welcome to CrossFit Knightdale


Boring Workouts

CrossFit Knightdale in Knightdale is a different kind of gym. We're a community united by a common goal: to become the best version of ourselves. We welcome all levels of fitness!

Feeling Lost
In The Gym?

CrossFit Knightdale is a fun place to train, and you don’t need to be an athlete to be able to participate! Our coaches will lead you, provide guidance, and modify your daily workouts so they’re suitable for you!

Not Having A
solid Game Plan?

Finally make time for yourself and get more done in less time. Through experienced coaching, the right people, and a game plan for success, we focus on getting you the results you want.

Then We Are Ready...

To Guide You On Your Journey!


Our coach-led group fitness class is for everyone! We use a combination of cardio, bodyweight and weights to maximize your hour with us. The workouts are different every day with a huge emphasis on getting you started safely whatever your current age or ability.


Achieve your goals with our coaches who provide personalized programming and in-person sessions tailored to your specific needs. Benefit from targeted training that is designed to help you reach your desired goals.


Transform your health with personalized nutrition plans designed to fuel your body, enhance performance, and achieve your fitness goals.

CrossFit Kids

Ignite your child’s passion for fitness with our CrossFit Kids program, offering fun, dynamic workouts that build strength, agility, and confidence.


Excel in Olympic lifting with our USA Weightlifting program, offering expert coaching and progressive training to maximize your strength and technique.



Charlie Michels
Charlie Michels
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Your team is great. I did a drop in while in Knightdale. Shane and Jess were very welcoming and helpful. The workout was definitely hard! Which is exactly what I was looking for. Next time I'm in town, I'll be dropping in, again. Thanks for a great workout!
Caroline Peters
Caroline Peters
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This gym and community is awesome. If you’re looking for a professional and knowledgeable coaching staff and programming paired with a welcoming and supportive group of fellow gym-goers this is the place for you. It only took me a few drop ins to make this place my new gym home.
Chris Faw
Chris Faw
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I have never been disciplined enough to go to a gym and push myself like I have at Crossfit Knightdale. All I have to do is make sure I walk through the door each day, the workout is ready to go on the board. The head trainer Daniel is incredibly knowledgeable and will always make sure your form is correct not only for technique but for your safety. The members are always encouraging each other and the group setting makes it that much more fun!
Life is a Kaleidoscope
Life is a Kaleidoscope
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AWESOME box with AWESOME coaches and people! We are in the 5 am class and it can be hard to stay motivated at such an insane hour, but the environment is so welcoming and there is a sense of community and such great coaching (Daniel is a consummate professional), it keeps us coming back every week! If you are thinking about trying CrossFit, this is the box to get your feet wet!
Ron Oetjen
Ron Oetjen
Read More
Great CrossFit box! I've worked out at other CrossFit locations and CrossFit Knightdale is definitely one of the best I have came across. Great training in a supportive environment!

Join The Best gym near me in Knightdale!

Are You Ready To Level Up?

Getting Started Is Easy!



Talk with a coach about your goals and meet our trainers, tour the gym, and learn more about our programs.



We will start you strong by taking you through the fundamentals of training and sound habits, putting you on the road to success!



Book classes easily on our app, improve your fitness, and enjoy the workouts with awesome people and reach your goals in no time!

this is your call to action...

start Your Journey today!

Got Questions? We've Got Answers Right Here!

Super simple! Just click get started anywhere here on the page to book your free intro session where you’ll tour the gym & meet our coaches.

We will chat about your current situation, your desired situation to see if we can help and if we are good fit for each other. Sign up today!

Yes! We provide guidance on eating right or sleeping well which can help maximize energy levels – getting YOU maximum results from your efforts. Sign up today!
Nope! Most of our members start just like you. We assess each new members fitness level. Then our workouts are “universally scaled”, with a different version of each days workout designed for every level. As you level up you can take on more challenging variants of the workout if you desire. Sign up today!
We are locally owned and purpose built to make an impact on the health and happiness in Knightdale and the surrounding area. You’re not just a number here, everyone knows your name. We’re a community of like-minded people that wants you to show up and supports each other on this journey to live better lives – with no judgement or criticism along the way. Sign up today!

