Box Squats:
6×4 (RPE 7-8)

*Ensure to keep core engaged throughout entire movement

*Explode off the box, do not sit

4 sets For Quality:

5 Box jumps (30/24″)
10 SA DB OH Walking lunges (50/35)


Make sure to sign up for the NoBull Open!!! It’s starts this Friday! We will have the workout for all class times.

3Rds For time:

400m Run
7 Pullups
7 Plyo Push ups (claps or on a plate)
7 KB Swings (53/35)

17min Cap


With a Partner:

For Time:

10min AMRAP
15 Wallballs (30/20)
10 Cal Row
(Partners split work anyway)

at the 10min mark begin

50 T2B
100 Deadlifts (155/105)
(Splitwork anyway)

*21min Cap


Congrats to our March Athlete of the month:

Poppa Frank!!!!!

This dude is an absolute unit and keeps all the young bucks on their toes when it comes to a barbell!

Learn a little more below:

What makes you, you?

My faith, my family, and my friends. I have many events in my recent past that have taught me to appreciate all three; especially life itself. Each day is a blessing.

Describe your experience at CFNC.

CFNC is my therapy and medicine. There are some very good people at CFNC; some who I have known for a long time and some who just gotten to know. I look forward to working out with them and being coached by them. I love you all ! I look forward to showing up daily and getting in a good workout with my family; especially the 6am crew.

What are your major life goals?

As I have aged, ‘goals’ have evolved. Being a better husband, father, grandfather, brother, friend….etc are all things strive for. My big goal now is finding ‘peace of mind’.

What are your 3 major CrossFit goals?

Stay healthy, over head squats, stringing muscle ups together.

What has been your favorite CrossFit moment so far?

Getting a ’thank you’ from Dean Harris after convincing him to join CFNC

What has been your favorite CrossFit WOD and why?

FRAN is my favorite WOD. To me, it is the most challenging WOD; both mentally and physically.

Where do you see yourself in 5 years?

Closer to Social Security check ! Haha ! No seriously, god willing I will still be at the gym putting in that work. Hanging out with my family doing the things we do.

Share a recipe for a favorite clean meal.

Simple, medium rare steak, sweet potato and broccoli. Java cigar and bourbon for desert.

What is your favorite cheat meal?

Pizza and beer

What is the most challenging aspect of CrossFit?

Everything. I struggle with nutrition, managing output levels to get through the WOD, and technique.

What advice would you give to someone new to CrossFit?

Start slow, go with manageable weight, work on technique, and most of all have fun.

What is your personal ‘walkout song’ or anthem

You can do it (put you back into it) by Ice cube