JUNE: Beer & Barbells, Crushing Cancer WOD & more!

What’s going on in June at CFR?

13315791_1007561942672316_5196597267454299523_nJUNE 4 – Unfortunately, we are a little late on posting this
blog and June 4th has already passed. But we are happy to s
ay that CrossFit Rolesville was well represented at the Warrior Dash in Huntersville, North Carolina!


JUNE 13 – CFR is adding a new CrossFit class time..8:30am! It will be on the schedule starting Monday, June 13th. **New ROMWOD class times will be announced soon!!**


Beer & BarbellsJUNE 17 – The ladies have had their night, now it’s time for a bro-sesh. CFR will be hosting it’s first BEER & BARBELLS guys night on Friday, June 17th, from 6:30pm to 8:30pm! Great time to meet others, hangout and bring a friend to show them what CrossFit is all about. RSVP here!


JUNE 26 – Crushing Cancer – Jackson WOD; 11am at CrossFit Wake Forest: a local CrossFit box is hosting a fundraising event to help raise money and show their support to the Donahoe family and their son, Jackson, battling cancer. The workout will be for all ages and fitness levels. Your registration and/or donation of $25+ will include a Crushing Cancer t-shirt and there will be prizes for different age groups! Please register HERE and help a the local CrossFit community crush cancer!13310529_10209994240991794_2043518329312730430_n


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!

MAY: FitAID, Memorial Day Murph, and more!

CFR is getting FITAID!

If you don’t know about FitAID yet, you will now!  FitAID is the premier performance and recovery FITAID-PRCard_OnePage_0316product made specifically for you. With supplements like Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, B Complex, Vitamins C, D, Turmeric, Quercetin, CoQ10 and Green Tea Leaf Extract…FITAID is the most comprehensive and effective pre and post WOD supplement on the market today. On top of that, it’s lightly carbonated, sweetened with raw organic blue agave and stevia, has only 45 calories per can and tastes amazing.  Be sure to try one before and after your next workout at CFR. You are sure to love them as much as we do!

Memorial Day Murph WOD & Cookout

Monday, May 30th at 10am

Murph is a hero WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. It has become a tradition and challenge to complete this workout on Memorial Day for CrossFitters all over.

Murph-Image-800x800 copyWe will be doing Murph at CFR on Monday, May 30th, at 10am. This will be the ONLY class this day. The workout is open to both members and non-members, so please feel free to invite friends, family, and neighbors! They can participate in the workout or just cheer on others. And remember, we can always scale to anyone’s fitness level and/or partner up to complete WOD.

Afterwards, we will have a pot-luck cookout! We’ll provide burgers and brats. If intersted, please bring a side dish to share.
The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

“Let’s challenge the living by honoring the fallen.”

Please RSVP on our Facebook event!

Check out what people are saying about CrossFit Rolesville!


APRIL: Ribbon cutting, WOD & Wine, and more!

April is upon us….as well as massive amounts of pollen. Bear with us on the yellow tinted floor. But we have some exciting events coming up that will take your mind off that dreadful pollen count!

 – First ROMWOD at 10:30am! This is a yoga/mobility class designed for CrossFitters and it’s a great way to increase your range of motion. This will not count against your attendance if you are an active member! Bring yoga mat or towel if you like.

APRIL 4 – Open Gym starts! Open gym sessions allow athletes to come in on their own and workout. This also will not count against attendance for all active members but athletes MUST sign up so we know to be there. A coach will always be present at CFR during open gym but not necessarily coaching. Feel free to message us with any questions

APRIL 6 – CFR RIBBON CUTTING! Little gathering this coming Wednesday at 11:30am with the Rolesville Chamber of Commerce. Free pizza and pasta from Pie Zanos!

winegym2APRIL 22 – LADIES WOD & WINE! 6:30pm to 8:30pm. Mark your calendars, it’s ladies night at CFR! We’ll WOD some then we’ll WINE! Fun time to meet other awesome CFR ladies and even bring a girlfriend to come see what CrossFit is all about! RSVP on Facebook!

APRIL 28 – Business After Hours. 5:30pm – 7:30pm. We’ll have to cancel the two class times it interferes with. Sorry guys! This is a Rolesville Chamber Event but this time we are hosting it. This is the only time we will host it so we figured we’d kind of get it out of the way. BUT again I would like to invite the people who matter..YOU GUYS! So come hang out, have a beer or glass of wine, and meet some of the Rolesville community!

Be sure to mark your calendars and come hang out! And don’t forget to follow us on all of our social media platforms (Facebook, Instagram, Twitter, & Google+) to stay up to date with all CFR events and more!



CrossFit Rolesville Grand Opening

We are extremely excited to (FINALLY!) announce the upcoming grand opening of CrossFit Rolesville! We have been working hard to get things ready and it’s nearly time for us to open our doors. We would like to invite everyone to our Grand Opening – Open House on Saturday, March 5th from 11AM to 5PM! This will be a great time for anyone who is interested to come check out our new equipped space as well as talk to the coaches. We will have a workout at 12PM suitable for all ages and all fitness levels! There will also be tons of delicious refreshments and some fun yard games.

Please extend invites to your family and friends – everyone is welcome! You can RSVP on Facebook by clicking HERE.


Our CrossFit classes will start on Monday, March 7th. You can find our schedule on CFR.FIT. Looking forward to growing our CFR family and being apart of the Rolesville community!