Reminder to Sign up for the OPEN!!!!! it starts 10/10/19! Also check the Holy City showcase to see event location and athletes attending!

For Score: (on a 24:00 running clock) complete the following:

0:00-7:00 “Grace” 30 Clean and Jerks (135/95)
7:00-15:00 100 T2B
15:00-24:00 “Karen” 150 wallballs for time

*Modify as needed


IMG_8287Congrats to our October Athlete of the Month Sean Muzzy!!!! He has been in the gym and knocking out some goals while continuing to be a great addition to our classes!! Learn a bit more about him below:

What makes you, you?
I try to inject fun and humor into situations. I believe that it is hard to be in a bad mood if you are
smiling or laughing.

Describe your experience at CFNC.

I was nervous about starting at CFNC. I expected that everyone would be in great shape and I would never be able to keep up. When I first saw Craig, it confirmed my worries. But before we did anything, he talked to my wife and I about what to expect and how CrossFit can work for anyone. He quickly made us feel relaxed and we got to work. Since that day, I have experienced some real highs and lows within those walls. However, the progress that I have made has truly changed my life. So much of that can be accredited to the environment that Craig, Cara, the coaches, and all of the members have created at CFNC.

Thank you!

What are your major life goals?

Be present in the moment
Challenge my fears
Leave people with more good memories than bad ones

What are your 3 major CrossFit goals?

Regularly hit 20 DUs unbroken
Bar MU
Continue to improve my form on all movements

What has been your favorite CrossFit moment so far?
I think that there have been two big ones for me. The first was completing my first Open. I had only been
into CrossFit for about 3 months and was curious to see how I would do with those workouts. I made a point to set realistic goals for each workout and was thoughtful about the strategy that I would use. I was blown away by the results. It really sparked me
to continue to put in the work every time I set foot through the door.

The second would be getting my first pull up. You see, I had never been able to do a pull up at any point
in my life. And as an overweight 40 year old, I didn’t expect that to change. However, as I continued to work, I realized that it was an attainable goal. In fact, it became my first real CrossFit goal. Being able to mark it off my list was a big one for me.

What has been your favorite CrossFit WOD and why?

Yes: Row, Bike, Kettlebells, Clean and Jerk, Pull ups, Deadlifts

No: Thrusters, Burpees, Push ups, Thrusters, Sit ups, Running… did I mention thrusters?

Where do you see yourself in 5 years?
I suspect some big changes will happen in the next 5 years. By then, both of our boys should be in college
or on their own (fingers crossed). My wife and I have spent almost all of our time together with kids or pregnant. So this will be a totally new chapter for us. It will give us the opportunity to take some trips that we have put off, maybe live abroad, or
take on some new (and fun) challenges. No matter where we are or what we end up doing, I will continue to be active, have fun, and enjoy life!

Share a recipe for a favorite clean meal.

Probably my favorite would be air fryer wings. We get a bunch of fresh chicken wings. Separate them into
drumettes and flappers. Air fry them for about 45 minutes, while stirring every 5 minutes for even frying. We usually have a variety of seasonings or fresh sauces to add to them. Some of our favorites are chile lime, ranch powder, and mojo.

What is your favorite cheat meal?

We try really hard to cook at home and keep our diets relatively healthy. However, when we travel, I try
not to limit myself when it comes to food. I love to try new dishes from all over the world. Also, tequila!

What is the most challenging aspect of CrossFit?

Probably the mental aspect. In the beginning, I underestimated how big of an impact it has on every facet
of a workout. However, as I have bettered my mental game, it has benefited me inside and outside of the box.

What advice would you give to someone new to CrossFit?

Show up, keep moving, and listen to your body. This was some of the advice I was given when I first started
and I still use it today. Simple and true.

What is your personal ‘walkout song’ or anthem?

Sandstorm! USC! USC! USC! USC! USC! USC! USC! USC!