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"Look at the situation they got me facin', I can't live a normal life, I was raised by the street.  So I gotta be down with the hood team..."  -Coolio



CrossFit Level 1 Trainer

USA Weightlifting Level 2

Barbarian Level 3/3


Laura was seriously into bro-sessions before she tried her first CrossFit workout in 2011. After a small stint in the Impossible Mission Force under deep cover, she found her love for CrossFit again in 2017. After moving to Southern Pines, she discovered baby Luke was on the way. Wanting to train through pregnancy, Laura did some research and found MotherHood at SPCF. She realized a new passion for helping other moms who also love fitness. Now top knots, inappropriate gym shirts, and coaching moms who do epic things are some of the best moments of my week.

We place a high priority on our coaches!  We have a coaches development meeting monthly to discuss coaching techniques and tips on how to improve.  Our on ramp process provides screening and mentorship to new coaches to ensure the quality of our coaching staff.  We look for prospective coaches who are Humble, Hungry and People smart.



CrossFit Level 3 Trainer
CF Gymnastics

CF Weightlifting
CF Kids
CF Adaptive Training

Healthy Steps Nutrition Certified

After a lifetime of running and biking, resulting in a knee injury, Emily decided to try CrossFit. She has the endurance of the Energizer Bunny mixed with Speedy Gonzalez.  This motor allows her to finish her workouts and have plenty of time to cheer on other athletes.  While most of us are laid out in the recovery position, Emily is the ultimate motivator.  What she loves about CrossFit is how effective the workouts are, the opportunity to learn new skills, and the friendships she has formed at the gym.  Emily is not just a great athlete, she is also a Doctor of Physical Therapy and is passionate about helping others move well. She is knowledgeable on proper body mechanics, purposeful warm-ups and cool downs, injury prevention, accessory work, scaling and adaptation.  Is there anything she can’t do? We so are excited and grateful to have her on our coaching staff.  Emily hopes to foster a positive attitude with her encouragement and to be an ambassador of SPCF and our sport.



CrossFit Level 2 Trainer

CF Kids

Brandon, better known within the gym by his alter ego, B Shell, began CrossFit in 2012 as a way to get in shape for his career in physical education.  His first career as an announcer in seedy establishments is not appropriate for discussion here, but you can guess what it was after taking one of his classes.  He loves the mental and physical challenges shared within a community of like minded individuals and embodies the key areas of fitness: strength, conditioning, mobility, gymnastics and nutrition.  You’ll know he’s in the gym from the sound of his booming voice; which is only matched by the size of the plates on his bar during workouts.


CrossFit Level 1 Trainer

Presicion Nutrition

Has a better Fran time than you…


To help fill the competitive void after college track, Chelsea found CrossFit in 2016. She got involved competitively and now her milkshake brings all the boys to the yard. She led her 2018 Games team to Regionals. Damn right she’s better than yours. She has competed in many competitions since then including finishing 1st in Maryland overall as an athlete in The Open in 2019. What the guys go crazy for, they lose their minds, the way she winds. Chelsea loves to coach athletes and prepare them for upcoming competitions. Warm it up, la la la, the boys are waiting. She enjoys seeing athletes master new movements they once thought impossible. And they’re like, it’s better than yours. Chelsea believes that understanding why we show up every day and knowing what our ultimate goal is leads to the ultimate success. Just know thieves get caught, watch if you're smart. She wants to bring her fire to SPCF and help athletes achieve specific goals and believe in themselves on a different level… la la la la la the boys are waiting.




CrossFit  Level 1 Trainer

Healthy Steps Nutrition Certified

Matt loves the mental and physical challenge that CrossFit provides.  Matt has been doing CrossFit since 2012 and he may be a little sadistic.  He says the more brutal the workout, the more he enjoy it.  Matt has started a petition to add an RxEVIL button in Wodify.  This would require athletes to do the workout twice, thrice if it’s less than 20 minutes.  He excels in running and gymnastics but don’t sleep on Matt, this guy is strong.  We think he may be part superhero based on his numbers. He strives to help everyone move just a little bit better in every class and to encourage them to go out and be better people every day.



CrossFit Level 2 Trainer

USA Weightlifting Level 2

After years of battling his nemesis, B Shell on the whiteboard, we are seeing a kindler, gentler version of Shawn.  He now focuses his powers of evil on making the gym a safe haven for tormented souls. He believes there is no other fitness regime that pushes athletes continually and helps to expel their demons than CrossFit. Shawn is the gatekeeper of the gym.  He routinely brings athletes to the translucent door, but they must decide to break through and become the athletes they are destined to be.



CrossFit Level 1 Trainer

CF Gymnastics
CF Weightlifting
CF Mobility

Carey’s skill in the gym is only matched by the myriad of arm attachments he has in his bag.  He’s like a life size Swiss Army knife.  After sustaining serious injuries in Afghanistan; which resulted in the loss of his right hand, he became an adaptive athlete. He is the 2016 Working Wounded Games Upper Limb Division Champion and has earned several CrossFit certifications since joining adaptive athletics.  Don’t be alarmed if you find various prosthetics throughout the gym, Carey has an attachment for everything and uses them to demonstrate his phenomenal physical abilities.  He will crush your hopes and dreams, while inspiring you to push beyond what you think is possible cause he does it all with one arm.



