A Supportive Gym for Every Fitness Journey
At CrossFit MNC, we believe in building strength, confidence, and community. For over 13 years, we’ve helped busy adults take control of their health with expert coaching, supportive programming, and a welcoming atmosphere. Our mission is simple: to empower people of all fitness levels to move better, feel stronger, and live healthier lives. Members love us because we provide a personalized approach—whether you’re new to fitness or an experienced athlete, we meet you where you are and help you progress safely.
Guiding You Every Step of the Way to a Stronger You
Greg Crook
From a high school weightlifting enthusiast to a decade-long powerlifter, my journey has been fueled by passion and determination. It all began in 10th grade when I discovered my love for lifting weights through a newfound weightlifting class.
Fast forward to Aug 2001, a pivotal moment when I attended a local Bench Press competition as a spectator. Little did I know that just three months later, in November, I would be competing in my first Bench Press competition and securing a second place finish. That marked the start of my competitive powerlifting career in Squat, Bench Press, and Deadlift events for over a decade. Throughout my journey, I’ve achieved memorable milestones, including clinching victory in the 181lb division at the prestigious APF Senior Nationals in Las Vegas back in 2006. Additionally, I etched my name in the All Time Top 50 Equipped Squats for the 198lb weight class with a 821lb squat. Setting various North Carolina state records in Bench Press, Deadlift, and Total further solidified my position locally as a legitimate competitor. Beyond the thrill of competition, I found a passion for learning and experimenting with innovative training techniques. My training partners became willing participants in my quest for knowledge, and little did I know that I was unknowingly coaching them, nurturing their potential to improve. Today, I’ve embraced CrossFit as my path, and my dedication to empowering others remains unwavering. If you’re ready to join me on this journey, I will go above and beyond to support you in achieving your goals. Together, we’ll unlock your true potential and make your dreams a reality. During my life’s journey, I faced a relentless struggle with weight from my very childhood. Battling the challenges of being overweight has been an ongoing fight, one that I continue to face each day with unwavering determination. A defining moment came in my twenties when I found myself relying on blood pressure medication. It was then that I made a life-altering decision-to embrace change and reclaim control of my health. A journey began as I shed 60lbs, a feat that I proudly maintained for a significant stretch of time. Like all of us, I faced my share of ups and downs, but I never lost sight of my unwavering commitment to transform myself. Today, I lead from the front, exemplifying the lifestyle that my wife and I share with our clients. Through this path, I have not only conquered my personal battles but also discovered the profound joy of empowering others on their own journeys. My greatest passion lies in guiding and empowering individuals who have taken the brave step towards positive change in their lives. When they reach out for help and are eager to put in the effort, I’m there to provide the guidance they need to thrive. Witnessing the moment they discover the greatness within themselves is what gets me out of bed in the morning and makes coaching immensely rewarding.
Sharon Crook
We are all changing all the time, sometimes the change comes fast and sometimes gradually. While life has been full of lessons for me, I've experienced the most significant personal changes over the last 10 years or so.
Two of the most important foundations of my change came from honesty and willingness. Regularly practicing those two things inside my own little head helped me be less afraid, stop comparing myself to others, reduce negative self-talk and love myself wholly. I became more and more willing to be vulnerable and courageous, to make mistakes and learn from them, to try new things and suck at them. I had some help along the way with friends that had experience with this and offered me suggestions and affirmations. Now I like to help pay that forward to others. I don’t know that I can pinpoint a single turning point. I’ve had a few pretty big ones that each served a specific purpose in the direction of my life. One constant battle that I fought ever since I can remember (as early as middle school) was fear. I didn’t usually come across as fearful or timid, but inside the depths of my hampster wheel mind, I was afraid of everything: failure, disappointing others, not being good enough, being laughed at, not meeting expectations, not being accepted, and on and on. As I grew into adulthood, I passed up opportunities because I was crippled by fear. I had no boundaries at my jobs because I wanted to please my bosses and take on any and all the work they’d put in front of me. I was miserable inside. When I learned to be honest about this and then willing to start taking some actions to change what made me miserable, my life changed. Don’t get me wrong, fear did not disappear. I still loosen up boundaries when I shouldn’t or question myself when I agree to try something new. But I do it way less and I usually recognize it and squash it before it’s too late. I want others to live a freer, happier life whether it’s from finding a community that supports their fitness no matter where they are starting or learning how to take care of the self through nutrition and well-being practices. My absolute most favorite aspect of coaching is when I see a person realize what they are capable of and get excited about it. It doesn’t matter if it’s picking up 50 pounds for the first time or doing meal prep for the first time. It’s so exciting to see someone light up!
Courtney Smith
I was born & raised in Fayetteville, North Carolina. Throughout middle & high school I played both competitive softball & volleyball - I have always been an athlete at heart.
