Every month we like to spotlight a CrossFit Rolesville member that demonstrates an athlete mindset and overall will to do their very best. For the month of October, we have chosen Ronald Norton! Ron joined the CFR community about a year ago and we have seen nothing but improvements.He continues to focus on form and technique; and as coaches we can’t praise that enough. Ron is consistently at the 5:30am class and will always cheer on other athletes. He is an incredibly awesome athlete and friend. We couldn’t be happier to have him apart of our CFR family! 


Occupation:Pharmaceutical Sales

Proudest accomplishment at CrossFit Rolesville? 

Every time I complete the workout for the day is an accomplishment, but there is no one accomplishment that sticks out more then another.  However, the day I complete a muscleups without assistance in a WOD, that will be a huge accomplishment.


How did you find CFR? Why do you train? 

I believe I saw an advertisement in some random coupon booklet that you normally throw away withoutlooking.  For some reason I looked through it and noticed CFR had “7 FREE DAYS” and did not require you to take some “Crossfit 101” class for $100.  Plus, when I decided to start crossfit, Rodges Road bridge was closed and CFR was the only logical place to go.  It was the best decision I could have made, because I have tried the other gyms in the area and CFR is the best by far.

I train for fitness.  I’ve always enjoyed lifting weights (however, I’ve never done Olympic lifting).  As I got older with kids, I would try to run just to burn calories, however in the winter months I would always gain a few pounds.  Over the years the clothing companies started to make the same waist size pants a little smaller, or my waist may have gotten a little larger.  It was time to do something different, so I started crossfit.


What is your favorite moment so far at CFR?  

The CrossFit Games and Friday Night Lights.  Seeing the athletes being pushed to their limits and the community cheering and motivating them was inspiring.


What is your daily motivation to workout? 

To be better today, than I was yesterday.  I get motivated when the workout is posted the night before.  I try to visualize how I would like to accomplish the workout.  Then, I’m motivated to see my teammates at the gym at 5:30am so we can laugh, have fun and get our butts kicked by the workout.  I get motivated and excited right before the WOD, because of the competition with myself, the group I’m working out with and everyone else that sees my score for the rest of the day.  Then, I’m motivated to see the board posted at the end of the day. I can see how well I did for the day and think about how I could do it better next time.  Then, the workout is posted for the next day and the process starts all over.


Favorite and least favorite movements? 

I like to think of them as movements that I can gain time or lose time in my WODs. I do OK with Wall Balls, HSPU & Double Unders, but am slow with burpees, box jumps & gymnastic movements.  I do enjoy lifting, but still need a lot of work on Olympic lifting movements.


What’s one thing you would tell to a new CrossFitter?  

Listen to your coach (Thomas and Megan are Awesome) It’s OK to scale, take your time and focus on form.  You will be sore, but keep coming.  Before you know it, Crossfit will just be a part of your daily routine.  Then you will start to Rx workouts and improve your time and scores


One song that gets you amped up during a WOD?  

I don’t really hear the music while I’m in the middle of a WOD, but from time to time some Classic HIP HOP or ROCK comes on and I find myself enjoying it, just about the time Thomas skips the song.


Tell us something about yourself that we don’t already know.  

I was an EMT in college.