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How many double-unders can I do without tripping?

How many double-unders can I do without tripping?

Always😂

Always😂

Spot the difference 👀

Both videos are box jump overs — but one is a lot more efficient.

Right side: jumping straight onto the box, turning around on top, then stepping down before starting the next rep. That extra turn slows you down and breaks your rhythm every rep.

Left side: jumping onto the box at a slight angle and stepping straight off the other side so you can keep moving without stopping to turn around.

I timed both for the same amount of time:
Right side: 8 reps
Left side: 14 reps

That’s almost twice as many reps just from a small efficiency change.

In a workout with lots of reps, eliminating extra steps like this can make a huge difference in your pace. ⚡️

Spot the difference 👀

Both videos are box jump overs — but one is a lot more efficient.

Right side: jumping straight onto the box, turning around on top, then stepping down before starting the next rep. That extra turn slows you down and breaks your rhythm every rep.

Left side: jumping onto the box at a slight angle and stepping straight off the other side so you can keep moving without stopping to turn around.

I timed both for the same amount of time:
Right side: 8 reps
Left side: 14 reps

That’s almost twice as many reps just from a small efficiency change.

In a workout with lots of reps, eliminating extra steps like this can make a huge difference in your pace. ⚡️

The truth is there’s no magic pill.

If you want to get healthier, you have to eat cleaner, eat fewer calories than your body burns, and move more.

But the real reason most people never change isn’t a lack of knowledge — it’s the decisions they make every day.

It’s choosing fast food instead of going home and cooking a real meal.
It’s skipping the workout because “what difference does one day make?”
It’s not waking up an hour earlier or going to bed an hour later to take care of your body.

Every one of those decisions adds up.

Your body is the result of thousands of choices you’ve made — good and bad.

You shape how you look.
You shape how you feel.

So own it.

Make the next right choice.

And then make the next one after that

The truth is there’s no magic pill.

If you want to get healthier, you have to eat cleaner, eat fewer calories than your body burns, and move more.

But the real reason most people never change isn’t a lack of knowledge — it’s the decisions they make every day.

It’s choosing fast food instead of going home and cooking a real meal.
It’s skipping the workout because “what difference does one day make?”
It’s not waking up an hour earlier or going to bed an hour later to take care of your body.

Every one of those decisions adds up.

Your body is the result of thousands of choices you’ve made — good and bad.

You shape how you look.
You shape how you feel.

So own it.

Make the next right choice.

And then make the next one after that

An experiment with coach parker

An experiment with coach parker

Looks good to me-Parker

Looks good to me-Parker

Are you ready? DM to start or comment “READY”

Are you ready? DM to start or comment “READY”

Are you ready? DM us “READY” to start!

Are you ready? DM us “READY” to start!

Stop Doing Your Pull-Ups Like This 🚫

If your kip looks loose, your legs are bent, and your core isn’t braced… you’re making pull-ups way harder than they need to be.

A good kip comes from a strong hollow-to-arch swing, not from flailing your legs.

Here’s what to focus on:

• Start in a tight hollow position – ribs down, core braced, legs together
• Keep your legs long and slightly in front instead of bending your knees
• Drive the kip from your shoulders and lats, not your hips alone
• Stay tight through your midline so the swing transfers power into the pull

When your kip is tight and controlled, you’ll:
✅ Use less energy
✅ Link reps easier
✅ Protect your shoulders
✅ Get more efficient in workouts

Next time you jump on the bar, think tight body, long legs, strong hollow.

Stop Doing Your Pull-Ups Like This 🚫

If your kip looks loose, your legs are bent, and your core isn’t braced… you’re making pull-ups way harder than they need to be.

A good kip comes from a strong hollow-to-arch swing, not from flailing your legs.

Here’s what to focus on:

• Start in a tight hollow position – ribs down, core braced, legs together
• Keep your legs long and slightly in front instead of bending your knees
• Drive the kip from your shoulders and lats, not your hips alone
• Stay tight through your midline so the swing transfers power into the pull

When your kip is tight and controlled, you’ll:
✅ Use less energy
✅ Link reps easier
✅ Protect your shoulders
✅ Get more efficient in workouts

Next time you jump on the bar, think tight body, long legs, strong hollow.

Mindfulness Monday
Make a gratitude list! What’s 5 things you are thankful for? Take a min to appreciate life. Slow down. The world is so full of hate and craziness, take a moment to think of the things that make you thankful!

Mindfulness Monday
Make a gratitude list! What’s 5 things you are thankful for? Take a min to appreciate life. Slow down. The world is so full of hate and craziness, take a moment to think of the things that make you thankful!

Want to be like Cam?

Most people already know what they should do.

Eat better.

Exercise more.

Sleep better.

But doing it consistently is the hard part.

That’s why we created our 6-Week Transformation Program at Global Functional Fitness.

We help busy adults in Grove City:

• build sustainable eating habits

• lose 10–20 pounds

• regain strength and energy

• stay accountable

Right now we’re opening 8 spots for our next program.

👉 Meet with a coach here

https://calendly.com/globalfunctionalfitness/meet-with-a-coach

Want to be like Cam?

Most people already know what they should do.

Eat better.

Exercise more.

Sleep better.

But doing it consistently is the hard part.

That’s why we created our 6-Week Transformation Program at Global Functional Fitness.

We help busy adults in Grove City:

• build sustainable eating habits

• lose 10–20 pounds

• regain strength and energy

• stay accountable

Right now we’re opening 8 spots for our next program.

👉 Meet with a coach here

https://calendly.com/globalfunctionalfitness/meet-with-a-coach

Last Monday we crushed our goal and completed 5,126 pull-ups during our Pull-Up-A-Thon! Our goal was 5,000, and thanks to everyone who participated, we made it happen.

