March 20th 2008
This past weekend Team-ROC and CFNC folks participated in the George Pendergrass Classic No-GI tournament held at the factory in Wake Forrest, NC. We won the overall team title and had a tremendous showing of competitors and supporters. The Pendergrass is a great tournament and the proceeds go to support Lukemia research. Each year competitors from around NC, and VA come together and have a great time in a very well run event. Thanks to all of those who competed and those of you who came out to show your support. I do not have a full list of all of the winners but sufice it to say we did very well. Thanks!!!

Also this past weekend Royce Gracie was in town doing a seminar for us. We had about 55 people attend and it was a tremendous turn out. A huge number of our long time white belts got promoted to blue. Here is a partial list. My appologies to anyone I forget. Drew Culbreth, Juston Oh, Nate "Owie", Greg Huling, Kirk, John Papas, Brondon Avalia, Ned Byrd, Mike Wetch, Angela, Ariel, Art, Mike Asmar. Congratulations to all of you guys and gals. This is well deserved.

February 11th 2008
This weekend CrossFitNC/Team-ROC fighters destroyed the competition in Lynchburg Virginia at the Combat Cup. Fighters Pat Wiggs, Pete Martin and Josh Chayer from CFNC along with Rusty Cook from Team-ROC Burlington all won their fights.

Josh Chayer was first up in the Muay Thai fight. Josh was cornered by the Thai coaches, Ted Leiner and Mike Emory. Josh executed perfectly. Dominating all ranges of the fight he was able to secure a 3rd round KO. Josh landed a huge knee followed by a 1-2 punch combination which put his opponent on the mat.

Next up was Pete Martin. To date Pete hasn't had any real challengers to his fight game. He was a last minute replacement showing up to the watch the fights with his gear in his bag. The fight started and Pete landed a devastating knee putting his opponent down. Pete followed this up with punches from the half guard and then secured mount. Pete was able to stabilize the mounted position and when his opponent went to escape, Pete took his back and finished him with a rear naked choke. His 3rd finish with the same move in all 3 fights. All 3 of his wins have come in the first round.

Rusty Cook from Team-ROC burlington was fighting a kid who was 4-0. The guy looked ready for a war and Rusty was up for the challenge. Rusty started out strong with a big knee catching his opponent and sending him to the mat. at this point the kid wasn't able to recover. Rusty quickly went to work and secured the rear naked choke to get the tap early in the first round.

The last fight of the night from CFNC was Pat Wiggs in the main event. Pat's opponent had a 4-3 record and was on a 3 fight winning streak, so Pat had his work cut out for him, or so we thought. Pat opened up the fight by catching Nick's kick and got a huge takedown. From there he was able to pass the half-guard and begin to throw some serious punches. Nick didn't seem to like the punishment and when he tried to escape Pat took his back and secured the hook finishing again with a rear naked choke.

Congratulations to all of the fighter and coaches. We win because of the way we train. It takes everyone from the casual fan to the training partners, wives, girlfriends to make out team successful and we thank you all for what you do.

January 21st 2008
This past weekend a group of us went to the US Grappling event in Richmond Virginia. As usual we did extremely well. Hopefully I can remember all that competed. Angela Pitts won the light weight women's division with a collar choke in under 2 minutes. Ned Byrd competed in so many division and won a majority of them I can't keep up. Ned always steps up in these tournaments. Hurt or not this guy has what it takes. The young guns, Mike Wetch, Kirk Waters and Adam "Page Boy" all showed that the next generation of Team-ROC fighters is strong. Kirk Waters finished 2nd in the absolute no-gi and 2nd in the absolute Gi division for the teens. Page boy at 140 lbs choked unconscious a guy who weighted about 215. Mike Wetch was all over the competition in the adult division. He stepped up a weight class and finished 2nd if I remember correctly. In the adult absolute division "Hump" and Andy both showed our dominance. Hump finished 2nd in the advance No-Gi absolute and Andy won the blue belt absolute division even after getting hurt in previous matches.

I can't say enough of how impressed with our team I am. We go to tournaments all over the southeast and really show what we are made of. It has become the norm that Team-ROC is a force. Within that group Team-ROC Raleigh is really carrying the flag and winning time and time again. Thanks to everyone for all they do.

