CrossFit 4 Everyone

where friends come to train.

Athlete of the Month

John Croy

John Croy is CF4E's Athlete of the Month!  John has been a dedicated member of ours for ___ years.  He is an amazing athlete!  The improvement that John has had over the years is tremendous!  John is one of those people that works extremely hard and never gives up.  He pushes through any obstacle given to him in the WODs. John does extra work on his lifting and improving his "goats."  John loves the competition in the gym so much that he competes in events as well.


John is also a great friend to everyone in the gym!  He motivates people to push themselves.  When he finishes a WOD he rolls over and cheers on his peers!  He likes to hang out and get to know people after his daily sweat fest. John has always been there for CF4E!  He is there when we need him.  We appreciate our friend!


Interview with Megan Brumbelow

Who are you outside of CF4E?

I’m from South Georgia, a chemical engineer, and a business student at Augusta University.  I’m active on campus in the Graduate Student Government Association and the MBA Student Association.  I love to learn and am very curious, so I also enjoy reading, watching documentaries, and otherwise exposing myself to a variety of ideas and experiences that I think could expand my thinking.

What is your fitness background?

Contrary to what many think, I’ve actually never run track or cross country.  I played soccer and baseball only as a kid.  I rode my bicycle for fun and for transportation as an adolescent, but not really to stay fit.  Compared to how I am today, I would say I was very sedentary in my younger days.  I weighed as much as 180 lbs. when I was 15 years old (and not a bit of it was muscle); now I’m 165 lbs. and much stronger.  I didn’t start to get into fitness until I was in high school.  I was tired of being a chubby kid and eating garbage foods that many of us were brought up on.  I started by lifting weights, running, and riding my bicycle.  I slowly began to educate myself about diet and nutrition, and my interest in fitness grew from there.


When and why did you start CrossFit?

My sister told me about CrossFit not long after I had moved to Augusta (in 2010), and, after trying out the only 2 CF gyms in Augusta at the time, I was hooked and joined CrossFit Downtown Augusta (now CF4E).  It’s much more fun and engaging than my old routine.


What is your favorite WOD or skill?

I actually love burpees.  I also like muscle ups, C2B pull-ups, GHDs, and running.  I like Murph.  I think I just love any workout where I get that really gassed feeling like after a really strenuous metcon – probably the result of all those endorphins and whatever else is released in the body.


What is your least favorite WOD or skill?

HSPUs, pistols, and deadlifts


If you could create your perfect WOD, what would it be?

100 double-unders, 100 burpees, 100 GHDs, 100 push-ups, 100 air squats, 100 m run.  ß Joshua, I dare you to program this.


What is your favorite cheat meal?

Something very meaty – like a rack of ribs or smoked Boston butt – with some dressin’ - then a dessert of vanilla ice cream, with ungodly amounts of chocolate fudge, peanut-butter cups, and chocolate candy-bar types of toppings - and maybe some carrot cake.  I like carrot cake a lot.


What is your most memorable or funniest moment at CF4E?

When I won the Phyllis Gone Bad competition on June 21, 2014 – 1st place, Rx Male.  I’m looking at it right now as I type this – the award certificate is still stuck in the frame on the wall that holds my college degree, totally blocking from view my Georgia Tech degree in Chemical and Biomolecular Engineering…because CrossFit accomplishments are way more BA.


What advice would you give to someone starting CrossFit?

Just show up.  If you do that, the rest will take care of itself.  And if they have issues showing up / issues with commitment, I would say learn how to motivate yourself.  Create a compelling vision of yourself - something to strive for - and make that image as real and compelling as possible in your mind – do that regularly, and you will find yourself gravitating towards that person you wish to become.  Also beware of the effects of language on your perception and feelings.  John Croy never HAS to go workout.  I GET to workout.  Exercise is a celebration of what your body can do.  Diet is an aid in becoming a better, more fulfilled person; sugar is a “poison,” and I surely feel like hell the day after I eat all that ice cream – that’s why I rarely eat cheat meals – because I DON’T WANT TO.  I tell myself that sugar is “poison,” and I back-up that perception with thoughts of how crappy I feel trying to do the WOD the next day.  Then I think of eating clean and how sharp my body and mind are when I do that and how good it feels.  So be sure you are purposeful in your language and the thoughts that you dwell on, because they will make or break you.


Should we know anything else that makes you unique?

Well, I don’t know about unique, but if you can’t tell, I like to think a lot.  I’m maybe a bit of an overanalyzer, but I also like to really think about the big picture, and I like to think about big, “out-of-the-box” ideas.  I’m fascinated with society and the world we have created, and I often wonder what are the best next steps for human thought and societal values.  I’m also passionate about renewable energy and environmental preservation; I feel that ecology should continue to grow as a core value in society, because the way we currently operate does not adequately account for the fact that we are all connected to each other and to our natural environment, nor does it reflect the finite nature of our natural resources.  And I think we owe it to future generations (and to the creator, depending on your beliefs) to act prudently and to make the best of the opportunity we’ve all been given by being here.  Find me on facebook or in the gym for more crazy talk on these issues.


3865 Oak Dr, Martinez, GA 30907 (map)

© FOCA JIU JITSU, S-CORP, All Rights Reserved
Website by JLMiller