Melissa Waters



A little over 2 years ago, I walked through the doors of CrossFit Empire South to drop my daughter and a friend off for a Friends and Family Day.  I was 70 lbs heavier, 10 days post knee surgery, and knocking on the door of high blood pressure, Type 2 diabetes, and various other health issues.  Coach Katie invited me to stay for a modified workout and my world immediately changed.  From the moment I walked in the door, I was welcomed and encouraged by everyone.  I actually wanted to workout, change my diet, and looked forward to seeing if I could move a little faster or lift a little heavier.

Two years in, I feel better, I can move better, and my health issues are gone. Everyday activities like squatting to get the laundry out of the dryer, going up and down the stairs, and taking a walk with the family are no longer exhausting or painful.  Since I’ve started CrossFit, I’ve discovered I really enjoy the indoor rower and have been successful in several competitions and challenges.  I love trying to improve Olympic lifting movements and seeing changes in how fast I can do benchmark workouts.  Becoming a member of CrossFit Empire South has been one of the most positive and best decisions I’ve ever made.  I would encourage everyone to come check it out.  You’ll feel better both mentally and physically and become part of a family that wants you to do your best and cheer you on every step of the way.


Scott Anton


My family and I started at CFES in October 2018. We went in to start exercising regularly and wanted to lose some weight. What we didn’t anticipate was the forming of bonds and friendships that have accumulated over the year and a half or so that we have been there.

I had heard that cross training along with running will help you with both activities, well that is true.  I ran several races beating my current PR by 1.5 to 2 min.  I ran the rocket city marathon cutting 14 min off my previous time.

On Mother’s Day, 10 May, I had a Transient Ischemic Attack, also known as a mini stroke. I didn’t let that define me; I was super insistent on getting back to the box. With the help and encouragement of the CFES coaches I was able to scale some movements until I was comfortable enough and ready to get back to the daily grind.

Deadlift PR 305; I am getting close to a full squat. I have PR’d my Bench Press and my flexibility has improved. I don’t have any movements, I call them challenges.

Every member at the box is super encouraging. We lift each other up in praise when we perform well, and we are there for each other during trying times.  CFES is a great environment to workout in and I encourage others to always attend a class. Thank-you to the family!




Jessica, Maria, Jesmarie Rivera


Jessica: I decided to start my fitness journey in September 2019 and that’s how I started at CrossFit Empire South. I’ve lost 20 lbs. and gained muscle. It has been a wonderful journey in which I have seen what the body can achieve by just controlling the mind.  CrossFit helps you to be physically and mentally stronger. I definitely love doing CrossFit and being part of the CrossFit Empire South family. It’s the best place I could choose to meet my goals. The coaches always cheer for you to give your best, and I love the fun and friendly atmosphere that I receive every day.

Maria: I decided to start at CrossFit Empire South in September 2019 and it has been without a doubt the best decision I have ever made. I always find the motivation I need in the box with the coaches.  Also, physical and emotional health are among the most important things to me. CrossFit has helped me train my body were I never thought it would go. I love training at CrossFit Empire South because of the environment, it is really motivating and family friendly. I am thankful for this place being an extended family; this is my second home.

Jesmarie:  CrossFit Empire South has taught me to work on my mindset every day, helping me to become stronger physically and mentally. Every day I gain more confidence in myself, and the coaches motivate me and make me feel like I am home away from home in Puerto Rico. CrossFit Empire South has taught me so much.