Athlete Spotlight- Cassie D.

Athlete Spotlight- Cassie D.

Hometown: Born in Michigan but lived in Naples/Marco Island since I was 2

Age: 31

Profession: Real Estate Broker/Help to run a non-profit organization, work at White House Black Market on 5th and now I will be assisting coaching CF Kids!

What did you do for fitness before CrossFit? Did you play any sports growing up? I have done many different things for Fitness; several types of classes from Hardcore at the Y to Zumba, kickboxing, pilates, yoga, etc. If I was unable to get to the gym I would run.  No sports in high school, I worked too much.

How did you first get exposed to CrossFit? I saw a Groupon for the Bootcamp you offered in September 13′ but since I have a hard time committing I decided to check out one of your “free trial classes” and instantly knew I found my jam!

What was your first workout and how did it go? How did you feel after?  All I remember was doing handstand pushups and thinking it was so much more fun then going to the boring gym.  I felt sick, like I wanted to throw up, energized and fantastic all at the same time!

Favorite CF Movements: Handstand pushups, muscle ups & sit ups

Least Favorite Movements: Rowing, running, OH squats

Favorite Cheat Meal: Pepperoni Pizza all day with a chocolate lava bomb and a side of vanilla ice cream

Favorite Paleo Meal: Steak, sweet potatoes & veggies.  For dessert I mash two bananas and freeze them for an hour or so….awesome.

What’s one thing that most people don’t know about you? I am obsessive about keeping my house in order.  I can’t walk out the door unless everything is in it’s place.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I have seen more muscle definition then I ever have in the past & now truly enjoy exercising!  I have also learned a lot from you guys about what to eat & what not to eat.  That has made a HUGE difference in my energy levels, physical results, etc.

What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit? I know from going to CF that if you can get through the really tough stuff there is a light at the end of the tunnel.  Quitting isn’t an option and when it’s over you feel amazing!  I feel much more confident then I did the first day I walked into class.  We have such an awesome group of people & coaches that constantly motivate and lift each other up.  That has helped me as much as the actual physical results.

Any advice for people just getting started or new to CrossFit?  DON’T QUIT! If you want to see where you will be at in one year from now look at the choices you are making today.

What are your hobbies, interests and/or talents outside of CrossFit? My main hobbies are my hubby & our 3 kids. Shaun and I alternate planning a surprise weekend away once every three months and have a date night once a week.  We also have lots of fun with the kiddos, boating, fishing, going to the movies, etc.  We are very involved with classes at our church and activities there.

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Thursday January 1st, 2015


  • 2k Row
  • (10 min cap)


  • “Karen” 150 wallballs
  • (10 min cap)

C) 10 mins FOR DISTANCE:

  • Partner Farmers Carry

*Just a reminder that all morning classes will be canceled for New Years Day! We will open back up at 1PM for Open Gym and regular classes at night!

coming Friday…

A) Olympic Lifting: Squat Clean and Jerk

B) EMOM 21min:

  • 1st: 200m Run
  • 2nd: 200m Row
  • 3rd: Max DU or Air Dyne
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