Congrats to Our Athlete of the month for April!!! She is a devoted 6amer and is one driven individual, we are fortunate to have her apart of CFNC! Get to know a little more about Katie Smith below!

What makes you, you?
WOW! What an amazing question! I have always identified as being an athlete, which I can thank my parents for. I was taught to always “be somebody” each day, play hard, and be the best at what I do. If I did not run through the line during sprints, oh man I was in trouble. These lessons and many others have shaped me into a dedicated, loyal (and I like to think) leader. My athletic journey started when I was 5 and was the only girl on my tee-ball team. I played softball all the way through college and knew I could not let my athletic journey stop there. I ran for a while and then found CrossFit. My thoughts were, “This is perfect! I just show up and get told what to do!” I have mainly, loved learning how to push my body and learning how to listen to it.
Serving and teaching others fills my heart. I am an observer and have a servant’s heart. Believe it or not I am way nicer than my “Resting Gym Face”.

Describe your experience at CFNC.
I am not going to lie, I was a bit nervous to start at CFNC. This is my second box and was not sure how fitting into a new box would go. I was totally wrong! I felt comfortable from day one and absolutely love how all the coaches are knowledgeable and willing to help each athlete get better at CrossFit to achieve their personal goals. The time, dedication, and love that Cara and Craig have put into CFNC is noticed and I really appreciate their leadership.

What are your major life goals?
One major life goal is to never feel old! I want to be the best wife, daughter, sister, aunt and one day mother that I can possibly be. CrossFit will definitely help me achieve these major goals by serving as the driving force of a healthy lifestyle. If I keep preparing my body and my mind through CrossFit, and keep learning how to push through even when it is hard, I trust my body and mind will take care of me in the future.

What has been your favorite CrossFit moment so far?
Being chosen for Athlete of the Month! Finishing strong during my first CrossFit Open. I was pretty excited when I finally started consistently linking pull-ups together and when I achieved my first rope climb.

What are your three major CrossFit goals?
All gymnastic moves!
Being able to perform all CrossFit movements before the next Open. (which are all gymnastics moves)!
Keep consistency. I love being consistent.

What has been your favorite CrossFit WOD and why?
Honestly, I don’t have a favorite WOD. I don’t think of the WODs this way. I show up, get my mind ready to tackle each WOD and finish strong to the best of my ability.

Where do you see yourself in 5 years?
Still waking up at 5:20 am for CrossFit. I see myself stronger in my relationship with Jesus and in CrossFit. Being a supportive wife for wherever life may take us and maybe producing a CrossFit baby (preferably near the end of this 5 years). I have learned that my plan is not always the best and definitely not the one always used so I may just sit back and enjoy the ride.

Share a recipe for a favorite clean meal.
Easy! I love salmon and sweet potatoes. You can add anything to your salmon and just whip up your favorite plain sweet potato.

What is your favorite cheat meal?
Cookies & Cream Ice Cream. Surprise me with a Chick-fil-A Cookies & Cream milkshake and we will be new friends.

What is the most challenging aspect of CrossFit?
All gymnastics movements. It takes a lot to lift this body weight and I have not quite figured out how to use the right muscles to achieve that. I am getting better at this though. I have started to feel how to use the correct muscles and when use them and that is super exciting.

What do you hope to achieve through CrossFit?
A lifelong healthy lifestyle that I can pass on in the future. I hope to continue to achieve perseverance and to have the strength to use my body to get up out of bed or chair when I am 90 years old.


Reminder we will be having our end of the Open celebration/gathering Sunday April, 3rd. Please if you plan on attending sign up so we know how many people to expect. Also if you would like to bring a side please sign up for that also so we don’t have 10 gallons of baked beans!

5×2 Push Jerk (75-90%)

12min AMRAP:
200m Sprint
8 C2B Pullups
15 Wallballs (20/14) (10/9′)




We will be doing a Thrive challenge for members and non-members to learn how to eat a more healthy and healthful diet and develop better behavior patterns for their own well being! This is not a fad challenge or gimmick, it is a maintainable way to eat and live. The challenge provides a support system and we provide you with knowledge and guidance through the process. It is designed to help people who struggle with making the better choice when it comes to their own diet! Click HERE for more info!

For time:
30 DB Snatches (75/55)
20 T2B
50 Box Overs (24/20)
20 T2B
30 DB Snatches (75/55)


Great Way to Wrap up the 2016 Open!!!!! Don’t forget April 3rd at 1pm we will be having our end the open gathering! All are welcome and we will cater the main course, please sign up for sides on the board! Healthy and not so healthy options!! It will be BYOB!

Athletes may do 16.5 if they choose so!


Back Squat
2×10 (60-65%)
3×8 (70-75%)

Then for time:
50 Pushups
800m run
100 DU
-10min Time Cap