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.


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 !!