Open gym is today from 9-12!

Also, congratulations to our October Athlete of the Month, Casey Havers! Casey was one of our original members and he’s shown constant dedication over the past year and a half. We’re thankful to have him as part of our awesome community!!

Athlete Profile

What makes you, you?

I would have to say the people around me and my family make me who I am, I’m not sure exactly what that is but its worked out thus far.

Describe your experience at CFNC.

My experience at CFNC has been exceptional. Prior to joining CFNC, I was one of those who tried to do CrossFit workouts at a regular gym. Since joining CFNC I have realized there’s no better way to push yourself to your limits then to do so with a group of like-minded individuals.  It’s amazing how much FORM and FLEXIBILTY equals GAINS.

Favorite moment thus far?

My favorite moment thus far would have to be last summer when Bradon was gone…JK, kinda, I would have to say my favorite moment was when I accomplished all my original goals from the old gym. (Muscle Ups, Squat, Bench, Clean and Jerk max)

What are your major life goals?

My major life goals would have to be retire from police work healthy, grow my carpentry business, and win a fantasy football game this year. And tow the first car to park in my SPOT!

What are 3 current Crossfit Goals?


Sub 5 minute FRAN

Snatch 215

Beat Sigmon in every WOD

Favorite WOD?

Annie, because I don’t feel like I’m gonna throw up after.

Where do you see yourself in 5 years?

In 5 years I’d like to see myself in good health, whatever else happens I’ll deal with it.

What is your favorite cheat meal?

DINNER (does that count?)

What do you hope to achieve through CrossFit?

I hope to achieve a long and healthy life thanks to CrossFit. I want to be able to stay active and involved as I get into my Golden Years. I believe CrossFit allows me to continuously improve my health and all around lifestyle.

What is the most challenging aspect of Crossfit?

The most challenging aspect of CrossFit is without a doubt the unexpected. No matter what a workout looks like online, all you can count on is that it is going to be ten times worse then it looks.

Share a favorite recipe?

Boxcar Betty’s on Savannah Hwy (843-225-7470). Try it!


Labor Day Hours: 10am and 11:30am group classes. All other classes are cancelled.

Congratulations to our September athletes of the month, Lauren Hogue and Lauren Pittman! They have grown so much during their time CFNC and we love having them as part of our awesome community of athletes. Make sure to congratulate them on being athletes of the month AND after they tie the knot next month!!

Lauren Pittman


What makes you, you?

I was born in Texas, but I grew up in Mount Pleasant beginning at a young age. Although I’ve considered moving away in the past, I just couldn’t imagine a better life anywhere else than the one I have here in Charleston. In about a month, I’m going to marry the most lovely woman in the world (Lauren H)! Together we own a residential/commercial cleaning company. I am a neat-freak, and love to clean, so it’s the perfect job for me! I am also a shy person, but once I get to know someone, I come out of my shell. My favorite downtime is spent with my lady, and all of our fur babies (2 dogs and 3 cats). I also love to do anything active and outdoors. 

Describe your experience at CFNC.

My experience at CFNC has been awesome! When we joined CFNC after our previous box closed, I never thought that my love for CrossFit would grow so much. Craig and Cara have made me so much stronger in this past year. They are always there to push me past my limits, and to get me out of my head (sometimes I think too much). I’m the fittest I’ve ever been, and I can’t thank them enough!

What has been your favorite CrossFit moment thus far?

Finally achieving a 100 lb single snatch after working for months and failing! 🙂

What are your major life goals?

Continue growing our business. Start a family with my lovely lady. Maintain a healthy lifestyle.

What are three of your current CrossFit goals?

Muscle-up, handstand walk, and butterfly pull-ups

What is your favorite WOD?

Anything with overhead squats, burpees, or handstand push-ups.

Where do you see yourself in 5 years?

I see myself continuing to work hard to grow our business, while at the same time, having a couple of kids and staying fit and active.

What is your favorite “cheat” meal?

Pizza or anything with chocolate.

What do you hope to achieve through CrossFit?

I hope to continue getting stronger and faster. I also want to continue living this healthy lifestyle so that I will live to be a strong and healthy old lady one day.