Because of that, everyone who participated will receive:

A free recovery session from revIVe IV & Wellness Studio (pick up ticket at the gym)

If you got a PR, you get A gift card from either Colläge Coffee or Yumberries of Slippery Rock

We’ll be handing out prizes Monday and Tuesday, so whenever you’re in the gym just ask whoever is coaching and we’ll get you taken care of.

Our next event will be at the end of April, and we’ll be hosting a 5K run. There will be more prizes and more fun, so start getting ready!

Thanks again to everyone who participated we are thankful for the support and energy from this community.

Last Monday we crushed our goal and completed 5,126 pull-ups during our Pull-Up-A-Thon! Our goal was 5,000, and thanks to everyone who participated, we made it happen.

Because of that, everyone who participated will receive:

A free recovery session from revIVe IV & Wellness Studio (pick up ticket at the gym)

If you got a PR, you get A gift card from either Colläge Coffee or Yumberries of Slippery Rock

We’ll be handing out prizes Monday and Tuesday, so whenever you’re in the gym just ask whoever is coaching and we’ll get you taken care of.

Our next event will be at the end of April, and we’ll be hosting a 5K run. There will be more prizes and more fun, so start getting ready!

Thanks again to everyone who participated we are thankful for the support and energy from this community.

Week 2 filmed 5 days ago 😅 week 3 coming out tomorrow my hope is just to show what can happen when you are consistent for 12 weeks.

Week 2 filmed 5 days ago 😅 week 3 coming out tomorrow my hope is just to show what can happen when you are consistent for 12 weeks.

CrossFit 26.2 open workout is here! Come join us tomorrow to throw down! If you need filmed and judged shoot me a DM so we can schedule you in for your workout! But all@classes will@do@the written version on the board, we had to adjust slightly for space! See you tomorrow

CrossFit 26.2 open workout is here! Come join us tomorrow to throw down! If you need filmed and judged shoot me a DM so we can schedule you in for your workout! But all@classes will@do@the written version on the board, we had to adjust slightly for space! See you tomorrow

Pull-up a thon is today!!!! Current total 1652 goal is 5000 today across all sessions! 10 Ring rows = 1 pull-up 5 banded pullups = 1 pullups

Seee you there! Come win some prizes as well

Pull-up a thon is today!!!! Current total 1652 goal is 5000 today across all sessions! 10 Ring rows = 1 pull-up 5 banded pullups = 1 pullups

Seee you there! Come win some prizes as well

Day 6 🎉 of running myself through our 12 week transformation program,
At this point we just repeat everything for the next 11 weeks! I will now switch from the daily videos to updates once a week showing my progress! If you want to try out one of our programs reach out anytime and we will schedule you to meet with a coach!

Day 6 🎉 of running myself through our 12 week transformation program,
At this point we just repeat everything for the next 11 weeks! I will now switch from the daily videos to updates once a week showing my progress! If you want to try out one of our programs reach out anytime and we will schedule you to meet with a coach!

DAY 5 – “I am always on the road” Edition

Today was for everyone who says:

“I’m on the road all day.”
“I don’t have time to cook.”
“I have to eat fast food.”

So I did exactly that.

📍 Sheetz – 42g protein shake
📍 Chick-fil-A – Regular sandwich + 30ct grilled nuggets
📍 Taco Bell – Cantina chicken burrito

Total calories: ~1,780
Protein: 192g

So we hit our protein goal so muscle growth ✅
We ate under our calorie goal ✅

But look at what’s missing…

Vitamin C ❌
Vitamin A ❌
Potassium ❌
Carbs too low ❌
Fats way too high ❌
Cholesterol high ❌
Sodium through the roof ❌

You can hit calories.
You can hit protein.

And still feel like garbage.

This is one of the many reasons eating fast food is so hard on your health. Is it possible to lose weight and build muscle eating out? Sure. But not great for long term health.

Not to mention the loads of carcinogens and chemicals put in fast food to harm your body,

Fast food can fit.
But living on it? That’s an issue you have to address for the long term.

Day 6 — I’ll show you our Faith & Fitness class
My favorite class of the week.

DAY 5 – “I am always on the road” Edition

Today was for everyone who says:

“I’m on the road all day.”
“I don’t have time to cook.”
“I have to eat fast food.”

So I did exactly that.

📍 Sheetz – 42g protein shake
📍 Chick-fil-A – Regular sandwich + 30ct grilled nuggets
📍 Taco Bell – Cantina chicken burrito

Total calories: ~1,780
Protein: 192g

So we hit our protein goal so muscle growth ✅
We ate under our calorie goal ✅

But look at what’s missing…

Vitamin C ❌
Vitamin A ❌
Potassium ❌
Carbs too low ❌
Fats way too high ❌
Cholesterol high ❌
Sodium through the roof ❌

You can hit calories.
You can hit protein.

And still feel like garbage.

This is one of the many reasons eating fast food is so hard on your health. Is it possible to lose weight and build muscle eating out? Sure. But not great for long term health.

Not to mention the loads of carcinogens and chemicals put in fast food to harm your body,

Fast food can fit.
But living on it? That’s an issue you have to address for the long term.

Day 6 — I’ll show you our Faith & Fitness class
My favorite class of the week.

Day 4 of the 12 week transformation program,
Already dropped some LBS 👀💪
Thursday is Hyrox style these are always super fun!
See you tomorrow!

Day 4 of the 12 week transformation program,
Already dropped some LBS 👀💪
Thursday is Hyrox style these are always super fun!
See you tomorrow!

