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Your core is the foundation for every movement you make. Today’s Free Fitness Friday workout is all about building that foundation.
🏋️♀️ Warm-Up (2 Rounds) 20 sec Plank + 10 Glute Bridges
🔥 Workout (EMOM 12 min)
1️⃣ 20 Russian Twists 2️⃣ 15 Leg Raises 3️⃣ 30 sec Plank Hold → Repeat 4 Rounds
💭 Tip: A strong core means stability, confidence & control — in and out of the gym.
👟 CTA: Learn how to move with power and purpose — book your free No-Sweat Intro today.
COACH
Coach Matt has been doing CrossFit-style workouts on his own for years, but officially joined the 611 community after moving to NC in 2023. His passion for fitness and helping others led him to earn his CrossFit L1 in 2024 and step into a coaching role.
He loves CrossFit because it’s truly for everyone regardless of where you’re starting from, there’s always room to grow. Coaching allows him to help others push past their limits, accomplish their goals, and become stronger both physically and mentally. It’s also helped him grow as an athlete and a person.
Outside of the gym, Matt and his wife enjoy being actively involved in the 611 community and connecting with others who share a passion for fitness and a positive lifestyle.
CF Level 1 Trainer
ERYT500 Yoga Instructor
COACH
I started CrossFit in 2016 and continued my CrossFit habit through two pregnancies, and found that after having kids, it became even more of an important habit for me. It was my time for connection; to myself and to community. The CrossFit community extends so much further than people just working out together. It’s a place for support, for growth and simply to have a better quality of life. I am a full time yoga instructor and CrossFit has been so complimentary to my wellness journey. I decided to get my CrossFit Level 1 certification and translate my love for instructing, to the CrossFit world as a coach. I look forward to working out with you!
CF Level 1 Trainer
ERYT500 Yoga Instructor
COACH
I began my CrossFit journey in April 2021 at CrossFit 611. From the start, the coaches here took the time to teach me, push me, and help me truly enjoy the process—and that encouragement inspired me to earn my CFL-1 and become a coach myself. As a Navy veteran and a dad of two boys, I’m passionate about setting a strong example through discipline, consistency, and showing up every day with purpose. Coaching gives me the opportunity to give back to the 611 community that helped shape me and to help others discover what they’re capable of—physically and mentally.
CrossFit Level 1 Trainer
COACH
Nicolette started doing CrossFit consistently in 2020, when we were working out together over Zoom and outside with a makeshift rig. The sense of community is what drew her and her husband to CrossFit 611. After finding positive results in her nutrition, strength training and overall fitness, Nicolette became passionate to coach others as well. She finds the most joy in seeing new athletes discover skills and strengths they didn’t know they had.
CrossFit Level 1 Trainer
COACH
Jim discovered CrossFit in 2018, and since then, it has become his favorite way to train! He loves helping athletes reach their full potential, both in the gym and in his clinic, where he specializes in rehabilitating injured athletes and getting them back to doing what they love.
CrossFit Level 1 Trainer
Chiropractor
COACH
Born and raised in a small farm town in Northern California. She is a Doctor of Physical Therapy and a Level 3 Certified CrossFit coach. She has been coaching CrossFit for over 10 years in addition to being a USA L1 Weightlifting coach.
She is an avid 5am participant and has worked out at that time for the entirety of her CrossFit career. Blending her love for CrossFit with her background as an Orthopedic Certified Specialist in Physical Therapy allows her to help people move well and then move weight! When she isn’t in the gym she can be found hiking with her dog, Stanley, or checking out local coffee shops and restaurants.
CFL3 USA Weightlifting L1
Doctor of PT
Orthopedic Certifi
ed Specialist
SFMA L1 and 2 Dry Needling Certified
Postpartum Return to Exercise Certified
Coach
Sean has led an active lifestyle his whole life. He played soccer competitively when he was younger. He currently serves in the Army with 19 years. He is not as young and spry as some of the junior members in his unit, and was looking for a way to keep up with them physically. He found CrossFit in 2018 and soon he could give them a run for their money. He became stronger, and fitter than he has ever been, and was finally able to carry all of the grocery bags in one trip. He fell in love with the methodology and decided to become a coach in June of 2023. Now he tries to extend his passion to CF611’s members and be a role model for his kids and the community.
