20mins to complete Front squats:
1X8 (RPE 4-5)
1×5 (RPE 5-6)
1X3 (RPE 5.5-6)
3X1 (RPE 7-9)
-Can increase weight each set
-you may go up to 5lbs over Max if it is moving well

For Time:
KB Swings (70/53)
*75 DU between sets

*10min time cap


Congrats To Meagan for Being our June Athlete if the month!!! You can catch her rocking out the 6am and always brings energy to the group!

What makes you, you?
What makes me me… Hmm I am a lowcountry girl, by the grace of God, born and raised here in Charleston! My family is the most important thing to me and I love that we all live close by. Not every one is that lucky.  I would also say I am a person who loves to laugh and joke  As I kid, I was always doing my impressions and my comedy routines for my family. I always like to say (especially at work) everyday may not be fun but there should be something fun in every day! I love to smile and also love pranking my co-workers. My husband. Logan, is my best friend and our babies (dogs), Dirk and Mack, make life fun!

Describe your experience at CFNC.
I joined in January of 2018 after a gym I loved close the location I went to. It didn’t hurt that CFNC was literally 3 minutes from my house at the time. I thought I may not stay past a year originally because, at first, I always compared everything to how we did it at my old gym and I really loved that community. After a short while, the community at CFNC changed my mind, especially my
 6am family!  I have pushed myself in ways I never thought possible and it’s all because of being with a group of like minded individuals. I have also gotten stronger and seen real results and changes in my body and it’s exciting to see where I will go from here.  I am never going to be someone who can workout and push myself on my own, it truly takes a village!  I glad this is my village and I’m here to stay.

What are your major life goals?
1. My first major life goal is to finish my home renovation.  My husband and I purchased my grandparent’s home and after a loooooong escrow process we are finally in the demo/remodel phase.  I practically grew up in this home so we are very excited to see our goals realized with the house. However may be eating tuna from a can for the next year because this mess is expensive!!! Haha
2. Other life goals, I am working on my weight loss and my biggest goal is to get to a healthy BMI/body fat percentage. I have already lost 52 lbs on my own (actually 20 of those pounds with Craig’s help). It’s not about the number on the scale but about longevity and being able to do everything I need to do for myself to live a long healthy life. I am close enough that I may be at my goal by the end of the year. I guess I figured why not work hard at it because the time will pass anyway!  I can’t recommend getting some accountability in your life more if you are looking to lose body fat or want to meet a weight goal. When you have to show someone what you ate or report your weight, you really think twice about that extra slice of pizza!

What are your 3 major CrossFit goals?
PULL UPS – I don’t work on them enough but this has been my goal even before I came to CrossFit
Double Unders – I really just don’t grasp the concept or the rhythm but I can bust out some single unders!  LOL
Toes to bar

What has been your favorite CrossFit moment so far?
I would say the open. I have finished two opens now.  There’s just a buzz in the air when it’s open time and I love seeing my scores and how I compare to everyone. 

What has been your favorite CrossFit WOD and why? 
I love a partner WOD usually and there was one where we did a three person team with rowing, assault bike and heavy farmer’s carry for 100 meters with kettlebells. I love a farmer’s carry or anything that involves brute strength in short bursts is my favorite. 

Where do you see yourself in 5 years?
I see myself at my weight goal and maintaining it. Also crushing pull ups on the daily!

Share a recipe for a favorite clean meal.
I found this one online and I consider it a little a treat I like to have from time to time
Paleo Banana Muffins (makes 12)
Blend or mix up: (start with wet ingredients)
4 or 5 ripe bananas
1/4 coconut oil
Vanilla extract
6 eggs
1 cup to 1 and 1/4 cup almond flour
1 tsp baking soda
a pinch of sea salt or whatever salt you have
some cinnamon
*Blend it all up and pour into muffin tins then (optional) top with some chopped pecans or walnuts (really any nut you like will work.)
Bake at 350 for about 20 minutes – might have to eye ball it while it cooks>
*pro tip- silicone muffin tins work best but you do have to spray them before hand

What is your favorite cheat meal?
PIZZA BEER ICE CREAM (not necessarily in that order) anything not good for me.

What is the most challenging aspect of CrossFit?
The mental game. You have to build up some mental toughness.  If you start out thinking “this is going to suck” it will most definitely suck!  I TRY to tell myself to just put one foot in front of the other and begin. 

What advice would you give to someone new to CrossFit?
Stick with it and try to build that mental toughness.  If you are out of shape, you will not see results over night. Just like you didn’t get out of shape overnight, it takes time. You have to commit and treat it like a job. My boss expects me to be at my job at a certain time so when I commit to my workout days, I treat it like a serious commitment. That way of thinking has helped me show up even when I really don’t feel like it. Earn your rest days!  My other advise is don’t try to go from doing nothing to doing everything! You have to ease into it. I think people fail when they try to go too hard at first.

What is your personal “walkout song” or anthem?
Oh, this is easy 
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