Congrats to Shawn Montgomery our March Athlete of the Month!! Shawn has been with us shortly after we opened our doors in 2014! He has continued to work hard and be an awesome member of our community!

What makes you, you?
I always try and make people laugh, If I don’t have to be serious I will always try and be goofy. Just ask Alicia, she has to deal with me outside of the gym. I also believe that any thing worth doing is worth overdoing.

Describe your experience at CFNC.
I came to CFNC soon after the doors open. Less than a month later I was deployed for 6 months. During that deployment I remember getting a video from everyone at the gym wishing me a Happy Thanksgiving. I knew then that CFNC was going to be an awesome place to be a part of.

What are your major life goals?
Make it retirement in the Air Force
Figure out what I want to be when I grow up
Continue to live an active and healthy lifestyle

What are your 3 major CrossFit goals?
To stay active and healthy
Get my Level 1 Cert
Figure out how to use the assault bike, I have to be doing something wrong it shouldn’t burn so bad

What has been your favorite CrossFit moment so far?
I would have to say standing on top of the podium with Alicia at the Independence Games in Florence.

What has been your favorite CrossFit WOD and why?
FRAN! you might think I’m crazy for saying that, but one of my first goals in CrossFit was to be able to do Fran RX. I still remember the day I was able to. It hurt so bad. To this day, Fran is the only workout I get nervous about

Where do you see yourself in 5 years?
Married to Alicia, Still in the military and hopefully still stationed in Charleston

Share a recipe for a favorite clean meal.
Spaghetti Squash Sausage Bake


1lb Italian sausage
1 medium spaghetti squash, halved and seeds removed
1 bundle of kale, roughly chopped
1 red onion, halved and sliced
1 egg
1/3 cup chicken broth
1/2 cup canned coconut milk
1 garlic clove, minced
1 tablespoon garlic powder
1 teaspoon tarragon
1 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon ground sage

Preheat your oven to 400 degrees.
Cut your spaghetti squash in half and use a spoon to remove the seeds and excess threads from your squash. Use some muscle.
Place open side down on a baking sheet and bake for about 20-25 minutes or until you can press into your squash and it gives a bit.
While your squash bakes, heat up a large pot under medium-high heat and add your Italian sausage. Break up with a wooden spoon or spatula.
Once your sausage is cooked through, remove with a slotted spoon and put in a bowl.
Keep the extra fat from the meat in the pot, add your minced garlic and add your kale, onions, and chicken broth. Combine.
Then add your coconut milk and spices. Cover and let simmer for about 5 minutes.
Pull your spaghetti squash out of the oven and dethread with a fork.
Once your kale is wilted and onions have begin to become translucent, remove from heat and add your spaghetti squash as well as your egg to the kale/onion mixture. Mix thoroughly.
Then add your cooked Italian sausage and mix together.
Place the mixed ingredients into a baking dish (or same pot if it’s oven safe) and spread out evenly.
Bake 15-20 minutes or until top is slightly browned.

What is your favorite cheat meal?
Burgers hands down. I love to try unique burgers with all kinds of toppings.

What is the most challenging aspect of CrossFit?
Trying not to get caught up in chasing PR’s. I have to remind myself to trust the process and that I’m not going to PR every time I touch a barbell

What advice would you give to someone new to CrossFit?
Not to be intimidated by what they see on ESPN, or on YouTube. CrossFit is for everyone and every workout can be modified for an individuals skill level.

What is your personal “walkout song” or anthem?
Voodoo Child – Jimi Hendrix

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