June 5th-11th Training Preview


Monday: Deadlifts + Body weight movements & Clean and jerk conditioning

Tuesday: Extended partner warm-up + Run/Wall Ball AMRAP

Wednesday: Strict press + Push press/Box jump conditioning

Thursday: Aerobic based conditioning

Friday: Back squats + Snatch/Pull-up/Burpee Partner conditioning

Saturday: Close-grip bench press + “Barbell Diane”

Sunday: CLOSED

May 30th – June 4th Training Preview


Monday: “Murph”

Tuesday: Close-grip bench press + Straight bar curl/Strict press super set

Wednesday: EMOM Toes to bar/KBS skill work + DU/Abmat sit-up/KB snatch AMRAP

Thursday: Aerobic repeats

Friday: Back squats + Straight leg deadlifts + Power clean/Burpee conditioning work

Saturday: Push press + Partner “Helen”

Sunday: CLOSED

May 22nd-27th Training Preview



Monday: Power snatch technical review + “Isabel”

Tuesday: Back squats + Battle of Mint Hill WOD #2 (Teams of 2)

Wednesday: Push press/Front squat superset + Battle of Mint Hill WOD #3 (Teams of 2)

Thursday: Aerobic repeats

Friday: Deadlifts + Lunge/Double-under/Wall ball/Burpee Conditioning work

Saturday: CLOSED (Come out to cheer on your fellow members at The Battle of  Mint Hill!)

Sunday: CLOSED

May 9th-13th Training Preview



Tuesday: Hang Power snatch + KBS/Goblet squat/Strict press AMRAP’s

Wednesday: Deadlift + Push jerk/TTB/Box jump AMRAP

Thursday: Rest/Recovery/Make-up Day

Friday: Big Warm-up leading into “Jerry”

Saturday: Power clean & Jerk ladder + “Grace” (tester)

Sunday: CLOSED

The food we put in our bodies “drive” our ability to function properly.


Does your morning routine include reserving a chunk of time to swallow a smorgasbord of medication? I’m not talking supplements and vitamins but prescription pills for things like high blood pressure, high cholesterol and chronic inflammation, to name a few.

Did you know that you could eliminate the need for many of these ailments just by changing your diet?

(I’ll wait while you roll your eyes and mutter, “Yeah, right” under your breath……)

Most people do not realize how much impact food has from the inside.  We tend to be very basic when it comes to thoughts of food: eat when hungry, eat what tastes good.  We don’t consider what happens once the food we choose goes in to our bodies.

I won’t overwhelm you with all the boring (and confusing) science stuff.  Let me use a simple analogy.   It’s just like a car. Put low-grade gasoline, oil, anti-freeze, etc. in to your car and it will run okay but perhaps spit and sputter and need more frequent visits to the mechanic for check-ups.  Put quality products in to your car and it will run better, more efficiently and only need routine trips to the mechanic.  Our bodies are similar; the food we put in “drives” our ability to function.  When we put in low-grade foods filled with excessive calories, carbs and unhealthy fats our bodies can’t function optimally and we end up having to take medicines to combat the effects of the food.

I’m not saying to eat a salad and stop taking your prescriptions.  What you can do is take a good look at what you are feeding your body.  Start making some changes and talk to your doctor about monitoring the need for your medications as you make the changes.

If you would like some help making lasting nutrition changes and keeping yourself accountable, ask about CFMNC’s Nutrition Coaching program.

Sharon.e.crook@outlook.com or text or call Sharon at 704-840-5650

Pass the sugar, please

Literally pass it….you don’t want that crap.

We all know that sugar is not good for us.  Many of us consciously avoid foods that we know have a ton of it.  What most of us don’t know is how sneaky sugar is.  It finds its way in to our foods without telling us and leaves us feeling perplexed when we are struggling to meet our nutritional goals.

It’s not too difficult to spot the obviously sugar-packed foods:  cookies, candy bars, candy, cereal, candy….  It’s much more difficult to identify the sneaky sugars.  It requires a little more time spent looking at labels or plugging foods in to a nutrition tracking app.  Not only can sugar hide in seemingly healthy foods, but manufacturers also like to distract us with packaging that boasts “healthy” or “wholesome” when what’s inside is anything but.  Let’s take a look at how sneaky sugar is.

Reese’s Peanut Butter Crème Egg – 17g sugar

Fit & Active Cookie Dough Protein Bar – 18g sugar

Lara Bar (Apple Pie) – 18g sugar

Yoplait Greek Yogurt Parfait (Peach) – 25g sugar

As you can see, the yogurt wins (loses?) and the actual candy bar has less sugar than the labeled “healthy” bars.  What. The. Heck.

The next time you go to grab a snack or get groceries, spend a few extra minutes checking the sugars in what your buying before you throw it in your cart.   Those sneaky little suckers may be sabotaging your goals!

Happy Eating!

Sharon Crook

Better alignment, better results

Exclusive coaching client Robb Stevens is performing “Frankenstein Reverse Lunges”. We’ve assessed Robb has an imbalance when it comes to overall leg strength. This is just one exercise we’re utilizing to bring this up. This movement not only challenges the legs individually but also requires him to keep a very stable mid-line…also an area many folks could use some work on.

To properly address imbalances such as these an Individualized approach is necessary. Through this individualized approach, Robb is able to better align his training program with his specific fitness goals. Do you have a major hole in your fitness game, or have looking for a more individualized approach?? If so, we can help!!

Give us a call to schedule a free consultation for more information about our Exclusive Coaching program where you’ll receive a training program specifically designed for YOU and YOUR fitness goals.


(704) 261-5279

May 1st-7th Training Preview


Monday: Back squat + Straight leg deadlift supersetted w/Strict press 

Tuesday: Weighted pull-ups supersetted w/Bent-over barbell rows + Run/Pull-up conditioning work

Wednesday: Snatch deadlift + 3 Position power snatch + Burpee/Wall ball conditioning work

Thursday: Rest/Recovery/Make-up Day

Friday: Front squats + Squat clean/Pull-up/Run partner workout

Saturday: Power clean/Push press complex + Deadlift/Air squat/HSPU conditioning work

Sunday: CLOSED

Have you seen all the “healthy” snacks that are conveniently packaged for easy on-the-go eating?  They boast low calories or that they are made with “wholesome” ingredients like whole wheat.  Have you really looked at them?  The next time you’re shopping take a good, hard look.  Look at the ingredients.  Can you pronounce all of them?  Is sugar an ingredient?  How many sugars and carbs are in that little fella?  How many packs will you need to actually feel satisfied?  These things are just as full of crap as their maker is for marketing it as “healthy”

It is so important that you keep your guard up when watching commercials, looking at “health food” sections and packaging labels.  You’d be surprised what companies are allowed to call “healthy” on their packaging.  But what about the convenience, you say?  There are plenty of whole food snacks that work great on-the-go.  Try some fruit.  Have a serving of mixed nuts.  What about cut up veggies?  You can even buy tuna in a pouch.  There are other options that are actually healthy that will keep you on track and feeling good.

April 24th-30th Training Preview


Monday: Close-grip bench press/Bent-over barbell rows + Pull-up/Thruster/Run Partner workout 

Tuesday: Hang power cleans + Back squats + Sit-up/Double-under conditioning work

Wednesday: Split Jerks + Run/Push-up conditioning work

Thursday: Rest/Recovery/Make-up Day

Friday: Power snatch + Lunge/Box jump/TTB/Hang power snatch conditioning work

Saturday: Russian KBS/Deadlift/Side Planks + Row/HSPU/Run Conditioning work

Sunday: CLOSED