His favorite quote, ” Have I done everything that I possibly can?” Introducing Zack Lauf, our June MVP at Jefferson City CrossFit. Not only can he hold a 9:23 plank, but he is one of the hardest workers that has stepped through our doors. He comes in when he can from a 5am class to a 6:30 pm class. He has been with us since last Fall, and has already competed in his first CrossFit competition. We couldn’t be more thankful to have him as part of our community! Thank you Zack!


Name: Zack Lauf
Age: 24
Family: no family of my own just me, my parents and 2 older sisters
How long have you been CrossFitting?: 8 months (time flies)
What is your greatest accomplishment at the box?: the rope climb, I’ve never thought I would be able to do one until I came to JCCF.
What is one of your favorite memories at the box?: well I don’t know if you can call it my favorite. But we were WODing one time when the tornado sirens came on….needless to say, everyone PR’ed their time. lol.
Favorite weightlifting movement and Why?: I LOVE the Clean because it tests your combination of strength, speed, and mental toughness-the essentials to being an athlete…You have to be strong to lift the weight, quick to get under the bar, and if you don’t believe 100% you can do the weight then you’ll fail the movement.
Deadlift or Power Clean and Why?: Power Clean, just because I think I’m better at it lol.
Wall balls or Burpees and Why?:  I’ve always thought that wall balls tend to spice up a WOD & make it just a little more fun. Burpees on the other hand-not so much.
Favorite Shoes to work out in: If I said anything other than toe shoes then I think all of JCCF would know I was lying lol but they are my favorite.
If you could give any advice for a person new to CrossFit, what would it be?: Just give it a try. When I started I was really nervous because I didn’t think I was in good enough shape to do it & I didn’t know anyone at JCCF before joining. But now I’m constantly trying something new, making friends, and having fun. It’s definitely worth a shot.
Goals in the future with your CrossFit adventure: a muscle up and a one mile run in under 7 minutes.
What is your favorite WOD? I like team WODs. They mix things up, It makes it seem more like a game and less like a workout.
What is your favorite Mobility? Most hamstring stretches. Mine have always been too tight.
What is one thing that people who know you, may not “know” about you? I found a cat, named him bob. So now I live with a bobcat (true story)
Favorite past time outside of CrossFit: I volunteer as a youth football coach in the PAL league here in town. Me and my dad have been coaching together for the past 3 years as of this fall. We coach 5th/6th graders who are brand new to the sport.
Favorite Food: Mexican
Favorite Beverage: well it’s a toss-up between bud light platinum & water.
Favorite Quote: “have I done everything that I possibly can?”
Additional Comments: I used to see fitness as something I needed to do, like a chore so that my belly didn’t get too big. But now it’s turned into a hobby. After joining JCCF I do it because it’s fun to see how high you can climb, how much you can sled push, or how fast you can run. There’s always something you can improve on and that what makes it fun.