Day 3 — Here’s Exactly What I Ate this day.

This is the full meal plan from today broken down with amounts + calories.

Egg Sandwich
4 eggs
113g 1% cottage cheese
10g spinach
2 slices Dave’s Killer bread

590 calories
42g protein

Fruit (Kiwis)
2 Kiwis

90 calories
1.5g protein

Yogurt Bowl
170g nonfat Greek yogurt
95g strawberries
75g blueberries
18g protein powder
26g PB2
50g honey

625 calories
55g protein

Pre workout snack
Spoon of honey 21g
1 large Banana

190 calories
1.5g protein

Potato + Protein Bowl
150g yellow potato
100g 96/4 lean beef or chicken breast
51g 1% cottage cheese
53g avocado
75g shredded veggies

400ish calories
35g protein

Tuna wrap
1 Carb balance tortilla
1 can albacore tuna
The other Half of avocado

Calories: 340
Protein: 35g

Total for the day
calories 2235
Protein 205g

(Everything is weighed in grams and tracked.)

Disclaimer:
I am NOT recommending this exact diet to anyone. This is just what I personally do. These foods are easy for me. I feel good eating them, so I stick with them.

Yes, I use processed foods — protein powder, cottage cheese, Greek yogurt etc…— because I enjoy them and they help me hit my numbers.

If you don’t track your calories or weigh your food, you’re probably better off sticking to mostly whole foods and keeping things simple. That’s just my suggestion.

I also don’t eat this exact lineup every single day. This is just what I ate on Day 3 — so I’m showing it.

What doesn’t change for me:
• My calorie target 1950-2300
• My protein range 190-205
• My carb range 155-165
• My fat range 30-40
• My fiber target 20-40

Even if the meals change, the numbers stay consistent.

Hope that makes sense.
Thanks for watching.

See you tomorrow. 💪

Day 3 — Here’s Exactly What I Ate this day.

This is the full meal plan from today broken down with amounts + calories.

Egg Sandwich
4 eggs
113g 1% cottage cheese
10g spinach
2 slices Dave’s Killer bread

590 calories
42g protein

Fruit (Kiwis)
2 Kiwis

90 calories
1.5g protein

Yogurt Bowl
170g nonfat Greek yogurt
95g strawberries
75g blueberries
18g protein powder
26g PB2
50g honey

625 calories
55g protein

Pre workout snack
Spoon of honey 21g
1 large Banana

190 calories
1.5g protein

Potato + Protein Bowl
150g yellow potato
100g 96/4 lean beef or chicken breast
51g 1% cottage cheese
53g avocado
75g shredded veggies

400ish calories
35g protein

Tuna wrap
1 Carb balance tortilla
1 can albacore tuna
The other Half of avocado

Calories: 340
Protein: 35g

Total for the day
calories 2235
Protein 205g

(Everything is weighed in grams and tracked.)

Disclaimer:
I am NOT recommending this exact diet to anyone. This is just what I personally do. These foods are easy for me. I feel good eating them, so I stick with them.

Yes, I use processed foods — protein powder, cottage cheese, Greek yogurt etc…— because I enjoy them and they help me hit my numbers.

If you don’t track your calories or weigh your food, you’re probably better off sticking to mostly whole foods and keeping things simple. That’s just my suggestion.

I also don’t eat this exact lineup every single day. This is just what I ate on Day 3 — so I’m showing it.

What doesn’t change for me:
• My calorie target 1950-2300
• My protein range 190-205
• My carb range 155-165
• My fat range 30-40
• My fiber target 20-40

Even if the meals change, the numbers stay consistent.

Hope that makes sense.
Thanks for watching.

See you tomorrow. 💪

Day two of the 12 week transformation Program
if you’re curious about how our programs work I’m gonna be showing you each day for the next 12 weeks and showing you the results that you can get (on myself) follow to see day three and I’ll show you exactly how many calories I’m eating and what food I’m eating each day to get results

Day two of the 12 week transformation Program
if you’re curious about how our programs work I’m gonna be showing you each day for the next 12 weeks and showing you the results that you can get (on myself) follow to see day three and I’ll show you exactly how many calories I’m eating and what food I’m eating each day to get results

Ever wonder what a transformation program looks like? Well I am running myself (Coach Dan) through the 12-week transformation.

I’m documenting myself for you, so you know exactly what to expect!

Over the next 12 weeks, I’ll show:

• Exactly how we structure workouts
• How we set up nutrition
• How accountability works
• What happens on hard days
• What real progress looks like

If you’ve ever thought about joining but weren’t sure what to expect, this is your inside look.

If you want the details or want to do it alongside me, follow our instagram and someone from my team will shoot you a DM

Ever wonder what a transformation program looks like? Well I am running myself (Coach Dan) through the 12-week transformation.

I’m documenting myself for you, so you know exactly what to expect!

Over the next 12 weeks, I’ll show:

• Exactly how we structure workouts
• How we set up nutrition
• How accountability works
• What happens on hard days
• What real progress looks like

If you’ve ever thought about joining but weren’t sure what to expect, this is your inside look.

If you want the details or want to do it alongside me, follow our instagram and someone from my team will shoot you a DM

NEW SESSION TIME ADDED
Mon-Friday 3:00pm 🫡

See you there!

NEW SESSION TIME ADDED
Mon-Friday 3:00pm 🫡

See you there!

Weather Update
Due to snow and unsafe road conditions, all morning sessions are canceled Monday .

Evening classes WILL still run as scheduled.

Stay safe and we’ll see you Monday evening! 💪

Weather Update
Due to snow and unsafe road conditions, all morning sessions are canceled Monday .

