Meet Coach Susan Musselwhite. She was one of our first members and now a coach.  She finds joy in serving and helping others.  Get to know Susan a little better.


Name:  Susan Musselwhite

Born (where):  Charleston , SC

Job:  Finance Team Manager, JLL (commercial real estate)

What are your hobbies and interests and/or talents outside of CrossFit?  Being Riley’s mom is the what I love to do most.  I also love Mickey Mouse, Rascal Flatts, and to sing.

Favorite WOD/type of Movements:  I love power cleans!  I don’t mind rowing, wall balls, double unders, db snatches, kb’s, most anything with the barbell except thrusters.  I love snatching, but snatching doesn’t love me.

Least Favorite WOD/type of Movements:  Burpees – any form of them and any wod with them in it.

How/Why did you start CrossFit?  My friend, Nate Stewart had a box in CrossFit Indian Trail.  He invited me to come to his box to help me train for the marine corp mud run.  I continued working out there until I learned CrossFit Harrisburg was opening.

How/Why did you start coaching CrossFit?  Over the years I’ve coached hundreds of athletes in various sports and have always loved it.  The pursuit of greatness – raising the bar for others AND then they in turn raise it for me.  In the game of life, I find joy in serving and helping others.  Just a few months after joining CrossFit Harrisburg, I remember having a post wod brainstorming chat with Frankie and he said I’d be good coach.  And that’s all it took!  I went for my L1 in July 2012 and have been coaching ever since; in 2017 I went back and got my L2.


Do you have a favorite coaching moment?  I don’t.  I have many!  I get more joy & fulfillment watching others do their first RX wod, PR’ing a lift, or doing their first pull-up, than I do PR’ing my own lifts.  Watching someone new come in, with terrified eyes and then watching the love for CrossFit unravel is awesome to witness and be apart of.

Take us back to your first day in CrossFit….  My first wod was rowing, air squats, pull-ups, and push-ups.  It was the longest 16 mins of my life!  I remember Coach Nate saying over and over, “You can do one more!!”  He believed I could, so I had to!

What kind of changes have you seen in your body, health and fitness since starting CrossFit?   When I started CrossFit I tried to avoid anything with the barbell and cringed when I had to take weight overhead.  I have a reconstructed shoulder and limited mobility in it so I was quite protective.  The stronger I got, the less nervous I was about throwing a barbell overhead.  I never thought I’d climb a rope or do a pull up but CrossFit provided progressions to help me gain the strength and confidence to do both.

Have you experienced any changes in your life since beginning CrossFit that have been totally unexpected?  Yes – daily conversations about a work out!  Weight training has changed me on the inside as it keeps me off medication for diabetes.  CrossFit made me into a better version of myself, not just stronger on the outside but also on the inside.  I never expected that walking into a gym would have developed real friendships that will last longer than the wod.  I also never expected to run anything longer than a 10k but ran a marathon and half marathon with some of the greatest friends (from CFH) that are more like family to me.

Please share your favorite CrossFit Harrisburg moment(s):  I have to share two:  Fight Gone Good – for Joel Sloan and celebrating our local hero, Christopher Barton.

Any advice for those just getting started?  Don’t get caught up in what everyone else is doing.  Do you!  Don’t be intimidated, everyone was a beginner at one time.

Why CrossFit Harrisburg?  I’ve visited a few other boxes while traveling over the years and have to say it’s always good to be home!  It’s not just the physical aspect but the mental and social aspects that keep people coming back to  CFH.  There’s something about seeing a work out and thinking, there’s no way!  And then you work through it and whether or not you really know the person next to you, they’re your new BFF because you survived the unthinkable together.  Great coaches are those that genuinely want to see you get better, stronger, faster, and also encourage and promote a culture of positivity and inclusion – and you will find these coaches at CFH.  People come to get fit and leave with confidence, a sense of accomplishment and long lasting friends!