So Long Wodify…

We have enjoyed using Wodify but due to high prices, CrossFit Rolesville has decided to switch fitness software programs. Zen Planner will now be the place where you can reserve class times, manage your membership, and log workouts.

All CFR athletes should have received an email with a link to our new member connect website with a temporary password. Once you follow the link you’ll be able to enter in your email address and temporary password. After doing so, you’ll be able to change your password to whatever you’d like. Once you’ve logged in there are two things we would like you to do:

1) Confirm your membership: Click on the “My Profile” option in the primary navigation > at the top of the page, you’ll see the name of your membership and the begin/end dates. Please make sure you have the right membership option, the correct membership dates and rates.

2) Enter in your payment information: Click on the “My Profile” option in the primary navigation > select “Pay My Bills” (you’re not actually going to pay a bill) > at the bottom of the page in blue text select “+Add an account”. From there, enter in your credit card (or ACH) info and click “Save and Continue”.

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After this is complete, you should be all set to reserve classes, record your workouts and see all your history. Zen Planner has an app that you can download for iPhones and Androids that makes it a little easier to reserve spots but you can also go to and click on the class time under calendar. If there are any questions on usage please just reach out to Coach Megan at!

Memorial Day Murph – My First CrossFit Workout

“Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, “Thank you.” Murphy was killed in Afghanistan on June 28 of 2005 and awarded the Congressional Medal of Honor.”

This is what I was told right before my first CrossFit workout. Yep, you heard right…Murph was my first workout. For those of you that may not know what I’m talking about, “Murph” is one of CrossFit’s most iconic workouts. It has become a tradition all over the nation on Memorial Day to challenge and complete this workout to honor Lt. Michael Murphy and all of the service men and women who have given the ultimate sacrifice. And as you can imagine, after hearing the selfless act of this particular hero, it was not something to be taken lightly.

So to take you back to when I was deployed in Manama, Bahrain; I had already been there for a few months and started to venture to the gym. I began lifting weights for the first time in my life. Doing the basic routine, you know, the “curls for the girls” and always skipping leg days. Right outside my barracks there would always be this group of people doing CrossFit. At the time, I had no clue what they were doing but I was immediately impressed. These dudes were completing insane workouts right out in the 120 degree weather! And absolutely loving it! So, my interest peaked and I had to check it out. All of my friends were completely opposed and sternly said, “Hell no” when I invited them along. Even with the discouragement of my friends, I was still drawn to these intense workouts and the dedicated group of people. So I approached my Executive Officer Captain Lewis who was in charge of the group. Without hesitation, he invited me to the next class. I was pretty excited to get an invite until he proceeded to tell me to bring my flack jacket. That excitement quickly turned into a wave of nervous apprehension.

935479_602019179823318_397568132_nThat next class happen to fall on Memorial Day. I had no idea what I was in for. I showed up early and saw a white board with “1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run” written on it. Immediately, panic took over and I started to look for an exit. Before I could escape, Captain Lewis had spotted me and started to walk over. There was no turning back now. He put us through a warmup, explained the workout, and the reason behind honoring Lt. Michael Murphy. Everyone around was getting amped up and motivated. But I could only think about the 108 degree blazing heat and the predicament I’ve gotten myself in. Before I knew it, I heard the Captain yell “3, 2, 1, GO!” and we all started the 1 mile run wearing our Marine Corps flack jackets. Midway through the workout I was dying and questioning if I was even going to finish. Then I caught myself and put a stop to the crushing thoughts running through my head.  I realized this workout and this pain was much bigger than me. I told myself to suck it up, stop feeling sorry for myself, and go to work. A long and grueling 58 minutes later, I finished Murph and was completely wrecked. Breathing harder than I ever thought was possible, but at the same time overwhelmed with a sense of pride and accomplishment. It was hard and very challenging to say the least. However this workout taught me more about grit and tenacity than anything I’ve ever done. Right then and there, CrossFit became apart of my life.

So as we go into this year’s Murph, just keep in mind that this workout is more than just a way to physically challenge CrossFitters. As you start that 1 mile run, remember it’s a way to honor a hero for his selfless leadership and courageous actions. When you are half way through and things are getting tough, remember it’s a way to pay tribute to a man’s extraordinary devotion to duty. And when you are starting to doubt your strength, remember it’s a way to commemorate every soldier who has given it all for our freedoms. So let’s make sure we give it our all this Memorial Day.

Written by Thomas McArn

Murph-Image-800x800 copy WHEN: Monday, May 30, 2016 at 10am

WHERE: CrossFit Rolesville, 6440 Rogers Rd. Rolesville NC, 27571

WHO: Both members and non-members can participate or even just come to cheer on others

WHAT: Hero WOD Murph & cookout!

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 

DO NOT BE DISCOURAGED if you can’t do the entire workout. Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each year.

Beginners or non-members of unconfirmed experience level will be scaled or partnered accordingly by coaches.