Once I began my undergraduate degree at Wingte University I no longer played sports, but I needed some kind of competitive outlet. I stumbled upon CrossFit my sophomore year of undergrad and was immediately hooked. I decided to take my CrossFit level 1 Certification in 2017 to both help me gain a deeper understanding of human performance and to allow me to start coaching at CrossFit MNC. I have thoroughly enjoyed coaching the past few years! My absolute favorite thing in the world is witnessing an athlete accomplish something they never thought possible. My absolute favorite thing in the world is witnessing an athlete accomplish something they never thought possible. I love helping & encouraging women to get strong as possible!
Heather Stegall
Having experienced my own journey through weight loss, nutrition and fitness, I am passionate about helping others do the same. I love to cook and explore new recipes. Helping others discover their best self through new, healthy habits is what I do best!
Andrea Fox
A little about myself. When I first started my fitness journey I did not know anything about CrossFit. I had no idea what it even was. My brother had me train to do a 10k with him. So I did on the way back home he showed me a video of Crossfit.
It is called “What is Crossfit.” I watched the video and laughed at my brother. I told him I could never do anything like that. So he told me if you train you can do that. He took me to the gym showed me the basics. I do mean the basics. He showed me push ups, wall sits, situps and a couple of things on the machine. I did just what he said to do. Did a tough mudder. Then a couple more mud runs. I finally had enough courage to walk into the CrossFit gym. I walked in and then just walked right back out. I just did not Have enough self esteem so I left. I then train for a power lifting competition. Did that won 😳 . Then decide to walk back in again and seriously try it out. I did just that now this is a part of my family. I have had the opportunity to do competitions. Some I have made podium and some not. I absolutely love CrossFit it helps me to see how strong of a individual I am. I love Coaching Crossfit because you get to see the changes in the athletes. Plus there is always something you can learn being around so many amazing people. My turning point in my life was when I went through my divorce. I did not realize I did not love myself. That is around the time I did my first 10K. Going through my divorce I was suicidal. I did not what to do with my life or what I was going to do. I had a career two amazing kids. I decided to end my marriage of 7 years due to issues that occurred. So I was already in the gym training for my first mud run. I just kelp going. It took a long time but I learned to love myself. I learned that I can do anything I put my mind to do. I just have to work for it. I am not a natural athlete I work for every PR I get. ☺️ My passion for Coach is seeing the improvement in the athletes. You see them develop as a athlete.
Gary Courtney
My weight loss journey started about 2008. Started my CrossFit path in 2013 at CrossFit MNC. Continued to build strength and skills until 2018 when I got my Level 1 certification and helped coach and run a gym.
Came back full time to MNC after that. Love coaching and setting others up for success As a truck driver, a person can easily lapse into bad habits. I fell into eating garbage, smoking, and drinking large amounts of soda. Then I decided that I needed to straighten up my life and get on a healthier path so I could be around for my son for a long time. I started eating right and lifting weights. But it didn’t challenge me in the ways I wanted to be challenged. Everyday I make choices that I know will impact my tomorrow. I am constantly trying to be better than yesterday. Doesn’t mean always getting a PR or eating 100% clean, but it does mean keeping onto those habits that got me here. My passion for coaching comes for my want to give back the same motivation I was given. I love seeing people do things that they have never done before. Or helping to improve a person’s form so they can lift more, safely. Seeing someone progress to where they weren’t yesterday is extremely fulfilling to me.
Patrick Zeiher
Staying active and being an athlete is something that started from day 1 for me. I started Isshin-Ryu martial arts at the age of 4, eventually going on to earn my black belt 10 years later, and I consistently played some type of sport year round as a kid.
My sports were primarily basketball and soccer, but I take great pride in my ability to be “decent” at almost any sport you can throw at me. It’s one of my favorite things – anywhere, anytime, name a sport and I’ll figure it out (just don’t ask me to dance). CrossFit marched into my life in 2014 when I got bored of the typical globo gym bodybuilding programs and after getting my butt kicked on the first day, I was hooked. I’ve always had a competitive spirit, and a short attention span, so CrossFit was the perfect fit for me. For those reasons, I quickly dove in head first and became a Coach, CF-L1 certified in 2014. Having owned a CrossFit gym in Indian Trail, I truly enjoy helping people accomplish their goals. The look on someones face when they accomplish something that seemed unattainable gives me the greatest satisfaction you can imagine. I appreciate people that are willing to work hard for their health, whether that’s just for longevity of life, being able to play with your grandkids, or to be a competitor. Once upon a time, I was over 50 pounds lighter than I am today and I absolutely hated my body. I could run like the wind and for hours on end, but at the end of the day, I wasn’t proud of how I looked in the mirror. While you might think that CrossFit turned me around by adding some muscle to my frame, it’s interesting that what CrossFit actually did was distract me from negative thoughts and provide me with incremental goals to focus on. I never set out to do CrossFit because I thought it would make me jacked. I started, and stuck with, CrossFit because there’s always something to work on. Nothing gets me more excited than working with an athlete that is willing to LEARN. Being coachable is such an overlooked capability in today’s world, so I am very appreciative of people that go out of their way to learn new things. Understanding someone’s goals and helping drive them toward it is what keeps me coming back as a Coach.