What is the most challenging aspect of CrossFit?

Pushing past your limits, and trying to get out of your own head when lifting heavy.

Share a favorite recipe!

This is a really great recipe. It is delicious, easy to make, and one of our family favorites! (Shout out to Marika for sharing it with us)


Lauren Hogue:


What makes you, you?

I’m originally from Greenville, South Carolina, but I moved to Charleston in 2004 to go to The College of Charleston and I’ve loved every minute since. The Lowcountry stole my heart with its natural scenery, architecture, and culinary scene. I love exploring our city because it is small enough to be approachable but large enough that there is always a variety of new and exciting things to do on any given day.

I own a residential and commercial cleaning company with my fiancée (VERY soon-to-be wife!), Lauren P, which is the perfect job for us since we both thrive on cleaning and organizing. Our growing business keeps us on our toes and has presented itself as a blessing, the greatest challenge of our lives (so far), and a force that has brought us closer together than ever.

I’m always up for an adventure, need to be near a body of water, and love animals of all shapes and sizes (except spiders!!), which may explain why we have 5 animals sharing our very small home with us…oops! Also, I’ve never met a stranger. I will chat up pretty much anyone, at any time, about pretty much anything. You never know what lessons you can learn from someone else’s life experiences.

Describe your experience at CFNC.

In a word: Incredible. Firstly, the coaching: Cara and Craig’s guidance has brought me further than I could’ve imagined since staring at CFNC. I can now do double-unders (most days!) and pullups (albeit one at a time mostly); neither of which I was ever able to accomplish in my previous two years of CF. I’ve also become much more proficient in my Olympic lifts, which has earned me significant #gainz. I know my progress will continue thanks to Cara and Craig’s encouragement and mad coaching skills.

Secondly: The people! It’s really a blessing to be a part of such a diverse group of athletes that come together so seamlessly. CFNC is such a fun, supportive, and motivating place to work out and I couldn’t imagine my life without it!

What has been your favorite CrossFit moment thus far?

I couldn’t choose one. A tie between winning the CFNC challenge earlier this year, and achieving a third place finish in the scaled division at my first CF Comp. Both allowed me to learn more about what motivates me as an individual after growing up playing team sports my whole life.

What are your major life goals?

Continue challenging myself physically, personally, and professionally to create the best possible life for me and my future wife.

What are three of your current CrossFit goals?

50+ Double Unders in a row

Strict Pull-up

Make friends with the rig (currently T2B and Pull-ups are the things I look forward to the very least)

What is your favorite WOD?

Anything with plenty of barbell. I love cleans, thrusters, and shoulder to overhead.

Where do you see yourself in 5 years?

Being a Mama, owning our own home, and running a thriving business; all with Lauren by my side.

What is your favorite “cheat” meal?

Wine and banana splits (separately or together, and I’m a happy lady).

What do you hope to achieve through CrossFit?

I hope to live a very long, healthy, and fulfilling life. CrossFit is an exciting, challenging, and motivating way to accomplish that goal and the community aspect involved is a major bonus for my social nature. Who knows? Maybe I’ll be a Masters Athlete one day. J

What is the most challenging aspect of CrossFit?

Not being afraid to go to failure and forcing yourself to never miss a workout that has your “worst” movements in it. Facing weaknesses takes bravery and determination!

Share a favorite recipe!

“Crack Dip”- an old family recipe that is always a crowd pleaser


1 package cream cheese

1 package bacon

1 bunch green onion (chopped into ¼ inch slices)

1-1.5 cups chopped pecans

  1. Cook, drain, and crumble 1 package of bacon and set aside.
  2. Using half (or less) of the total amount of bacon fat
  3. Cook down the green onions on medium-high heat for 2-3 minutes before adding to the pan: the crumbled bacon and enough chopped pecans to equal the amount of bacon.
  4. Toss the ingredients in the pan until everything is hot and evenly mixed.
  5. Place the cream cheese on a platter and cut a few slices into it
  6. Pour bacon mixture over the cream cheese
  7. Serve with captain’s wafers or other cracker/chip of your choosing
  8. Watch it disappear. Mmmm. Bacon.