Evening classes WILL still run as scheduled.

Stay safe and we’ll see you Monday evening! 💪

Grove City men — this is for you!

If you want to change your health, it starts with your mindset.
And the fastest way to change your mindset is to get around men who are moving in the same direction.
No ego.
No judgment.
Just guys showing up and putting in the work.
That’s what we do at Global Functional Fitness.
If you’ve been stuck, this is your sign.
Come train with us.

Men don’t need more motivation.
They need community.
Men who show up.
Men who train together.
Men who push each other to be better — physically, mentally, and spiritually.
If you’re a guy in Grove City who wants to change your health, your mindset, and your life…
it starts by getting around the right people.
This is what we’re building at Global Functional Fitness.
You don’t have to do it alone.

Check us out anytime
120 S center street Grove City PA
Or
Call or text 4236458803 to talk with a coach

Grove City men — this is for you!

If you want to change your health, it starts with your mindset.
And the fastest way to change your mindset is to get around men who are moving in the same direction.
No ego.
No judgment.
Just guys showing up and putting in the work.
That’s what we do at Global Functional Fitness.
If you’ve been stuck, this is your sign.
Come train with us.

Men don’t need more motivation.
They need community.
Men who show up.
Men who train together.
Men who push each other to be better — physically, mentally, and spiritually.
If you’re a guy in Grove City who wants to change your health, your mindset, and your life…
it starts by getting around the right people.
This is what we’re building at Global Functional Fitness.
You don’t have to do it alone.

Check us out anytime
120 S center street Grove City PA
Or
Call or text 4236458803 to talk with a coach

You become who you surround yourself with!
Questions with the morning crew! 😊
Want to work with a community who will help you reach your goals?
Call or text 423 645 8803 to join our free fitness kickstarter and learn more about our program!

Location 📍120 S Center Street Grove City PA 16127

You become who you surround yourself with!
Questions with the morning crew! 😊
Want to work with a community who will help you reach your goals?
Call or text 423 645 8803 to join our free fitness kickstarter and learn more about our program!

Location 📍120 S Center Street Grove City PA 16127

🔥 PULL-UP-A-THON | MARCH 2nd 🔥

I have a fun challenge for the gym

🎯 Goal:
5,000 PULL-UPS in ONE DAY
Collectively across all sessions on March 2nd If we hit 5,000 pull-up, THE ENTIRE GYM WINS A PRIZE 👀🏆

💪 How it works:
show up on Monday March 2nd and help us do as many pull-ups as possible!!!

Can’t do a pull-up yet? No problem!
Conversions:
• 10 Ring Rows = 1 Pull-Up
• 5 Banded Pull-Ups = 1 Pull-Up

No excuses. Everyone can contribute.

📅 IMPORTANT DATES:

✅ Next Week: MAX PULL-UP TEST DAY Monday the 19th and Tuesday the 20th
(This sets your baseline)

🔥 March 2nd: Pull-Up-A-Thon
👉 If you PR your max pull-ups on March 2nd, YOU get a prize too 🎁

We will be releasing a how to get your first pull-up progression on the 19th

As well as a training program to get you from 10 to 20 pull-ups! Also to be released on the 19th

So whatever your start point is we are going to help you this next 42 days get better at pull-ups 🙌

🔥 PULL-UP-A-THON | MARCH 2nd 🔥

I have a fun challenge for the gym

🎯 Goal:
5,000 PULL-UPS in ONE DAY
Collectively across all sessions on March 2nd If we hit 5,000 pull-up, THE ENTIRE GYM WINS A PRIZE 👀🏆

💪 How it works:
show up on Monday March 2nd and help us do as many pull-ups as possible!!!

Can’t do a pull-up yet? No problem!
Conversions:
• 10 Ring Rows = 1 Pull-Up
• 5 Banded Pull-Ups = 1 Pull-Up

No excuses. Everyone can contribute.

📅 IMPORTANT DATES:

✅ Next Week: MAX PULL-UP TEST DAY Monday the 19th and Tuesday the 20th
(This sets your baseline)

🔥 March 2nd: Pull-Up-A-Thon
👉 If you PR your max pull-ups on March 2nd, YOU get a prize too 🎁

We will be releasing a how to get your first pull-up progression on the 19th

As well as a training program to get you from 10 to 20 pull-ups! Also to be released on the 19th

So whatever your start point is we are going to help you this next 42 days get better at pull-ups 🙌

I would be so mad if this happened to me. 😅

We don’t have any balls like that at Global Functional Fitness that’s all I’m saying

Pick the right gym 👌

I would be so mad if this happened to me. 😅

We don’t have any balls like that at Global Functional Fitness that’s all I’m saying

Pick the right gym 👌

TRUE STORY, it’s part of my story! My first year into my fitness journey, i had a goal to do just one pull-up… and I couldn’t do a single one. It took FOREVER.
After a year on my own, I finally hit 3.
Then I joined a gym and started working with a coach — two months later, I was hitting 10+.

Finding the right coach changes everything.
It gets you results faster, with way less guesswork.

If you’re looking for a gym that actually helps you reach your goals, come train with us at Global Functional Fitness.

TRUE STORY, it’s part of my story! My first year into my fitness journey, i had a goal to do just one pull-up… and I couldn’t do a single one. It took FOREVER.
After a year on my own, I finally hit 3.
Then I joined a gym and started working with a coach — two months later, I was hitting 10+.

Finding the right coach changes everything.
It gets you results faster, with way less guesswork.

If you’re looking for a gym that actually helps you reach your goals, come train with us at Global Functional Fitness.

