Partner WOD#1
For Time:

100 Calorie Row
100 T2B

*10min Time Cap

-Rest 5mins

Partner WOD#2

For Time:
25 Deadlifts (225/155)
25 Bar Facing Burpees
50/40 Cal Assault Bike
25 Deadlifts (275/185)
25 Barfacing Burpees

*10min Time Cap
*Modify as Needed
*If you finish WOD#1 or 2 before 10mins rest for remaining time


Congrats to our August Athlete of the Month, Tom Ray!!! This guy works extra hard in and outside of the gym and it shows! He embodies a healthy lifestyle and hard work!

What makes you, you?

It’s definitely the journey that I’ve been on – the experiences I’ve had both good and bad, the people I’ve met, the successes and the failures, the good decisions and the poor decsions Having learned that nothing was ever as bad as I ever thought it was going to be and that happiness comes from relationships and experiences – not things.

Describe your experience at CFNC. 

I joined CFNC to be challenged. Mission accomplished!  The support and encouragement from coaches to members has been great – it truly is a community.

What are your major life goals?

I’ve achieved many of my goals in life – the main goal that’s been achieved is raising two awesome young men.  Going forward it’s about longevity, staying healthy and fit so that I can continue to enjoy the journey.

What are your 3 major CrossFit goals?

Keep improving on everything, conquer muscle ups, don’t be stupid.

What has been your favorite CrossFit moment so far?

My first Crossfit Open 2017 experiencing how the entire community comes together even more than ever in support of everyone regardless of their level.

What has been your favorite CrossFit WOD and why?

I’d say Murph because it’s an annual WOD they everyone participates in, you can measure your improvement, and it’s challenging.

Where do you see yourself in 5 years?

Leading a cult of older people in a movement to eliminate the stigma the comes with aging and showing them that you can live an active, healthy life regardless of your age.

Share a recipe for a favorite clean meal.

Fish Soup with Coconut Milk

This is a delicious, fast way to increase intake of healthy omega-3 fatty acids from oily cold water fish. Adding steamed cauliflower florets makes it sort of like a “chowder”, but without the starch of traditional chowders that use potatoes. Finely chopped, steamed turnips may also be used.


1 can coconut milk, about 14 ounces

(NOT ‘light’ or reduced fat)

3 cups chicken stock

1 pound fresh fish, skin removed,

cut into 1 inch dice (any kind or combination, but preferably a cold water, oily fish variety – I prefer salmon)

Juice of 1 lemon or two limes

2 teaspoons fresh ginger, peeled and grated or minced

1 or 2 carrots, sliced into thin “coins” or fine julienne strips

3 inch section of lemongrass (optional)

4 fresh basil leaves, chopped, plus extra leaves cut into thin slices for garnish

½ teaspoon or more of Thai red curry paste, to taste

Dash of Tabasco or other brand hot pepper sauce, or to taste (may also use red pepper flakes)

Sea salt and freshly ground black pepper, to taste

1 head of cauliflower, separated into small florets and steamed

½ pound shrimp (optional)

S E R V I N G S:  4


Place coconut milk, stock, fish, lemon or lime juice, ginger, carrots and lemon-grass and cauliflower into a 2–4 quart sauce pan and bring to a simmer over medium-high heat, then reduce heat until gently simmering. Stir in chopped basil leaves and season with red curry paste and sea salt, to taste. Soup is ready when fish is cooked through, about 10–15 minutes. If adding shrimp, put them in the broth after simmering for ten minutes and cook another 5–6 minutes. Remove lemon-grass and serve hot, garnished with thinly sliced basil in each bowl.

What is your favorite cheat meal?

A piece of 100% coaca chocolate with a dab of almond butter

What is the most challenging aspect of CrossFit?

Staying within yourself and not trying to do too much

What advice would you give to someone new to CrossFit?

Go slow, don’t worry about everyone else’s performance just your own and that every gain is a gain and an improvment from where you were keep hitting those regardless of how big or small.

What is your personal “walkout song” or anthem?

It’s My Life – Bon Jovi (yep I’m old)