October 15th
This past weekend a group of us did the ribbon run for the autism society of North Carolina. It was a 5K for a great cause. As many of you know we are fitness enthusiast not trained runners. Well there are a few of us who run competitively like Grant who finished 12th overall. It was a great day and we appreciate all of those who came out and ran. Without a doubt it proved you don't have to run yourself into the ground to be competitive.

September 29th
The "Fight Gone Bad" for prostate Cancer was a huge success. CFNC raised over $12,000 with all of your support. Nationally CrossFitters raised over $276,000. Thank you for support for this great cause. A special thanks goes out to Parker Development for all of your support in this effort.

September 5th
Ok it is time for our annual fundraiser for prostate cancer research. Last year CrossFit North Carolina members raised over $8000 for this great cause. This year we are looking to double that and raise over $15,000. To sign up to participate or to sponsor a competitor visit Athletes for the cure

September 4th
On September 15th Rodrigo Gracie will be here teaching another one of his fantastic seminars. Coming from the legendary Gracie family, Rodrigo is one of the young guns. He is still actively fighting in K1 Heroes and giving seminars around the world. If you are interested in training with Rodrigo join us on September 15th for another one of his fantastic seminars.

July 20st
Coming August 11th Amber Wiggs is going to be teaching a women's self defense class August 11th from 1pm -4pm. She will be covering the Gracie Jiu-Jitsu curriculum. These moves are quick and easy to learn which can make the difference between life and death. Download the flyer here.

June 21st
Just a thank you to David Camarillo for his great seminar this past week. For those of you who missed it I am sorry. Dave is a fantastic instructor and a great friend. He never ceases to amaze us with the quality of his instruction and his passion for Jiu-Jitsu. Thanks Dave.

June 16th
The george Pendergrass classic (no-gi) jut wrapped up and we won in the overall points again. This tournament has been growing year after year and the quality of the competitors has kept up with it. Team-ROC usually supports this event in force for a few reasons. #1 it is a great event held here in NC and we try hard to support quality events. The second reason is that the proceeds go to charity and for support the Lukemia Society. Having lost one of my best friends to Lukemia a number of years ago, this cause is very near and dear to my heart. Thanks to all of the guys who came out and supported the event and made it a great success for ccharity and our team.

February 20th
This past weekend 2 guys from CrossFit North Carolina and several other Team-ROC affiliates particpated in the Ruckus in the Cage event held in Roanoke, VA. Jason Hess and Patrick Wiggs from CFNC did awesone!!!

Jason Hess was the 2nd fight of the show. This was his MMA debut and he did it in style. Completely dominating his opponent while on thier feet. Jason was able to use his stand up to win a decision in the end. This was an excellent debut to MMA for Jason.

Pat Wiggs was the in the main event, pitted against Brad Wright from Team Mannon, for the 170 lbs. title. What a war this turned out to be. Both guys laid it all on the line. Pat won the stand up battle landing some heavy leather on Brad. Brad secured a few takedowns or stuffed some of Pats shots to eventually come out the winner. Pat faught hard and this was easily the fight of the night. Congratulations to Pat for one hell of a fight.

January 22nd

Budweiser World Cup we DOMINATED...... That is right, this past weekend Team-ROC and the guys from CrossFit North Carolina went to the Bud Cup in Concord, NC. There were guys from Team-ROC Fayetteville, Southern Pines, Raleigh, and Eden.

On Saturday they had the gi divisions and we won or placed in every division we had people entered. This was an awesome day. A match of notice on Saturday was Bumpkin in the flyweight purple belt division. The guy bumpkin faced pulled guard right into a triangle in the first few seconds of the match. Bump fought off the triangle for over 2 minutes when the other guy fatigued and readjusted. Bump took this opportunity to pass his guard, obtain mount and slap on one of the sweetest armbars of the tournament. Congrats Bumpkin. In that division Brandon and Bumpkin closed out the first and 2nd places. It is impossible to congratulate everyone who competed for a job well done. We will be posting pictures very soon be sure to check out the ammount of hardware in the pictures. There are some guys who didn't put thier medals on for the pics but there should be hardware on just about everyones necks.