Here’s how I ran 100 miles on Christmas as a non-runner

Well…

Almost

Like a 1/10 of that..

Here’s how I ran 100 miles on Christmas as a non-runner

Well…

Almost

Like a 1/10 of that..

Crazy strong! In the lead for burpee challenge so far 🔥

Crazy strong! In the lead for burpee challenge so far 🔥

CHRISTMAS DAY! REMEMBER
🎄 Christmas Day Burpee Challenge 🎄

GFF members — send in a video of you doing 60 seconds of burpees on Christmas Day and you could win a gift card 💥

🏆 4 Winners Total
• Oldest male to participate and Oldest female to participate, will win no matter how many burpees they get (so if you are old congratulations you just have to video yourself doing a few burpees)
• 1 Male winner (most burpees in :60)
• 1 Female winner (most burpees in :60)

📋 Rules
• You MUST film your burpees on Christmas Day 🎅
• Stand next to a wall and mark a spot with tape
• Start every rep with one hand touching the tape
• Finish every rep by touching the tape again
• Chest must touch the floor every rep

Have fun, go hard, and show us what you’ve got 😁🔥

CHRISTMAS DAY! REMEMBER
🎄 Christmas Day Burpee Challenge 🎄

GFF members — send in a video of you doing 60 seconds of burpees on Christmas Day and you could win a gift card 💥

🏆 4 Winners Total
• Oldest male to participate and Oldest female to participate, will win no matter how many burpees they get (so if you are old congratulations you just have to video yourself doing a few burpees)
• 1 Male winner (most burpees in :60)
• 1 Female winner (most burpees in :60)

📋 Rules
• You MUST film your burpees on Christmas Day 🎅
• Stand next to a wall and mark a spot with tape
• Start every rep with one hand touching the tape
• Finish every rep by touching the tape again
• Chest must touch the floor every rep

Have fun, go hard, and show us what you’ve got 😁🔥

Last year my wife and I went all in on a dream that’s been on my heart since I was 19.

So

After, Four kids under five.
Three knee surgeries.
Zero guarantees.
We just did it!

Some days are full of joy. Some days are really hard.
But we’re incredibly grateful to build something that helps people get healthier while raising our family.

If you want to support a small business and a small family, give us a follow 🤍
Our mission is simple: help as many people as possible get healthy.

The Courage you have today, is the Strength you have tomorrow
Jesus loves you. Peace.

Last year my wife and I went all in on a dream that’s been on my heart since I was 19.

So

After, Four kids under five.
Three knee surgeries.
Zero guarantees.
We just did it!

Some days are full of joy. Some days are really hard.
But we’re incredibly grateful to build something that helps people get healthier while raising our family.

If you want to support a small business and a small family, give us a follow 🤍
Our mission is simple: help as many people as possible get healthy.

The Courage you have today, is the Strength you have tomorrow
Jesus loves you. Peace.

🎄 Christmas Day Burpee Challenge 🎄

GFF members — send in a video of you doing 60 seconds of burpees on Christmas Day and you could win a gift card 💥

🏆 4 Winners Total
• Oldest male to participate and Oldest female to participate, will win no matter how many burpees they get (so if you are old congratulations you just have to video yourself doing a few burpees)
• 1 Male winner (most burpees in :60)
• 1 Female winner (most burpees in :60)

📋 Rules
• You MUST film your burpees on Christmas Day 🎅
• Stand next to a wall hold your hand up, mark your fingertips spot with tape
• Start every rep with one hand touching the tape
• Finish every rep by touching the tape again
• Chest must touch the floor every rep

Have fun, go hard, and show us what you’ve got 😁🔥

🎄 Christmas Day Burpee Challenge 🎄

GFF members — send in a video of you doing 60 seconds of burpees on Christmas Day and you could win a gift card 💥

🏆 4 Winners Total
• Oldest male to participate and Oldest female to participate, will win no matter how many burpees they get (so if you are old congratulations you just have to video yourself doing a few burpees)
• 1 Male winner (most burpees in :60)
• 1 Female winner (most burpees in :60)

📋 Rules
• You MUST film your burpees on Christmas Day 🎅
• Stand next to a wall hold your hand up, mark your fingertips spot with tape
• Start every rep with one hand touching the tape
• Finish every rep by touching the tape again
• Chest must touch the floor every rep

Have fun, go hard, and show us what you’ve got 😁🔥

FULL SIMPLE MEAL PLAN ⬇️
For those who hate or struggle counting Calories here you go!

Breakfast (choose ONE):
• Eggs: 2–4 eggs with spinach + 2 kiwis
OR
• Oatmeal bowl: oatmeal with blueberries, strawberries, flaxseed or chia seeds, and honey

Lunch:
• Men: 1 lb of meat
• Ladies: ½ lb of meat
(chicken, lean beef, or turkey)
• 1–2 sweet potatoes
• Season however you like — avoid butter & olive oil
• 1 avocado

Dinner:
• Protein: salmon, fish, beef, chicken, or turkey
• vegetables whatever you like! Roast them add seasonings

Snacks
• Roasted chickpeas: can of chickpeas, salt + hot sauce, baked until crunchy
• Fruit: eat fruit if you want something sweet

Bonus:
• Daily protein shake + creatine

Most of the amounts aren’t listed, THATS BECAUSE YOU SHOULD EAT UNTIL YOU ARE FULL! These foods are high volume low calories so you need to just eat until you are satisfied. If you just stick to the listed foods above it will work, whenever you need a sweet treat. FRUIT. Whenever you need something salty and crunchy. ROASTED CHICKPEAS with HOT SAUCE AND SALT

This meal plan is for anyone who can’t count calories but still needs a win.
No tracking. No stress. Just simple, repeatable meals.

