(508) 481-2372 ali@pennantcrossfit.com
Strength: 3 Rounds
Every 3 minutes complete
4 Back Squats
3 Broad Jumps

Holy Moly

For Time: Descending Ladder 10-1
Thrusters 95/65
Box Jump Overs 24/20
*10 Minute Time Cap


Box Brief: Cassie Moy, May Athlete of the Month!

Cassie has been demolishing workouts, hitting PRs, and putting in extra time to improve her pull-ups and toes-to-bar. You can always find her with a smile on her face! Congrats Cassie, keep up the good work!


1. When did you start CrossFit and why?
A: I started CrossFit in 2014 while I was on my summer break from college. My brother had talked about it but I never thought anything of it. In my last couple of days of junior year, he texted me and told me that I had no choice and he was taking me. But I’m sure glad he did!
2. What is your favorite movement?
A: Anything with a barbell! Give me a barbell and I’m pretty much a happy girl. But I’m sure everyone already knew that about me haha
3. What is your least favorite movement?
A: Double unders for sure. I have gotten better at them but some days they’re spot on and some days all I ever get are whip marks
4. Tell us a little about your life outside the gym
A: I work with Joel and Christine as a technician at Joel’s practice right now, but will be going back to school in the fall to work on a nursing degree. When I’m not at work or the gym, you can usually find me hanging out with friends/family or in the kitchen baking.. but if it’s summer time, you’ll most likely find me at a country concert
5. What were you doing before CrossFit?
A: All throughout high school and college I was competing on the track and field team as a field athlete (shot put, discus, hammer throw)
6. What were your goals when joining CrossFit and how have you achieved those goals?
A: My initial goal when joining CrossFit was similar to a lot of people, to lose weight and be healthy. I have always struggled with my weight and health so I knew that this was taking a step in the right direction. I still have a long way to go and my goals are constantly changing but I have cleaned up my diet for the most part (besides the donuts I keep posting about haha) and have made going to the gym a regular part of my every day routine.
7. How has CrossFit affected your life outside of the gym?
A: A lot of people don’t believe me when I say this, but I am a shy and nervous person. Besides the occasional “hello” or “good job”, it really takes me a while to start talking to people. I still get shy and nervous when it comes to meeting or talking to people but CrossFit has definitely helped that. I used to have a hard time answering the phone at work because I’d be too nervous that I would fumble my words or sound silly but now it’s not so bad.
8. What advice would you give to someone new to CrossFit or thinking about giving it a shot?
A: Don’t worry about what other people are doing. You might see people doing the workout RX and that could be intimidating, but don’t worry about them. Scale everything to your abilities and don’t feel like you need to be down on yourself for it. That’s the beauty of CrossFit, anyone and everyone can do it!
Congrats Cassie on being our May Athlete of the Month!

Congrats Cassie on being our May Athlete of the Month!