A cookout will follow the workout. CrossFit Rolesville will provide burgers, brats, and beverages. If able, please bring a side to share!

Please RSVP on our Facebook event!

6 Reasons Why Kids Should Do CrossFit

As a parent, it can be stressful trying to choose activities to enroll your kids in. Dance, martial arts, sports? And on top of school and friends, kids have a lot going on these days. So why choose CrossFit? 

13096251_985271568234687_5536629870433980197_n1. Builds Confidence
During class, they will be able to feel accomplished when they see marked improvements in skills, lifts,
speed. Also, the positive feedback from coaches will help bolster their self-esteem.

2. Better School Performance

Multiple studies have shown that exercise can be beneficial for school age children and help with their cognitive skills, academic behavior, and academic achievement. Check out this article for more info!

3. Camaraderie 
The culture of CrossFit definitely extends to the kids. The concept of cheering for the last person, urging your peers to push themselves, and teamwork is a great thing that CrossFit will teach them. This also helps them bond with other kids in the class and create friendships.

4. Physical Benefits
CrossFit is great for kids because of the wide variety of disciplines it involves, from weightlifting to cardio to gymnastics. The mechanics learned in CrossFit can greatly improve vestibular development as well as kinesthetic awareness. Plus, it will help them excel in other sports and activities!

5. Character Lessons Are Learned32873-1
Not only will they learn discipline and respect, but also perseverance. Learning to work through workouts without giving up has many benefits for kids outside of the gym and this process can help teach them a healthy way to approach obstacles in life.

6. Teaching a Healthy Lifestyle
One of the main reasons I started working with children is because it was important to me to instill the value of fitness at an early age. It is also important to make sure kids find fitness fun – if children grow up associating working out with being something enjoyable and clearly seeing the benefits to their bodies and health, then they are more likely to keep fitness as a priority throughout their lives.

As you can see, the benefits of a program like CrossFit Rolesville’s KIDFIT program can be long lasting for children, both physically and mentally. Our program will be simple and fun! Your child will learn the basics of body control and safe exercise and they will be excited about fitness. Our kids program is perfect for all kids, regardless of ability level or athletic experience.

The CFR KIDFIT program will start May 2nd and will continue on Mondays and Wednesdays at 5:30pm. This program will be for kids ages 6 to 12. If interested, email Coach Megan, head of the kids program, at to reserve a spot for your kid or find out more info! Limited space is available.


The Struggles

Like any tough workout, there will always be some kind of struggle in trying to reach a goal. Sometimes they are easy to overcome and other times they take a little more perseverance. But in the end the achievement of reaching that goal is what makes all these struggles worth hurdling.

Cbcn4YZUUAA0a6x.jpg-largeOpening a CrossFit box is somewhat like completing a long, grueling WOD (workout of the day). It looks fun. You get super stoked about the idea of accomplishing this crazy workout. And you keep telling yourself over and over, “you got this”. You plan ways to most efficiently get each rep in and strategize how to beat the clock. Suspense builds up as the timer counts down. Then it’s go time. Things seem to be going well. You feel pretty good as you are flying through the reps. You may even have a slight grin on your face. But then all of a sudden, the struggles come. You start breathing a little harder and your heart starts thumping a little louder. Blood is coursing through your body now trying to deliver oxygen as fast as it can to your muscles to keep you moving. Things start to seem a little doubtful and your body starts telling you things you don’t want to hear. You glance at the clock and a wave of disbelief comes over you. “How will I ever finish this workout?” Then all of sudden you hear your friends and family cheering you on. You snap out of that doubtful mindset and stop listening to those fears. You get that butt-kicking game face on and you push through those last reps. “TIME!” You’re done. You completed the WOD. And you’re still alive.


You may lay there on your back in a pool of sweat, trying to catch your breath. You may be sore or have a couple of battle wounds. You may even walk around for the next couple of minutes in disbelief that you actually finished the workout. But you did. And now you have a sense of pride. You’ve bettered yourself, you’ve become a stronger person. Both physically and mentally. And eventually you forget all of that pain due to the pure intoxication of success and acheivement.

This is yet another awesome reason why I love CrossFit and what it can teach us in every day life. My brother and I have been facing some pretty unforeseen struggles while trying to open this gym. They have made us angry and frustrated. They’ve complicated many things. And they’ve screwed up our timeline. But we know the athletes (both present and future), as well as friends and family are cheering for us to succeed. We’ve learned to block out those doubts and we know the end goal is what will make overcoming these daunting struggles all worth it.

So if you’re reading this, don’t fret. We are jumping through hurdles left and right and still working hard to make sure CFR opens soon. All that we ask is that you keep cheering us on! That’s what CrossFit is all about, showing your support for others. Tell family, friends, and co-workers about CrossFit Rolesville. Follow us on Facebook, Instagram, and Twitter! We know with your support, these struggles will be all the more worth it.