I challenge you to do this for 21 days and see the difference it makes in your life.

FULL SIMPLE MEAL PLAN ⬇️
For those who hate or struggle counting Calories here you go!

Breakfast (choose ONE):
• Eggs: 2–4 eggs with spinach + 2 kiwis
OR
• Oatmeal bowl: oatmeal with blueberries, strawberries, flaxseed or chia seeds, and honey

Lunch:
• Men: 1 lb of meat
• Ladies: ½ lb of meat
(chicken, lean beef, or turkey)
• 1–2 sweet potatoes
• Season however you like — avoid butter & olive oil
• 1 avocado

Dinner:
• Protein: salmon, fish, beef, chicken, or turkey
• vegetables whatever you like! Roast them add seasonings

Snacks
• Roasted chickpeas: can of chickpeas, salt + hot sauce, baked until crunchy
• Fruit: eat fruit if you want something sweet

Bonus:
• Daily protein shake + creatine

Most of the amounts aren’t listed, THATS BECAUSE YOU SHOULD EAT UNTIL YOU ARE FULL! These foods are high volume low calories so you need to just eat until you are satisfied. If you just stick to the listed foods above it will work, whenever you need a sweet treat. FRUIT. Whenever you need something salty and crunchy. ROASTED CHICKPEAS with HOT SAUCE AND SALT

This meal plan is for anyone who can’t count calories but still needs a win.
No tracking. No stress. Just simple, repeatable meals.

I challenge you to do this for 21 days and see the difference it makes in your life.

How many calories can YOU burn in 60 seconds? 😮‍🔥
This minute hurt… a lot.

33 calories for me.
22 for Caedmon.
15 minutes on the floor afterward 😵‍💫

The assault bike is the worst 😂

📍 Global Functional Fitness
✝️ Jesus loves you.
✌️ Peace

How many calories can YOU burn in 60 seconds? 😮‍🔥
This minute hurt… a lot.

33 calories for me.
22 for Caedmon.
15 minutes on the floor afterward 😵‍💫

The assault bike is the worst 😂

📍 Global Functional Fitness
✝️ Jesus loves you.
✌️ Peace

go workout stop watching pointless things 😂
Join GFF today
call or text 423-645-8803 to start

go workout stop watching pointless things 😂
Join GFF today
call or text 423-645-8803 to start

This is how one of our clients lost 15lbs of fat going through menopause.
When you do, here’s what happens 👇

✅ Cravings drop
✅ Energy stabilises
✅ Muscle (and metabolism) stay strong
✅ Fat loss becomes possible again in menopause

✨ Protein isn’t a fad. It’s your superpower in midlife.

Most women I work with are unknowingly under-eating protein, and it’s one of the reasons fat loss can feel like such a struggle.

We have seen with our clients protein matters more than ever in menopause because:

⚡ Estrogen declines → muscle breaks down faster
You can lose 1–2% of muscle each year if you’re not eating enough protein or strength training.

⚡ Carb tolerance drops → your body handles carbs less efficiently, so protein helps balance blood sugar and cravings.

⚡ Cortisol rises → low protein + high stress = more belly fat storage.

In my practice, I typically recommend .7g of protein per pound of body weight per day for peri/menopausal women — around 30g per meal — to protect muscle, metabolism, and bone health.

The good news?
You don’t need complicated recipes or hours in the kitchen.

Here are the simple foods I rely on to hit my protein goal 👇

Protein Foods

✅ Chicken breast (150g) → ~35g protein

✅ 2 eggs + 200g egg whites → ~28–30g protein

✅ Greek yoghurt (200g, 2–5%) → ~18–20g protein

✅ Canned tuna → ~25g protein

✅ Smoked salmon (55g) → ~15g protein + omega-3s

✅ Tempeh or edamame (200g) → ~20–25g protein

✅ Protein powder (1 scoop) → ~20–25g protein

✅ BONUS: low fat cottage cheese

💡 Pro tip: Stack just 3–4 of these in a day and you’ll easily hit 100–120g of protein — without living on plain chicken and broccoli.

And starting your day with a protein-rich breakfast (around 30g) sets you up for success — steadier blood sugar, fewer cravings, and better appetite control all day.

We have seen hundreds of individuals change their life by making simple switches

Text 423-645-8803
to meet with a coach and get your free roadmap on how you can change your life in the next 6 weeks

Located in Grove City PA
📍120 S center street grove city PA 16127

This is how one of our clients lost 15lbs of fat going through menopause.
When you do, here’s what happens 👇

✅ Cravings drop
✅ Energy stabilises
✅ Muscle (and metabolism) stay strong
✅ Fat loss becomes possible again in menopause

✨ Protein isn’t a fad. It’s your superpower in midlife.

Most women I work with are unknowingly under-eating protein, and it’s one of the reasons fat loss can feel like such a struggle.

We have seen with our clients protein matters more than ever in menopause because:

⚡ Estrogen declines → muscle breaks down faster
You can lose 1–2% of muscle each year if you’re not eating enough protein or strength training.

⚡ Carb tolerance drops → your body handles carbs less efficiently, so protein helps balance blood sugar and cravings.

⚡ Cortisol rises → low protein + high stress = more belly fat storage.

In my practice, I typically recommend .7g of protein per pound of body weight per day for peri/menopausal women — around 30g per meal — to protect muscle, metabolism, and bone health.

The good news?
You don’t need complicated recipes or hours in the kitchen.