When you start at CrossFit Knightdale, your fitness level will improve quickly, usually in the first 30 days.

The key to see results is consistency and commitment over time so that’s why we recommend 3 classes per week as a start.

You’ll be sore some days, so allow yourself recovery days between training sessions at first – over the course of the following months work up towards 5 days per week if you want to maximize! Sign up today!

We offer an exciting, challenging and varied programming which will keep it fun! The workouts are published in advance

Some days are more strength focused where will focus on our lifts. Movements like barbell squats, kettlebell swings and occasionally some olympics lifts will be included.

Other days, we may focus more on cardio and conditioning with rowers and bikes. Some days are focused on body weight movements like pushups, sit-ups, and pull-ups. Some days are a mix of everything. 

Each class is 60 minutes and led by qualified coaches. We always start together with a warm-up designed to activate the muscles being used in the workout.The coach will brief on the group on the workout, the movements, and the proper form. During the workout, the coach will be guiding and providing instruction.

At the end of class, we will cool down together to accelerate recovery and reduce potential injury. Sign up today!


Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

(give our form below a second to load, we love you for it!)

Parker Haake


Parker comes to us from Asheville where he was a multi-sport athlete; football, wrestling, track, and basketball. Parker received his degree in History Education at Appalachian State University in 2015. After graduation he returned to Asheville where he earned his CF-L1 and USAW certification. He began his career teaching and coaching football at North Henderson High while coaching at Summit CrossFit. 

Currently, Parker lives in Raleigh and teaches at Bunn High where he’s a Football Coach, Strength & Conditioning Programmer, and the Head Wrestling Coach.​ Parker has been part of the CFK Family for more than 5 years. He brings a multitude of experience in multiple fitness methodologies, though he specializes in Olympic weight lifting and athlete development. Parker enjoys the competitive side of CrossFit and the level of intensity and bond it brings.

You can find Parker working out and coaching the evening classes when he has time during his busy high school wrestling and football schedule.


CF-L1, USAW Coach

Ingrid Wilson

CF Kids Coach

Ingrid calls herself a lifelong athlete- born and raised in a one-stoplight town in southwest Virginia. She spent most of her youth playing sports and hanging out with family. She started weight training when at 12 years old and never stopped. In high school, she was a three-sport athlete, active in softball, basketball, and cross-country. She continued softball at the DI level for Radford University before a labrum tear cut her season short.

After recovery, she stumbled into the CrossFit world and was hooked! In 2012 she began coaching at Radford’s Fit Club and eventually at CrossFit Radford. By 2017 she was competing in the CrossFit Games Mid-Atlantic Regionals. The following year she competed at USAW Nationals. 

Ingrid met her husband and fellow coach, Rob Wilson, in CrossFit. They live in Wendell, with their two dogs Kovu and Nuka, and a baby on the way!

You can often find Ingrid working across different classes and coaching in the afternoons as well as CrossFit for Kids on Saturday mornings.



Cristian Murrietta


Cristian is originally from Sacramento, California, and found his way to North Carolina after being stationed at Fort Bragg during his time in the Army. As a soldier, Cristian had the opportunity to attend multiple military courses including the United States Army Airborne School, Special Forces Assessment and Selection, and Psychological Operations Assessment and Selection and many others.

During his time at Fort Bragg Cristian coached at CrossFit Ferus in Fayetteville where he instructed and competed with athletes from all levels. Prior to moving to North Carolina, Cristian was a strength and conditioning coach for 3 years at a California gym where he specialized in youth sports strength and conditioning, as well as competitive Olympic weightlifting. Cristian has over 5 years of coaching experience with athletes of all levels and strives to positively impact others daily.

You can often find Cristian at the 6 am and evening classes as well as Saturday mornings.


USAW Coach

Rob Wilson


Rob began his athletic career as a collegiate basketball player at Gannon University in Pennsylvania where he earned a B.A. in Criminal Justice. He turned his degree into a Law Enforcement career in 2014 and is now on the Cary Police force. He is a member of the Cary Emergency Response Team and the Sniper Team Leader. 