Guy Van Horn, July Athlete of the Month

Open Gym tonight 4-7

4th of July Hours: We will have group classes at 9am and 10am in lieu of open gym. Kick off your celebration with a good sweat!

And now, most importantly, congratulations to our July Athlete of the Month-Guy Van Horn! Guy is a dedicated member who pushes himself everyday in the gym. We are so glad he is a part of our CFNC community!

Athlete of the Month Profile:
What makes you, you?

Faith and Family.  After bumping down a rocky road through most of my twenties, I surrendered my life to Jesus and have been blessed by His grace and favor ever since.  I’ve been married to Cindy for 36 years, she’s my ROCK! We have two great kids, a granddaughter, with another grandchild on the way and a large group of extended family and friends. I served in the Air Force and I’ve been in Law Enforcement for the past 34 years and still going.

Describe your experience at CFNC.
I started off my CrossFit experience as a doubter. About three years ago a good friend of mine started CrossFit and I would give him grief – making fun of the unusual exercises and the strange new terminology. Well, when he finally got me in for an open gym demo, I’ve never looked back. Crossfitters are a community. I love the atmosphere that Craig and Cara have created here at CFNC. I feel welcomed and valued by them and the other members. Even though they program the WODs for the group, our coaches have the ability to look at me as an individual and to help me achieve my goals based on my skills and abilities. 

What has been your favorite CrossFit moment thus far?
I competed in the Open this year, (the Masters – Scaled division). It was encouraging to see how I stacked up against my peers.

What are your major life goals?
More of the same – rich, vibrant relationships with my wife, family and friends. Serve my church and law enforcement community as we move forward through these interesting times.

What are three of your current CrossFit goals?
1. One pull-up! 2. Improve my endurance 3. Lose body fat.
What is your favorite WOD?
Any partner WOD, I tend to push harder when I’m working with a partner. I don’t want to let them down and they always encourage me.

Where do you see yourself in 5 years?

That’ll put me up in my sixties and I pray that I’m still healthy and filled with energy to enjoy my family and work. I plan on still being right here at CFNC knocking it out.

What is your favorite “cheat” meal?
Famulari’s pizza or if not available, ice cream of any flavor!

What do you hope to achieve through CrossFit?
CrossFit to me is the key to my future. I lost my mother in my 30’s, my dad and mother in-law in my 40’s and I’m so disappointed they have missed out on experiencing our family and our achievements. As I transition into the next stage of my life, I want to insure my health supports my goals. My wife and I want to be able to travel, support our family and be active in serving. I want to be able to have the flexibility to play with my grandchildren and my grandchildren’s children.  I Crossfit for my family and my future.

What is the most challenging aspect of CrossFit?
Me! I constantly have to remind myself I’m not 25 years old any longer. That creates a balancing act between understanding my limitations and wanting to push hard, compete against the clock and recommended weights.

Share a favorite recipe!

Best Chicken Wings Ever

  • Chicken wings
  • Seasonings (I like Greek seasoning, but you could use Cajun, Creole or other)
  • EVOO (or fat of your choice)

Put chicken wings in bowl, stir in a little EVOO (or fat of your choice) to coat wings.

Add seasonings and then place on foil lined pan (either broiler pan or baking sheets with rack) with thickest side facing down.

Broil for 12 minutes, flip and boil another 20+ minutes until crispy, crunchy, and browning.


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Congratulations to our May athlete of the month, Brenda Sanchez! Brenda’s drive was evident from the start when she kept coming by to take our introduction course–after class had ended. We finally lined up schedules, she completed our intro course, and never looked back! She has grown tremendously as an athlete over the past few months and her dedication is evident to everyone around.