Here are the simple foods I rely on to hit my protein goal 👇

Protein Foods

✅ Chicken breast (150g) → ~35g protein

✅ 2 eggs + 200g egg whites → ~28–30g protein

✅ Greek yoghurt (200g, 2–5%) → ~18–20g protein

✅ Canned tuna → ~25g protein

✅ Smoked salmon (55g) → ~15g protein + omega-3s

✅ Tempeh or edamame (200g) → ~20–25g protein

✅ Protein powder (1 scoop) → ~20–25g protein

✅ BONUS: low fat cottage cheese

💡 Pro tip: Stack just 3–4 of these in a day and you’ll easily hit 100–120g of protein — without living on plain chicken and broccoli.

And starting your day with a protein-rich breakfast (around 30g) sets you up for success — steadier blood sugar, fewer cravings, and better appetite control all day.

We have seen hundreds of individuals change their life by making simple switches

Text 423-645-8803
to meet with a coach and get your free roadmap on how you can change your life in the next 6 weeks

Located in Grove City PA
📍120 S center street grove city PA 16127

Her balance is insane 🤯 it takes so much strength to hold the bottom of a snatch like that, Coach Cam is amazing!

Her balance is insane 🤯 it takes so much strength to hold the bottom of a snatch like that, Coach Cam is amazing!

🎉 End of Year Party — You’re Invited! 🎉
We’re closing out the year with a celebration just for our amazing members and their families! We want to say thank you for making our first year INCREDIBLE

🗓 December 14th
⏰ 4:00–6:00 PM (Dinner starts right at 4!)
📍 At the gym — Global Functional Fitness

Come hang out, eat some delicious brisket, smoked chicken, and all the best sides 🍗🥩🧀 — and let us thank you for making this year unforgettable 💪

🎉 End of Year Party — You’re Invited! 🎉
We’re closing out the year with a celebration just for our amazing members and their families! We want to say thank you for making our first year INCREDIBLE

🗓 December 14th
⏰ 4:00–6:00 PM (Dinner starts right at 4!)
📍 At the gym — Global Functional Fitness

Come hang out, eat some delicious brisket, smoked chicken, and all the best sides 🍗🥩🧀 — and let us thank you for making this year unforgettable 💪

Bridget is down 11 pounds and 3% body fat in just her first 3 weeks of our 6-Week Transformation Challenge 🔥

She’s one of 170+ success stories here at Global Functional Fitness — and you can be next.

If you’re ready to finally see real results, come join us.
📲 Call or text 423-645-8803 to meet with a coach and get started.

Bridget is down 11 pounds and 3% body fat in just her first 3 weeks of our 6-Week Transformation Challenge 🔥

She’s one of 170+ success stories here at Global Functional Fitness — and you can be next.

If you’re ready to finally see real results, come join us.
📲 Call or text 423-645-8803 to meet with a coach and get started.

We will be closed Thursday evening to celebrate Thanksgiving.
However, we’d love for you to join us Thursday morning for a great workout before the turkey hits the table! 💪🦃

We will also be closed Friday morning, but Friday evening classes are ON — come get some fun and fitness in to finish this week strong

Wishing everyone a safe and happy Thanksgiving week!
— Global Functional Fitness

We will be closed Thursday evening to celebrate Thanksgiving.
However, we’d love for you to join us Thursday morning for a great workout before the turkey hits the table! 💪🦃

We will also be closed Friday morning, but Friday evening classes are ON — come get some fun and fitness in to finish this week strong

Wishing everyone a safe and happy Thanksgiving week!
— Global Functional Fitness

We’re gonna be releasing Merch in the next 3 weeks!!!! 🎉🥳

Help make the merch and vote on your favorite designs

What we are releasing
Hats
Tank top
Sweater
Shirt

Thanks everyone!

We’re gonna be releasing Merch in the next 3 weeks!!!! 🎉🥳

Help make the merch and vote on your favorite designs

What we are releasing
Hats
Tank top
Sweater
Shirt

Thanks everyone!

🚨 NEW WEEKLY MEETING JUST ADDED! 🚨
Every Saturday from 10:45–11:15 AM
(To clarify, Not a workout)

We’re now offering a weekly Nutrition + Accountability class at Global Functional Fitness to help you lock in your goals and see real transformation this season. 🥦💪

Here’s what you’ll get:
✅ we are going to teach how to create a custom meal plan built for YOU
✅ we want to answer any questions you may have about nutrition
✅ Weekly accountability + habit-building tools
✅ Body fat % + lean muscle testing
✅ Strength & conditioning assessments to track progress
✅ Recipes, fast tips, and a plan you can stick to

Whether you’re trying to lose weight, build muscle, or just get back on track — this 30-minute session is here to support you with clarity and community.

Let’s take the guesswork out of nutrition and build habits that last!
🗓️ First class is this Saturday —

🚨 NEW WEEKLY MEETING JUST ADDED! 🚨
Every Saturday from 10:45–11:15 AM
(To clarify, Not a workout)

We’re now offering a weekly Nutrition + Accountability class at Global Functional Fitness to help you lock in your goals and see real transformation this season. 🥦💪

Here’s what you’ll get:
✅ we are going to teach how to create a custom meal plan built for YOU
✅ we want to answer any questions you may have about nutrition
✅ Weekly accountability + habit-building tools
✅ Body fat % + lean muscle testing
✅ Strength & conditioning assessments to track progress
✅ Recipes, fast tips, and a plan you can stick to

Whether you’re trying to lose weight, build muscle, or just get back on track — this 30-minute session is here to support you with clarity and community.