On Sunday they held the No-gi divisions. This day ran very poorly and the youth kids got ripped off the most. Little Kirk got the short end of the stick when they failed to put him in the beginners divisions and placed him in the intermediate /advanced division after telling us they didn't have a beginners division. Kirk had to fight against 2 kids who both went to the finals of the adult divisions in their respective weight classes. Kirk held his own to take 3rd place in a division where he was outweighed by as much as 15 lbs by each competitor. Also Adam "page boy" at 137 lbs went against a 240lbs kid almost catching him in a sweet flying triangle right off the start. We finally got the brackets reset and Mike who trains with us over at RIMA won the kids lightweight beginners division.

Again congratulations to all of the guys who went to compete this weekend. Overall we dominated. To all of the Team-ROC guys you're AWESOME!!!!

December 4th

Well this weekend was Royce's visit and it was another excellent seminar. I hope everyone got as much out of it as I think they did. I want to take a second to congratulate everyone who got promoted. I do not have a complete list so I will update this as I know more. The first promotion is James Burchette to Orange Belt

New Purple Belts: Tracey Sherriff, Jesse Hokeness and Greg "Baseball" Johnson.

New Blue Belts: Matt Thacker, Cody "Bubbly" Maltase, Keith Klok, Ron Wuest, Ted Leiner

Congratulations to everyone for their hard work and training. There are some great things to come from our team.

October 1st

Just wanted to post a special thanks to EVERYONE who made the "Fight Gone Bad" fundraiser for prostate cancer research such a huge success. We raised $8,365 with the help of John Velanrda from CrossFit Cape Fear and Andy Hendel and his group from Providence Day School in Charlotte, NC. Thanks to everyone for your efforts time and hard work. Over all CrossFitters raiser $109,000 which will be matched by the Wade Thompson Foundation. THANK YOU.

September 12th

We have a huge day coming up September 30th. In the morning we have the "Fight Gone Bad" fundraiser. Our goal as an affiliate is to raise $3000.00. Considering the size of our school and team we should easily exceed this goal. Each person can go to and register as part of our team. Once you have registered and you will get a website of your own to send to family and friends so that they can donate as well. 1 in 6 men will be diagnosed with prostate cancer.

After the FGB fundraiser we have David Camarillo back in town for another awesome seminar. He will be teaching from 1 to 5 pm and is also available for privates. This is one of those seminars that you will be kicking yourself if you miss it.

September 9th
This past weekend our competition team (Team-ROC) dominated the George Pendergrass Classic. Team-ROC affiliates from Fayetteville, Chapel Hill, Virginia, Raleigh combined for the wins. My apologies to everyone for not knowing who won what but we closed out all of the Blue Belt division, White belt middle, welter and heavy weight divisions. We won the absolute blue belt and white belt divisions. Thanks to all of those who competed and those who just came out to support the team. Pictures should be up very soon. Anyone who has pictures please be sure to e-mail them us so we can include them.

August 19th
This past weekend we had Rodrigo Gracie, Pride and K1 veteran in town to do another awesome seminar. Rodrigo never fails to deliver excellent techniques with detail and precision. We want to recognize Roy Marsh for his promotion to purple belt, Larry Carter and Matt Lancaster our newest blue belts. While in brazilian Jiu-Jitsu our main focus is not on getting belts but on learning technique it always feels good to get recognized for your hard work. So congratulations to all of those who got promoted.

June 23rd
Last night Pat Wiggs and Ron Wuest from CrossFit NC and Team-ROC raleigh won their respective matches in the Elite Vale Tudo held in Danville, VA. Both of these guys did an excellent job in winning their matches. Pat won with a guillotine choke while Ron won his first MMA match with strikes from the mount.

Also congratulations to all of the other Team-ROC affiliate guys for their wins as well. From Fayetteville, NC 17 year old Mike Wegas won his match with strikes. Mike Varga won his match with strikes. Matt Taira also finished his opponent with strikes in what was a war. All of the Team-ROC winners finished their opponents in the first round. Congratulations to all.

