Neal McHenry


  • CrossFit Athlete Since 2009
  • CrossFit Level 1 Trainer 2016

Neal McHenry

Assistant Coach, CrossFit Level 1 Trainer

After graduating from the Indiana University School of Law in 2009, I moved to New Orleans, where I first started training at a CrossFit affiliate. When I moved to North Carolina in 2010, I began training and running half-marathons and marathons and trying to do CrossFit workouts in my garage and at the park before turning back to CrossFit full time in 2012. I joined Goliath when it opened in 2014 and when the opportunity to intern and eventually coach arose in 2015, I jumped at the chance to learn more about helping my fellow athletes train at the gym.

First CrossFit Experience

I have been doing CrossFit style workouts since high school with my dad and his Navy SEAL friend. We would do a lot of sled dragging/pulling and bodyweight movements for time. My first official CrossFit experience was at CrossFit New Orleans in 2009. When I moved to North Carolina I tried to CrossFit on my own, but did not understand scaling at all, and ended up taking an hour to do Barbara (5 rounds for time of 20 pullups, 30 pushups, 40 situps, 50 squats – rest 3 minutes between rounds).

Favorite Lift/WOD, Favorite Coaching Moment

My favorite lift or workout is any kind of barbell complex like the bear complex. I like the mental challenge of holding on to the bar as you tire out. My favorite coaching moment was seeing an athlete get her first bar muscle up after months of extra practice. A lot of athletes dismiss their progress or try to diminish it, so it is great when I see an athlete celebrate their accomplishments and give themselves a well-deserved pat on the back.


  • Get better at all aspects of CrossFit and coaching every day
  • Get a USAW or CrossFit weightlifting certificate
  • Attend more specialty courses to learn about the different components of CrossFit