Normal Hours today, July 3. July 4th hours-9:30 and 10:30 am classes only!

5×5 strict press

5 sets of :30 max effort AB cal, rest 1-2 minutes between sets

5 sets of :30 max effort row for calories, rest 1-2 minutes between sets


Congratulations to our July Athlete of the Month, DeWayne Sapp! DeWayne has experienced great success in competitive CrossFit but it’s his determination to be better every day in and out of the gym that truly sets up apart from the crowd. Keep grinding, DeWayne!

Athlete Profile- DeWayne Sapp
What makes you, you?
I guess it would be my competitive nature with myself. I try to be the best at what I do and understand that means a lot of hard work and turning failure into a positive because I always learn something about myself as a result.

Describe your experience at CFNC.

Not only have I grown as an athlete through awesome coaching but have truly found out what a supportive community is all about.

What are your major life goals?
Stay around long enough to retire and see lots of grand babies

What are your 3 major CrossFit goals?

What has been your favorite CrossFit moment so far?
Making it to and competing in the Crossfit Games

What has been your favorite CrossFit WOD and why?
Nancy-It was the first wod I did unbroken and my time was within seconds of the Masters at the 2014 Crossfit Games

Where do you see yourself in 5 years?
In the 60+ age group for the Games.

Share a recipe for a favorite clean meal.
Breakfast in a blender
1cup almond milk- 1/2 cup oats-1 cup grapes-5g creatine-5g glutamine-1 scoop preworkout-1 scoop protein-1/4 cup peanuts

What is your favorite cheat meal?
Chili Dogs

What is the most challenging aspect of CrossFit?
Staying competition fit. Between diet, workouts, sleep and work, there isn’t much time for anything else and takes a very supportive wife, coaching and community

What advice would you give to someone new to CrossFit?
Take it slow, be coachable, keep comin back, and have fun

What is your personal “walkout song” or anthem?
“Crazy Train”
All Aboard Hahahaha!!!!!