Rob found his way to CrossFit in 2013 and started coaching two years later. He earned the title of Fittest Law Enforcement Officer in Virginia in the 2015 and 2016 CrossFit Open, and Fittest Law Enforcement Officer in North Carolina in the CrossFit Open in 2017. After a brief break from the sport, Rob is rededicated to mastering his craft and helping the CFK community reach their CrossFit goals. 

You can often find Rob coaching in the evening classes. Due to his schedule, he works out across several different class slots as well as on Saturday mornings. 


CF-L1, Specialized Fitness Law Enforcement Instructor Cert.

Shane Norris


Shane graduated from Coastal Carolina University with a degree in Communication. While there he competed in Div. I Track and Field as an All-Conference hurdler. After college, he explored different styles of training before landing on CrossFit in 2018. The balance of community, competition, Olympic lifts, and focus on full-body health drew him to the sport.

Shane earned his CF-L1 in 2020 after spending much of the pandemic coaching and programming for his wife and friends opened his eyes to the joys of helping others succeed.

He is an avid technician of running form and enjoys helping to pass on his more than a decade of sprinting and running experience with others. 

You can often find Shane at our 6 am classes, as well as Saturday mornings.


CF-L1, CrossFit Running Cert.

Brandy Smith


Brandy graduated from the University of Mount Olive with a B.S. in Exercise Science. She was a scholarship basketball player for the Trojans and stayed on as the Assistant Women’s Basketball Coach for 2 years after graduation. She took the next step as the Head Women’s Basketball Coach at her alma mater, Goldsboro High, for 5 years. Another 5 year stint at Corinth Holders High led Brandy to accept the Head Coach position at William Peace University. 

Brandy brings more than a decade of coaching experience from multiple levels and has been a valuable part of the CFK Family for more than 6 years. From helping with planning and admin tasks to cleaning up chalk prints, Brandy does it all.

You can almost always find Brandy working out or coaching at our evening classes and Saturday morning classes. 



Michelle Benedict

Owner & Head Coach

Michelle received her degree in Exercise Physiology from BYU and was a collegiate athlete who specialized in strength and conditioning and the treatment of sports related injuries. She excels in Olympic Weightlifting and CrossFit methodology. She traveled the nation and world with the CrossFit USA Weightlifting and Gymnastics teams. She was the founder and visionary of CrossFit Fort Bragg. Michelle loves to work with all athletes from beginners to games level.

She competed in the 2009 & 2010 CrossFit Reebok Games. Michelle, placed 6th in 2012 CrossFit Reebok Mid-Atlantic Regionals. She also assisted her team in the 2013 CrossFit Regionals while she was 6.5 months pregnant.

Michelle likes to drop into several class slots, but you can often find her coaching at 9:30a and Noon.


CF-L1, CF-L2, USAW Club, CF-Kettlebell, CF-Gymnastics, CF-Kids, CF-USAW, Pose Running, Catalyst Athletics, National Health Coach

Michelle Benedict


Michelle has 15 years of working with all branches of the military, including Army Special Forces, Air Force Special Tacticts, as well as founding CrossFit Ft Bragg. Her extensive experience coaching athletes of all levels, along with her insight into military training makes her uniquely qualified to help design a personalized program to ensure you are ready for the new challenge. ​ Click below to inquire about in-person or online coaching to help you achieve your ACFT goals.


Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).

Michelle Benedict


Michelle has 15 years of working with all branches of the military, including Army Special Forces, Air Force Special Tacticts, as well as founding CrossFit Ft Bragg. Her extensive experience coaching athletes of all levels, along with her insight into military training makes her uniquely qualified to help design a personalized program to ensure you are ready for the new challenge. ​ Click below to inquire about in-person or online coaching to help you achieve your ACFT goals.


We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$15 Per Class

861 Old Knight Rd #109,
Knightdale, NC 27545

(984) 733-1933


We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.