Murph standards and scales! ❤️🇺🇸

Every year, gyms across the country take on “Murph” to honor Lt. Michael Murphy and the men and women who gave their lives serving our country. It’s more than just a workout — it’s a chance to come together, push ourselves, and remember the sacrifice behind the freedom we get to live in every day.

The workout:
🏃‍♂️ 1 Mile Run
💪 100 Pull-Ups
🔥 200 Push-Ups
🦵 300 Air Squats
🏃‍♀️ 1 Mile Run

Whether you do it as written, scaled, partitioned, with a vest, or alongside friends cheering you on — Murph is about showing up with heart.

At CrossFit Goose Creek this has become one of our favorite community events of the year. There’s something special about suffering together, encouraging one another, and honoring something bigger than ourselves.

If you’ve never experienced Murph weekend with us, this is your sign. Bring your family, bring a friend, and come be part of an incredible morning with an even better community!

Murph is almost here 🇺🇸

Join us at CrossFit Goose Creek for our annual Murph workout on either:

• Saturday, 5/23
• Memorial Day

Whether it’s your first Murph or your tenth, we’ll get through every mile and every rep together!

Scaled options available for all fitness levels!

Send this to the one who’s been getting away with questionable reps… you know who I’m talking about, right? 👀

If your burpees to target look like a suggestion instead of a standard… we need to talk.

3 things that actually count 👇
✔️ Chest touches the ground
✔️ Hips reach full extension at the top
✔️ Both hands touch the target

Do it right so you don’t have to do a rep again 😂

If you’re looking for a good community that will push you, come see us at CrossFit Goose Creek in Franklin, TN💪

Most people don’t struggle with toes to bar because they’re weak…

They struggle because they lose momentum after the first rep.

The first rep isn’t just a rep — it sets up everything that follows.

👉 On the way down, push your head through
👉 Let your toes travel BEHIND you

That’s what creates the swing you need to actually string them together.

Stop restarting every rep. Start flowing.

Celebrating wins together.... on a whole other level!!

Congratulations again to the black team for winning the Goose Creek CrossFit Open competition!! 🏴‍☠️ We hope you enjoyed your victory dinner and the patches to commemorate your hard work!🙌🏻

This was truly a team effort, way to crush your goals and defeating the competition!

This wouldn’t have been possible without each and every one of you!

Way to crush it Kyler, Nikki, Robbie, Wes, Phil, Liz, Scott, Todd, Derek, Justin, Megan, Joe S., Joe G., Matt H., and Joel! 💪🏻🏆

🇺🇸 Join us tomorrow as we take on the ‘CHAD’ Hero WOD! This is a tough one, dedicated to a true American hero, Navy SEAL Chad Wilkinson.

Workout starts at 3:00 PM (warm-up at 2:45 PM)

Let’s push our limits and honor his legacy together!

It’s a love-hate relationship sometimes!

It’s the dawn of a new day for CFGC! Over the past seven years we have been blessed to own CrossFit Goose Creek and watch a really special community develop. The members are what makes this gym special, and we are grateful for all of the current and former members that we have gotten to know over the years.

Our mission from the beginning was to create a space to help people get healthier and be involved in a community of like-minded individuals. We also want to keep the gym open for as long as possible to help more people.

Two long time members and coaches, Jesse Aldrigde and Hayden Hughes, approached us about being the next generation of leaders to guide and grow the gym going forward. After much prayer and conversation, Katie and I decided it’s best for the mission of the gym to let them (along with their incredible spouses, Madeline Aldridge and Nikki Hughes!) be the new owners of CrossFit Goose Creek effective December 1, 2025!

They are committed to the original mission, values, & culture of the gym. They also have the knowledge & resources to be able to get more people in the door and provide more community opportunities. I have complete faith in them to be able to operate the gym long into the future.

We are excited for the long future ahead for CrossFit Goose Creek! We love you all and thank you for being such a big part of this community!
- Adam and Katie Gray

The only bad workout is the one that you don’t do😉 See you next week!

Raise your hand if you’ve had enough biking for the week🙋🏼‍♂️🙋🏻‍♀️

All jokes aside, way to show up and push through some tough workouts. Almost halfway to the weekend!

Happy Deload Week!