CF L2 Trainer, USAW Level 1
COACH
Lydia started CrossFit in 2018 and never looked back. Since playing varsity volleyball in high school, she had yet to find an athletic outlet that really motivated her. She thrives on the friendly competition, skill development, and daily routine that CrossFit provides. As a coach, she loves to problem-shoot technique and chase the 1% daily improvement with her athletes.
CrossFit Level 2 Trainer
COACH
Julie has worked in multiple health care and fitness roles including cardiac and pulmonary rehabilitation, CrossFit coach at CrossFit QFE in Lumberton, NC, RN at FirstHealth of the Carolina’s, and now is a coach here at CrossFit 611. Julie became a coach because she enjoys helping people become healthier and stronger versions of themselves.
CrossFit Level 1 Trainer
Bachelor’s in Exercise Sports Science
Bachelor’s in Nursing
COACH
Ryan began coaching at CrossFit 611 in January of 2019. He coaches the Full Armor Teens class as well as main floor CrossFit.
CrossFit Level 2 Trainer
COACH
Jackie started coaching at CrossFit 611 in October of 2021. She started her CrossFit journey in late 2014, and although she was competitive in several sports that came naturally throughout childhood, CrossFit was hard…like really hard. This motivated her to continue to push herself (while chasing friends) and become the best version of herself she could be. Jackie became a coach because she hopes to share the knowledge that has been given to her, to others. She wants to see everyone become the best version of themselves, growing both physically and mentally.
CROSSFIT LEVEL 2 TRAINER
USAW L2
COACH
Dave started coaching at CrossFit 611 in September 2020. He first started officially doing CrossFit the year before after moving to Southern Pines. Previously he had focused on powerlifting and bodybuilding until growing more fond of functional movements and got tired of the traditional gym atmosphere.
After attending a CrossFit class with a friend back home in Cincinnati he got hooked and quickly joined the 611 community. He loves helping people reach their goals and seeing athletes push themselves outside of their comfort zone to achieve things they didn’t think they ever would.
CrossFit Level 2 Trainer
COACH
Kasim began coaching at CrossFit 611 in August, 2020. He started CrossFit back in 2007 as a means to supplement his strength and cardio training outside of Mixed Martial Arts. CrossFit helped fill a competitive void when athletic competitions were out of the equation due to a string of injuries.
Kasim became a trainer because he loves helping people advance and stay accountable with their fitness goals. Kasim’s past athletics include college football at East Carolina University as a walk-on, track and field at East Carolina University, multiple year and multisport letter winner in HS and an undefeated amateur MMA and Brazilian Jiu Jitsu background.
CrossFit Level 2 Trainer
COACH
Mandie began coaching at CrossFit 611 since April, 2017. She started CrossFit in 2015 after a friend convinced her to try a Saturday Community WOD and she LOVED it! Mandie became a trainer because she LOVES CrossFit, loves CrossFit 611 (it is her home away from home), enjoys helping others reach their goals, and wants to help build a healthier community.
CrossFit Level 2 Trainer
The Gymnastics Course Level 1
General Manager/Coach
Anne Marie began coaching at CrossFit 611 in 2017. In the Army, Anne Marie was responsible for training overweight soldiers to regain health and to pass the Army Physical Fitness Test. After leaving the military, she was a personal trainer from 2013 to 2015.
She loves coaching because CrossFit has given her confidence she never had before (despite also revealing many weaknesses) and she wants to share that with everyone; because it really is so universal, scalable, and EVERYONE can do it!
CrossFit Level 2 Trainer
USAW Level 1
CrossFit Spot the Flaw
Education Associate’s Degree in Exercise Science with a concentration in Personal Training Master’s of Business Administration
COACH
Kelsi found her first CrossFit box in 2016 after years of competitive cheerleading and was immediately hooked. She jumped right into coaching and got her CrossFit Level 1, as well as her USAW Weightlifting Level 1 in 2019.
Shortly afterward, she obtained her Gymnastics Course Level 1 in 2020.