Let’s take the guesswork out of nutrition and build habits that last!
🗓️ First class is this Saturday —

🇺🇸 Veterans Day at Global Functional Fitness 🇺🇸
Huge thank you to everyone who came out for our Veterans Day event and took on Chad 1000x together. Days like this remind us how strong our GFF community really is — showing up, pushing hard, and honoring those who served.

We’re grateful for every single one of you who came to sweat, support, and show respect. 💪

🇺🇸 Veterans Day at Global Functional Fitness 🇺🇸
Huge thank you to everyone who came out for our Veterans Day event and took on Chad 1000x together. Days like this remind us how strong our GFF community really is — showing up, pushing hard, and honoring those who served.

We’re grateful for every single one of you who came to sweat, support, and show respect. 💪

First CHAD session underway with the crew 🔥
1,000 step-ups, one purpose—honor and unity.
Proud of everyone who showed up and pushed through. Come join us! To try it yourself 7:15am 3:45pm 5:45pm

First CHAD session underway with the crew 🔥
1,000 step-ups, one purpose—honor and unity.
Proud of everyone who showed up and pushed through. Come join us! To try it yourself 7:15am 3:45pm 5:45pm

🇺🇸 TOMORROW: CHAD 1000X
We’re honoring our veterans the best way we know how — through sweat, sacrifice, and community.

Join us Saturday, Nov 11 at Global Functional Fitness for the CHAD HERO WORKOUT — a brutal and humbling 1,000 step-ups for time.
Optional: wear a ruck or weighted vest to match the full challenge.

This workout is FREE and open to everyone — members, friends, family, vets, and first-timers.

If this all sounds to intimidating, There will be a 30 min workout option as well! Don’t worry there will@be a way for everyone to participate.

Let’s stand in the gap for those still silently struggling.
Let’s move with purpose.
Let’s do it for Chad.

📍 Global Functional Fitness – Grove City, PA
🕘 start times 5:15am 7:15am 3:45pm 5:45pm
Tag a friend. Bring your grit. 🇺🇸

🇺🇸 TOMORROW: CHAD 1000X
We’re honoring our veterans the best way we know how — through sweat, sacrifice, and community.

Join us Saturday, Nov 11 at Global Functional Fitness for the CHAD HERO WORKOUT — a brutal and humbling 1,000 step-ups for time.
Optional: wear a ruck or weighted vest to match the full challenge.

This workout is FREE and open to everyone — members, friends, family, vets, and first-timers.

If this all sounds to intimidating, There will be a 30 min workout option as well! Don’t worry there will@be a way for everyone to participate.

Let’s stand in the gap for those still silently struggling.
Let’s move with purpose.
Let’s do it for Chad.

📍 Global Functional Fitness – Grove City, PA
🕘 start times 5:15am 7:15am 3:45pm 5:45pm
Tag a friend. Bring your grit. 🇺🇸

COME JOIN US! 🇺🇸 CHAD 1000X HERO WORKOUT — NOVEMBER 11
This Tuesday we’re taking on CHAD 1000X — a tribute WOD honoring Navy SEAL Chad Wilkinson, who lost his life to suicide after years of service and sacrifice.

🏋️‍♂️ 1,000 step-ups
Onto a 20” box or bench
Optional: 45 lb ruck or weighted vest BRING A VEST IF YOU HAVE ONE

This workout is simple but mentally brutal — a test of endurance, patience, and grit. It’s a symbol of the silent struggles many veterans face.

🔥 Free community event
Come sweat with us. Bring a friend.
Session TIMES
5:15am to 7:15am 12 people per session
7:15am to 9:15am
3:45pm to 5:45pm
5:45pm to 7:45pm
ONLY 4 session this day and start times are different then usual

📍 Global Functional Fitness – Grove City, PA
📅 TUESDAY Nov 11
🕘 NOTE session times will be different then usual

COME JOIN US! 🇺🇸 CHAD 1000X HERO WORKOUT — NOVEMBER 11
This Tuesday we’re taking on CHAD 1000X — a tribute WOD honoring Navy SEAL Chad Wilkinson, who lost his life to suicide after years of service and sacrifice.

🏋️‍♂️ 1,000 step-ups
Onto a 20” box or bench
Optional: 45 lb ruck or weighted vest BRING A VEST IF YOU HAVE ONE

This workout is simple but mentally brutal — a test of endurance, patience, and grit. It’s a symbol of the silent struggles many veterans face.

🔥 Free community event
Come sweat with us. Bring a friend.
Session TIMES
5:15am to 7:15am 12 people per session
7:15am to 9:15am
3:45pm to 5:45pm
5:45pm to 7:45pm
ONLY 4 session this day and start times are different then usual

📍 Global Functional Fitness – Grove City, PA
📅 TUESDAY Nov 11
🕘 NOTE session times will be different then usual

🚨 New Morning Session Added! 🚨
We’re expanding our mornings! Now offering 8:15–9:00 AM sessions — perfect for those who want a little extra sleep but still want to crush their workout. 💪

Join us Monday–Friday in one of our five morning group sessions:
🕔 5:15 AM | 6:00 AM | 6:45 AM | 7:30 AM | 8:15 AM (NEW!)

🔥 Coach-led. Fun. Scalable for all levels.
📍Global Functional Fitness – Grove City, PA

🚨 New Morning Session Added! 🚨
We’re expanding our mornings! Now offering 8:15–9:00 AM sessions — perfect for those who want a little extra sleep but still want to crush their workout. 💪

Join us Monday–Friday in one of our five morning group sessions:
🕔 5:15 AM | 6:00 AM | 6:45 AM | 7:30 AM | 8:15 AM (NEW!)

🔥 Coach-led. Fun. Scalable for all levels.
📍Global Functional Fitness – Grove City, PA

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