Member of the Month – Evan Roebuck

1.How did you hear about us?

My older brother introduced me to CrossFit and I immediately fell in love with it. But Kieran Veath whom is one of the members at CFFW, kept insisting that I should check out this facility.

 2.What did you do for fitness before starting CrossFit? Why did you stop?

In middle school and part of high school, I did various sports such as football, cross country, track/field, and wrestling which I thoroughly enjoyed the most. After high school, some buddies of mine, we would go exercise throughout the week. But life became busy for us, so we eventually disbanded. I can’t say that I stopped, but I knew that I needed another outlet to continue my fitness, and CrossFit was a good alternative.

 3.How has our gym helped to get you back on track with your fitness?

CFFW has allowed me to see the potential in myself, while realizing what I suck at as well. Overall, the commodity and support from everyone has been a blessing.

4. What was the deciding factor as to why you choose to become a member at our gym instead of another gym in town?

The only other gyms I’ve been to were out of state. I cannot base an opinion since I have not visited any other gyms locally.

5. Was there anything that made you hesitate at first about becoming a member? If so, what was it? And how did we help you overcome them?

The membership prices. Like the age old saying goes, “you get what you pay for”. After a few sessions, I realized that the coaches are not only certified, but they actually care and want to see you improve your well-being. To me, that is priceless and is hard to come by nowadays.

6. What differences have you experienced since starting at our gym?

My endurance has increased significantly. Better mobility in my shoulders, and I do not experience muscle spasms in my back after working on some mobility exercises.


– Strength: Cluster work (intra-set rest) where the intent is for you to work up to a challeging set with or without weight or partner assisted. These are done “superset” style with single arm DB Push Press. Challenge yourself with both movements.

– Metcon: Total body workout today. You should approach this with 75% of your max effort and complete rows in 2-3 sets.


1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s). Rest 90s. – Rest 10s between set of 2. Partner assisted as needed. *All sets should be challenging

1b) Single Arm DB Neutral Grip Push Press: 4 x 5 ea. Rest 90s. – Work up to a challenging weight.



For time:

40-30-20-10-5 Air Squats

25-20-15-10-5 Barbell Rows (95, 65)

5-4-3-2-1 Wall Walks

Achievement:(115, 75) (Strict HSPU in place of Wall Walks)

16:00 Cap


3 Rounds of:

10 Elbows out tricep extensions

15 Banded Face-pull aparts

16 1-Arm KB Squat (8 each)

*Rest as needed between sets

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