Kelsi really enjoys helping athletes achieve their goals and gain confidence in the gym. Crossing off those goals on the goal board is so satisfying! She loves teaching new athletes their Basics classes and integrating new members in. She is all about making this lifestyle of CrossFit fun.
CrossFit Level 1 Trainer
USAW Weightlifting Level 1
CrossFit Gymnastics Level 1
COACH
Alan began coaching at CrossFit 611 in 2015. He runs youth camps and coaches Full Armor Teens classes.
CrossFit Level 1 Trainer
National Federation of State High School Coaches Association: Strength and Conditioning
Sudden Cardiac Arrest Concussion in Sports
Heat Illness Prevention
Sports Nutrition
Fundamentals of Coaching
COACH
Kelsey’s coaching experience is very different than most. She started her career in the health and fitness industry in late 2013 by following a non-traditional path. This path led her to work remotely for a small business in Colorado from 2013 to 2018 doing online programming and nutrition coaching.
Kelsey had an incredible experience coaching online and loved working with individuals across the country, however, she did miss the relationships that develop when you see someone on daily basis. She decided to incorporate in-person coaching again in February of 2018 and became a part of the incredible community at CrossFit 611. One of Kelsey’s favorite things is to see an athlete hit a goal and celebrate afterwards!
Kelsey’s passion for health, fitness, and recovery is evident in her own life. Kelsey believes if she can help just one person hit a fitness goal, master their nutrition, or avoid an injury by prioritizing recovery through massage therapy then she has done her job. Kelsey looks forward to seeing you at the gym!
CrossFit Level 1 Trainer
National Academy of Sports Medicine Personal Training (NASM)
ACE Fitness Nutrition Specialist
OWNER/COACH
CrossFit has been a part of Becky’s daily routine since 2012. She has been a CrossFit Trainer at CrossFit 611 since 2014 and has coached all levels and ages of athletes, from children to adults. Being a trainer helps her to get to know athletes and to help them find their place in our community.
It also allows her to teach, encourage, and help athletes practice safe movements. Becky believes that CrossFit is about health and longevity, fitness and strength, and a community like no other.
Being a gym owner has given Becky and her husband, Shawn, the opportunity to make a difference in their community. They have been blessed with an amazing group of families and individuals to help, mentor, and guide on their fitness and health journeys. CrossFit 611 allows Shawn and Becky to share their love of Jesus through fitness and community.
CCFT
Level 3 Trainer
CrossFit Scaling
Anatomy
Spot the Flaw
The Gymnastics Course Level 1
Coaching The Aging Athlete Certificate
OWNER/COACH
Shawn has always found himself involved in sports and fitness. He enjoyed playing football, basketball, and his favorite; volleyball. While serving in the Air Force, he spent much of his time in the gym or on the courts.
In 2012, he was invited over to his neighbor’s to do a workout. Little did he know that this would be the beginning of a new endeavor. This workout was quick, dynamic, intense, and rewarding. From that day, CrossFit has been a staple in his fitness journey.
Shawn, his wife Becky, and his neighbors eventually decided they wanted to open up their own gym. This came to fruition in 2013 when they purchased East Cost CrossFit, now CrossFit 611. The mission: Faith, Family, Fitness and Fun!
The best part about owning a gym is being able to lay the groundwork for an accepting environment and being able to carry out our Christian Ministry just by the way we live our lives and interact with people.
Shawn’s favorite part of coaching is putting smiles on faces. It could be a funny joke, a new skill, or helping someone achieve something they didn’t think possible.
CrossFit Level 2 Trainer
USAW Level 1
Adaptive Athlete
The Gymnastics Course Level 1
Membership Holds can be requested for no less than 2 weeks. Membership Holds must be requested via the website, www.crossfit611.com. Hold requests are not accepted via direct email, social media messaging, texting, or verbally. Holds must be submitted at least five days prior to the requested hold start date. Membership will auto-resume at the end of the requested hold. It is the member’s responsibility to monitor the membership hold dates and notify CrossFit 611 of any changes to the initial hold request, whether returning to the gym earlier or later than requested end date. No refunds will be issues.
FIND US AT
1650 Suite A US HWY 1
Southern Pines, NC 28387
(910) 981-1306
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