CrossFit Level 2 Trainer

CF Kids

Healthy Steps Nutrition Certified

After growing tired of the Rap scene, Sarah started CrossFit in 2012 as a way to fill that void.  She excelled as a CrossFit endurance athlete and fell in love with the sport.  She enjoys the community she found in CrossFit and the daily challenge it provides.  She and her old school gangsta homie  purchased SPCF in 2016, where they strive to provide an environment of encouragement and support for athletes of all ability levels.  From the staff they have assembled, the top notch facility, and the social aspect; it’s no wonder SPCF is the joint. Not wanting to stray far from her roots, she has a strict music policy.  You’ll hear her mutter, “but first, gangsta rap.”




CrossFit Level 1 Trainer

AMRAP Mechanical Bull record holder


Jeana grew up on a ranch. Every summer she was challenged to lift hay bales half her body weight, chase cows up mountains and stack cords of wood. It was functional fitness at its best! Jeana believes that CrossFit trains the mind and body to be prepared for any event life throws your way. Even if it is two-ton Bessy the cow chasing you. She has a passion and drive to succeed and wants to encourage and teach others how to chase cows (or dreams). Jeana believes it takes heart and passion to be good at anything. She wants to help others find drive, heart, passion and success with their physical fitness in CrossFit.


CrossFit Level 1 Trainer

CF Gymnastics

Winner "Best Surprised Expression" 2017


Jon became an avid CrossFitter in 2015 after he realized

the Army PT program wasn’t enough to keep him both thin AND sexy. CrossFit presents him with a new set of challenges every day, like not finding most workouts difficult enough or finding the right trucker hat to go with his shirt. He became a coach in 2017 and enjoys seeing people progress and accomplish new things. What is his driving force to continue CrossFit? Jon has a two-year-old and doesn’t want to become that old guy who can’t defeat his child in mortal combat.



CrossFit Level 2 Trainer


Coach Richie specializes in sustained eye contact, voice escalation of force, and mustache cultivation.  


He’s got power, poison, pain, and joy inside every 5AM.

He’s got hustle though, ambition, and flow within every attempt to catch Ray, Seth, and Jon. 


He just wins again, then wins again like Wimbledon, he serves. Yeah, that's him again, the sound that engine in is like a bird.  Every 5am you see fireworks and Corvette tire skrrt the boulevard. He knows how you work, and knows just who you are...someone who wants to be good at exercising too.




CrossFit Level 1 Trainer

CrossFit Gymnastics 

CrossFit Adaptive 


Coach Red converted to CrossFit in 2016 while searching high and low for comfortable gym wear in Kuwait. It was there he realized his true mission in life, to spread the message across America about our silky savior, the booty short. While his favorite pairs shorties may be rocking the Lone Star, that is not a Texas accent. Coach Red is actually founder and CEO of the Australian Monotremes & Motorbikes Organization (AMMO), and joined our team as part of an athleisure exchange program. For sure, we made out with this deal. It’s probably the best trade deal in all of history; it was HUGE, actually, as measured by both the imperial and metric systems. Facts. 




CrossFit Level 2 Trainer

Precision Nutrition Level 1


Coach Tyler is our in-house recovery specialist and semi-professional herder of cats. While mere mortals may be still deep in the sh!t, you will find Tyler not only finished with his workout but fully recovered, with zero signs of Fran-lung, just casually chatting up the incoming class about that time he best-friended the GOAT. If you don’t acknowledge the lactate threshold, does it even exist? Tyler thinks not. So it’s not hard to see why he always leaves the gym feeling gansta AF. He will acknowledge that not every training day is a good day, and he actually enjoys the ups & downs of fitness - particularly squat day. Tyler brings a wealth of knowledge and experience to our SPCF crew, and his amazing capabilities in cat herding come in handy when managing the Taco Tuesday crew. Also, a little birdie told me his golf game is pretty dope, too.


CrossFit Level 2 Trainer
CF Kids

CF Gymnastics
Military Athlete Certified Coach
Strength Specific Seminar Silver Level

Healthy Steps Nutrition Certified

In her early years, Heather wouldn’t even think about doing a single pull-up - endurance running was her thang.  In 2010, Heather did her first wod, followed closely by cleans, snatches, heavy squats, and everything else CrossFit had to offer.  She fell in love with functional fitness and started eating clean.  She practiced the nine foundational movements at night after everyone in her house went to sleep.  She is flawless in her execution and the enforcer of standards in the gym. CrossFit changed Heather’s life, and has taken her fitness to an all-new level that she never thought was possible.  Heather loves to inspire new CrossFitters to become stronger and to help them find innovative ways to stay fit.  She can empathize with those who never dreamed they would touch a pull-up bar or barbell, and excels at bringing newcomers onboard from backgrounds of all types, enforcing movement standards along the way.



CrossFit Level 1 Trainer


Coach Chad decided to get his CF L1 to give back to the SPCF community. A true competitor, he’s an expert hand-to-hand combatant and master martial artist, and a grower of mean beards. His Human/Spartoi hybrid physiology grants him enhanced strength, durability, and longevity - the Chad-bod is the new dad-bod. So, forgettabout the bow flex, Chad is here to help us commit to some dumbbells. It’s showtime, A-holes!


Any similarity with Star-Lord’s Wikipedia is purely coincidental. Also, has anyone ever actually seen Chad and Star-Lord in the same room at the same time?

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