THE CrossFit Knightdale STORY

What makes CrossFit Knightdale different?

Our gym is not just another fitness facility; it’s a nurturing hub for individuals seeking personalized coaching and training. In contrast to conventional gyms and workout programs, we prioritize more than just superiority.

Our focus is on fostering proper form and mechanics, and our coaches are fully committed to every class. They are readily available to customize workouts to suit each individual, ensuring that every movement can be adapted to accommodate any fitness level and promote continuous progress.

With a successful 12-year track record, our program has consistently delivered exceptional results. From soccer moms to grandmothers, doctors to those who may have been more sedentary, we have witnessed unparalleled success within our community.

Our dedicated coaches provide top-tier guidance, making your time with us the best hour of your day. We challenge every client, regardless of their current skill level, to reach their fullest potential.



Meet the exceptional coaches at CrossFit Knightdale. Our dedicated team, led by CrossFit Masters athlete Coach Michelle Benedict, is committed to guiding you on your fitness journey. With a passion for helping you achieve your goals, our experienced coaches provide personalized training and unwavering support. Discover the expertise and motivation that make CrossFit Knightdale a hub of transformation and community.

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!

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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

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. 



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.

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.

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

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


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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.



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.