August Athlete of the month goes to….

Spencer Burns!




Spencer is an under-the-radar kind of guy, but there is no denying it – his work ethic is unparalleled. He comes in, he gets shit done, and he does it with passion. He works on his mobility, he trains hard, he takes coaching ques and grows with them. We are proud to call him an athlete of ours, and we are happy to give him this month’s honor of athlete of the month. Congrats man, you deserve this – keep the good work comin!

How were you introduced to CrossFit?

I used to work with a Firefighter who had me try a CrossFit class a few years back.  I have a background in MMA and the idea of combining different exercise systems for the best results clicked with me. 

Favorite Exercise? 

Strict Handstand Push-Ups

Exercise Nemesis: 

I can’t do a pistol.  I’ve given up on trying.

Favorite cheat foods: 

Alcohol, Frozen Pizzas, and Peanut M&Ms

Proudest CF accomplishment: 

I’ve managed to gain 20 pounds since I started training almost 2 years ago.  I struggled to put on weight in the past.  

If i created a WOD and named it after myself, the workout would be:

3 Rounds for time of:

400m Run

15 Toes-to-bar

10 Strict Ring Dips

5 Strict Handstand Push-ups

Overall 6 month goal:

I want to continue strengthening my posterior chain.  You can’t get better at the big lifts without an ass. 

What i love most about SCCF:

I love that when I look around, I’m surrounded by competitive male and females athletes who are better than me.  It motivates me to push harder than I would if I were working out by myself and it gives me something to strive for.  


Author Abby

Co-Owner of SCCF, RTCF, BCCF & SOF WODs Operations Director & Coach

More posts by Abby


South Charlotte CrossFit
5046 Old Pineville Rd
Suite 190
Charlotte, NC 28217

P: (704) 999-6939