***New Policy! Athletes of the month will have preferred parking during the month they are athlete of the month! Brenda, the spot right by the second garage door is all yours for May!***

Athlete Profile: Brenda Sanchez
What makes you, you? The people around me, especially my family.
Describe your experience at CFNC: 
Coming to CFNC has been one of the best decision and experiences i have had in the fitness world. Cara and Craig are always correcting my movements and motivate me to do better. The best thing is that even with my limited English, I’m part of the community.
What has been your favorite CrossFit moment thus far? : all classes are different and I think my favorite moment is when I finish the WOD and I realize that I could do it and I can accomplish more.
What are your major life goals?
Personal: strengthen my heart and not lose much desired peace.
Family: educate my child without demolishing structures and make him someone who always seek happiness…and about  Work still not decided 😄.
What are three of your current CrossFit goals?  :  I know I still have a lot to learn but I want to achieve the double unders, hand stand walk, and work with the overhead squat .
What is your favorite WOD? none at this time is my favorite, all are difficult but I really like all of them.
Where do you see yourself in 5 years?  continue living in this country speaking English and be a real athlete.
What is your favorite “cheat” meal?: 
 absolutely all and in all varieties, but I like more the one that I do not cook.
What do you hope to achieve through crossfit?:  I think I’ve achieved a lot at this time in CFNC, I never did any physical activity before. I want to be constant, improve, maintain the physical abilities and have a healthy lifestyle.
What is the most challenging aspect of CrossFit? 
 starting and losing the fear.
Share a favorite recipe!: fish ceviche
2lb of white fish fillets (corvina, halibut, sea bass, tilapia, sole), cut into small square pieces
2 red onions diced very finely
4 tomatoes diced very finely
2 bell peppers, assorted colors, chopped very finely
20 limes, separated into about 10 limes to cook the fish and 10 limes for the ceviche marinade
1 bunch of cilantro (also known as coriander) chopped as finely as possible
Salt and sunflower oil
  1. Place the raw fish pieces in a glass dish and cover it with salt and lime juice from about 10-12 limes, the fish should be completely covered by lime juice.
  2. Cover the dish with plastic wrap and place it in the refrigerator, let the fish marinate or cook itself in the lime juice for at least 4 hours.
  3. Mix the onions, tomatoes, peppers, and cilantro with the juice from the remaining limes and let marinate for about an hour.
  4. Once the fish is “cooked” in the lime juices rinse it well and mix it with the vegetable marinade, add salt and sunflower oil to taste.
  5. Serve with  pretzel


Congratulations to Rachel Sanders, she is our March athlete of the month!!


Athlete Profile:

What makes you, you? I am the person that enjoys doing all kinds of things: indoors and outdoors. I love working out and competing, but I also like to just relax and do nothing. I enjoy eating anything and everything, I love trying new restaurants and different foods. I am just me!!

Describe your experience at CFNC. CFNC is an amazing box!! The atmosphere, the people, the coaches- everything about it. Everyone there always has a positive attitude and is always there to cheer each other on. I always look forward to being at the gym!!

What has been your favorite CrossFit moment thus far? Winning my first crossfit competition I ever did as an individual! (Iron Clash- Fayetteville NC)

What are your major life goals? I want to hopefully get a federal law enforcement job!

What are three of your current CrossFit goals? 1. Regionals Regionals Regionals 2. Become efficient on my chest to bar pull-ups and my bar muscle ups and 3. Build my “engine”

What is your favorite WOD? Anything with deadlifts or maybe even handstand pushups. (Nate probably) or Diane

Where do you see yourself in 5 years? Hopefully coaching at CFNC!!!!

What is your favorite “cheat” meal? I would definitely say PIZZA with everything and anything you can think of on top of it!!

What do you hope to achieve through CrossFit? Well I hope that our team makes it to the games this year, so that is my number 1 goal, but I really just want to be stronger, faster, and healthier. I want to get better every day I go into the gym.

What is the most challenging aspect of CrossFit? I think the most challenging thing for me is the mental game. I always get inside my own head before I even start a workout.

Share a favorite recipe!


Large Can of tomato sauce
Large can of diced tomatoes
Pound of Buffalo meat/ground beef
Half a ring of Kielbasa
Green Pepper
Can of corn
Chili Powder
Cayenne Pepper
Hot Sauce
Cook the meat separate and the veggies separate and then mix all together in a pot !!