Congratulations to Ray Pons on being CFR’s November Member of the Month. He is a loyal member of the afternoon classes, and loves push presses and lifting heavy things overhead!

Ray Pons - November Member of the Month

1)      What are your hobbies/interest/talents outside of CrossFit?

Outside of CrossFit I play in a few basketball and flag football leagues. In the summer time I also enjoy putting some miles on my mountain bike (functional fitness at its finest). I am never able to pass up a good round of golf during the summer months, or pretty much any sport or activity that sounds fun.

2)      Share with us one thing that most people do NOT know about you?

Most people know that I am career firefighter with the city of Milford, but most don’t know that my journey to become a firefighter started when I was fifteen years old when I joined the East Berlin Volunteer Fire Department as an explorer. I am still currently a member there where I hold the position of Asst. Chief.

3)      How long have you been with us at CFR?

I joined CFR a few months after I graduated from the Connecticut Fire Academy, in 2010

4)      Take us back to your first week here. How did you feel? Remember the workout?

Oh boy, my first week at CFR was interesting. I had been in the gym a few times to check the place out. I had a few friends going to CrossFit, but I had not yet participated in a work out. I was more curious than anything else. Finally I was called out and attended the 9 am class they had at the time. The workout was Fight Gone Bad and I was the only guy in the class. I consider myself pretty athletic so the movements were not much of a problem, but talk about being out of my comfort zone. Needless to say, I probably had 100 less reps than anyone in the class,. I felt like I was going to die, and I was hooked.

5)      What moment/achievement are you most proud of at CFR?

Back in the early days of CrossFit things were slightly barbaric, so I picked up a lot of bad habits and bad techniques. This is the most obvious for anyone who has seen me Olympic lift. It was only recently that I stepped back to truly address my form/technique issues, and this led me to compete in my first Olympic lifting meet.

6)      Design your perfect workout?

Handstand walking, GHDs, and heavy thrusters

7)      What is your least favorite movement?

Burpees. No, running. No, burpees. Let’s just say all cardio.

8)      Summarize your lifestyle in 5 words or less.

Keep smiling, life’s too short.

9)      Have you experienced any changes in your lifestyle now that you have been a CrossFit athlete?

Yes, I am all around a lot stronger which makes walking around in 80 pounds of gear at work a lot easier.

10)   What advice do you have for anyone who is thinking about joining or who has recently joined?

Without a doubt step out of your comfort zone and join, and to the recent members who have joined take your time and trust the process.