Erika Niland
I have always enjoyed being active and playing sports. For most of my childhood, I was surrounded by older male cousins who excelled in sports, particularly wrestling, football, and hockey.
Being the only girl in my family, I spent most of my time playing sports trying to always out-compete the boys, whether it was deck hockey, baseball, football, or simply being placed into a wrestling hold by one of them. That led to my competitive nature and my love for both slow-pitch and fast-pitch softball, which I played on several travel teams, the high school varsity team, and for a short stint in college. I hope to share my passion for health, wellness, and fitness with others, but especially my son. I dealt with a busy work-school schedule while I was enrolled in graduate school, which led to not prioritizing my health and wellness. It was then that I gained a great deal of weight, and I was not in the best of health as a twenty-something. That is when I knew I needed to prioritize my health by exercising and focusing on my nutrition. With help from a supportive network, I lost over 100lbs, and I competed in many 5k and 10k. Running was fun, but I knew I needed something to help keep my interest. My friend and I were training for a half marathon when we both found CrossFit, and I never looked back. Ironically, I never ran that half-marathon, but figuratively, CrossFit is my continued marathon by having trained at a CrossFit gym for over 13 years. CrossFit and my community have helped me focus on my health and wellness, and I have been able to find new passions in exploring different sports or activities, like hiking, mountain biking, soccer, and even running, again. CrossFit also opened my eyes to the world of Power Lifting\ and Strongman/woman events. Never did I ever think on my health journey that I would have been able to lift the weight that I have or flip a tractor tire for fun! I have always struggled with nutrition and my weight. It was when I stopped prioritizing my health and wellness over when life became busy that I felt the worst, but also my health was the worst it had ever been. Having the tools to help me adjust to life’s challenges, I now realize that using the 80/20 for nutrition helps mentally so that I am not setting myself up to fail again. Life is never perfect, but I always strive to make incremental changes that will add up. I am a teacher by trade, and I have always loved sharing my passion for sports, health, and wellness. I find it extremely rewarding to teach someone about a specific topic and see how they can use it in their everyday life. Sharing these tools of health with others can only benefit our community.
Dharna Macedo
I've been a member of CFMNC since 2012 and have been lucky enough to see our community evolve throughout these years. When I started I had no idea what weightlifting was.
I found a Groupon and thought, “Why not?” I never thought I would still be so invested in it so many years later. I was the girl who stuck to treadmills and ellipticals before Crossfit, but this sport has pushed me physically and mentally, and I’ve accomplished more than I could have ever imagined. I wasn’t an athletic kid growing up but as an adult, I find so much happiness inside of our gym. I’ve competed in the Goddess Games, Festivus, and RX Madness, completed a few Spartan races, and finally was able to complete Murph with a weight vest in 2024. My turning point was when I finally realized that being insecure and being my own worst critic about what my body looked like wasn’t actually benefiting me. I wanted to feel better and get stronger, and I was tired of always comparing myself to other women, especially what we see online. Throughout my CrossFit journey, I’ve gained so much confidence because I’m constantly pushing myself and being motivated by coaches and other athletes. I’ve accomplished goals I never would have dreamed of; muscle ups, Murph, weighted Murph, and a half marathon… the strength I’ve gained inside our gym has served me outside of the gym. I feel so much better about who I am and it’s given me the strength to know that I’m capable of things that are hard. I’m a teacher for my day job and I think a lot of that transfers over. I want to help people be better versions of themselves, I want to motivate them to work a little harder, and to achieve things they didn’t know they were capable of. I’m passionate about showing people that even if we aren’t the stereotype of an athlete, we are all able to accomplish things we may think are impossible, and with motivation from others, we can all do difficult things.
Premium Equipment to Power Your Fitness Journey
At CrossFit MNC, we take pride in offering high-quality equipment to support a wide range of training needs. Our gym is outfitted with 12 rowers, 12 bikes, 2 ski ergs, and 2 GHD machines, plus 54 feet of rig space with 12 squat stations for strength training. From Olympic lifting platforms to kettlebells and barbells, we ensure that members have access to everything needed for a well-rounded CrossFit experience. Our functional fitness tools, including dumbbells, medicine balls, and conditioning equipment, help members build strength, endurance, and power in every workout.
A Spacious, Well-Equipped Facility for Every Athlete
Our 5,000-square-foot facility is designed for functional fitness, strength training, and expert coaching. The gym features an open training space, a dedicated area for personal training, and an office space where our in-house physical therapist operates. We provide ample room for movement, top-tier equipment, and a supportive atmosphere where athletes of all levels can train safely and effectively. We also offer locker storage, a welcoming lounge area, and everything you need to maximize your workout experience.
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