April 17th
This weekend we went to the showdown in D-Town. Since the event was so poorly organized all of our grapplers left and just enjoyed the beautiful day. The guys and gals from RIMA and CrossFit stepped up in the Kickboxing. Lance Eakes won the IKF title at 140 lbs. Anne and dennis both had great fights. Anne was relegated to fighting and exhibition fight since there were no ladies who wanted to step up and do international rules with her. Overall the competition was good but the venue and the running of the event was really poor. Congrats to everyone who stepped up and those who were willing to step up.

March 30th
Just an update on the fantastic seminar by David Camarillo this past weekend. Dave showed us his unique style of jiu-jitsu and judo. It was a pleasure having David and Mike Malloy in town to help us out. For those who missed it I feel sorry for you.

The next up coming event is April 15th the showdown in d-town. For more information click here

March 6th
The power ropes seminar this past weekend was AWESOME. John showed us how to use Ropes to build and maintain power over an extended period of time this was fantastic and everyone you talk to can feel it everywhere. We look forward to putting these concepts into practice here at CrossFit North Carolina.

Coming March 25th and 26th David Camarillo. On Saturday March 25th the seminar is from 1pm-5pm and then on Sunday the seminar is from 12pm - 4pm. If you are planning on attending please give us a call and let us know. To see Dave's Bio Click here

February 13th
Coming this month we have 2 fantastic seminars. On March 4th we have John "Mr. Grip" Brookfield. The Power Ropes System is a complete strength and conditioning program like no other. The Power Ropes System was created and developed by John Brookfield. John is a multiple world record holder and the author of the popular book Mastery of Hand Strength. John spent over a year developing this system strictly for himself. He was using this advanced training system to skyrocket his strength and stamina to new heights, despite the fact that John has just turned forty-seven years old. John has continued to improve setting new records that require strength, endurance and mental toughness (See more about John in his Bio section). After using the Power Ropes for his own personal goals, John decided to show the basics of a few of his friends. They thought that this system was simply the best due to the incredible results that the system produces. The key word here is RESULTS.

On March 25th and 26th David Camarillo will be at CrossFit North Carolina bringing his unique combination of Judo and Jiu-Jitsu for us to learn. David is one of the top grapplers in the world and it is going to be be fantastic to have him on the east coast teaching. The pre-registration information will be up soon.

February 13th
Just a quick thank you to Rodrigo Gracie and Mike Kogan for the AWESOME seminar this past weekend. The instruction was world class with participants from all over North Carolina and Virginia. This was one of the best seminars I have ever attended and I have been to a bunch. Rodrigo covered both Gi and No-Gi techniques. We will be posting pics soon in the gallery.

January 24th
Coming February 12th Rodrigo Gracie will be in town doing a seminar for the first time in 2006. This seminar will consist of 2 sessions. The first will be gi and will run from 10am-12pm. Then we will break for lunch and the No-Gi session will start at 1 and go till 3pm. The cost is $100. If you have never trained with Rodrigo before he is an awesome instructor bring years of competitive jiu-jitsu and his mixed martial arts fighting style for us to learn from. Looking forward to a great turn out. Please contact us with any questions

January 10, 2006
January 28th & 29th There is a Knife fighting seminar being offered at Raleigh Institute of Martial Arts. This seminar will cover Military Knife Fighting techniques. Master Chris Tricolli will be conducting the seminar from 1pm-4pm. Dinner is Provided saturday night at 5 pm. The cost is $65.00 which covers both days and the dinner.

Ok after a great holiday season things are really starting to take off here at CrossFit North Carolina. We are looking for another year of learning, training and competing. First up on the agenda is the Bud Cup in Charlotte, NC Jan 14th and 15th. The 14th is Gi and the 15th is NO-Gi with a special Women's No-GI tournament on that our own Amber Burns will be competing in.

Also there are several of us that will be attending Coach Ethan Reeve's strength training seminar at Wake Forest University. Coming up Feb. 12 Rodrigo gracie will be here conducting another awesome seminar on Brazilian Jiu-Jitsu. His seminars are always awesome and you can expect to really learn a lot.