Owner Andrea Sellers
Owner J.C. Sellers
Trainer Maria Holee
High School/College Activites: Track (Shot put and Discus), National Honor Society, Math Team, Fellowship of Christian Athletes, Profound fan of brothers in wrestling, so I became a “Wrestling Statistician” for 4 years.
Degrees: Bachelor’s Cum Laude in Business Administration
Certificates: CrossFit Level 2 renewed Janaury 2022, Squat University 2019 Seminar with Physical Therapist Dr. Aaron Horschig, CrossFit Gymnastics, Outlaw Training Camp, Para Bellum Series, OnBalance Seminar with Elisabeth Akinwale 2015, Outlaw Barbell Camp with Jared and David Fleming 2015. Jared Enderton Strength Seminar 2015. Attitude Nation Jon North Weightlifting Seminar Sept 2016.
Experience/Career last 10 years: “Account and Benefits Rep for a Retirement Pension plan 14+ years. Crunch numbers and help people understand retirement. Note: save now. no one else is doing it for you. Consumer loans and Debt collector prior to this choice. CrossFitting for 9 years. Loved it so much coaching/training for the last 8+ years. Decided to open our own. One of the best decision’s of our Holee lives. Received education at 3 different Chiropractic/Nutritional Seminars while working as Chiropractic Assistant for 7 years. Eat Clean. CrossFit. You know the drill. 5th place June 2016 StrongWoman Nationals in Louisville, KY. Qualified for 2017 Weightlifting Masters Nationals. 5th place Team 2017 Granite Games in St. Cloud, MN. 1st Place CrossFit Fringe Show Me Strength Competition. Qualified for 2017 2018 Weightlifting Masters National. Qualifier Too 200 Masters CrossFit 2018.
What do you love about CrossFit: When I found CrossFit, I was wondering where it had been my entire life. Best part of my day is leaving the office to head to coach phenomenal athletes. The athletes make me smile every day.
Favorite Mobility: Hip, Hip flexor. I need it bad. Lacrosse ball to the flexor. Avascular Necrosis in Left hip since I was diagnosed at age 10. Hip replacement May 2021. Movement is absolutely medicine. Fact: Anything is possible!
Favorite WOD: Grace, Isabel, Randy. I am waiting for the perfect “Girl” wod that includes BW back squats and pullups.
Least favorite WOD: Anything with running. Unless it is 100 meters.
Trainer Jake Holee
High School/College Activities: Wrestling, Cross Country (I was a lot skinnier then).
Certificates: CrossFit Level 2, CrossFit Kids, Outlaw Training Camp, Para Bellum Series, OnBalance Seminar with Elisabeth Akinwale, Outlaw Barbell Camp with Jared and David Fleming, CPR, EMT, BLS, ACLS, PALS, PHTLS, etc…. Jared Enderton Strength Seminar 2015, Attitude Nation Jon North Seminar Sept 2016. Masters National Weightlifting Qualifier 2017, 2018, Competed at Arnold’s Weightlifting Competition 2018
Experience/Career: Assistant Chief of the Jefferson City Fire Department. Firefighter/EMT for the last 18 years. Sold Cell phones before that. Qualifier for Masters Nationals 2016 and 2017 Weighlifting. Opportunity is everywhere.
What do you love about CrossFit: I love the way it has boosted the intensity of my workouts. I love how varied it is. Lastly, I love how it’s improved my overall health and quality of life.
Favorite Mobility: Lacrosse ball to the pecs and lats.
Favorite WOD: Grace, Diane
Least favorite WOD: Anything that requires me to move my chunky body through space (aka gymnastics or bodyweight movements) more than 40-50 times.
Trainer Rachel Marion
High School/College Activities: Basketball, Cheer leading, Baton Twirler, Drama.
Degrees: Associate Degree in Nursing.
Certificates: CrossFit Level 2, OnBalance Seminar with Elisabeth Akinwale, BLS, CPR, ACLS. 2nd Place JD Gym Strongman Competition July 2015.
Experience Career last 10 Years: RN- last 4 years in Cardiac/Pulmonary Rehab. Nursing career includes ER, ICU, Nuclear Medicine/Radiology.
Favorite Mobility: “Rachel Marion thoracic/shoulder, driving in the car for over an hour” MWOD. The Couch Stretch. Trying to replicate K Starr’s 10 minute squat test with a glass of wine in his hand.
Favorite WOD: Grace, CF Open 13.1.
Least favorite WOD: “Sweet, sweet Karen. I used to like her, but she is on my list after my last meeting with her.”
Trainer Travis Milne
High School/College Activities: Weight-lifting, swim team, softball
Certificates: Level 2 CrossFit, OnBalance Seminar with Elisabeth Akinwale
Experience/Career last 10 years: Weight training, softball and swimming. City of Jefferson Fireman/Driver
What do you love about CrossFit: The careful balance between modalities, and never knowing what tomorrow holds.
Favorite Mobility: Anything that stretches me out from yesterday.
Favorite WOD: What ever one leaves me laying on the floor in complete exhaustion.
Least Favorite WOD: What ever one leaves me laying on the floor in complete exhaustion.(Its a love hate relationship)
Trainer Erin Eggen
Highschool: FFA, volleyball
College: Volleyball, Kappa Alpha Theta sorority, Physical Therapist Assistant
Certificates: Crossfit Level 2, CPR and First-Aid, ACSM Personal Trainer
Experience: I have a Bachelor’s degree in Exercise Science, Physical Therapist Assistant at Capital Region Medical Group. I have worked many years as the volleyball coordinator at Firley YMCA, and have a few years of experience coaching volleyball from college down to 4th graders.
Love about crossfit: I love that crossfit has always challenged me mentally and physically. I love that I can push myself every day and see improvements. I also love that there is ALWAYS something new to learn and work on.
Favorite Mobility: Anything with the foam rollers
Favorite WOD: Anything with squats; loved the WOD we just did in honor of Firefighter Michael Kennedy: 33 BS, 15 burpees, 33 DL, 15 burpees, 33 KB, 15 burpees.
Least Favorite WOD: Karen; though just recently learned not to hit myself in the face with the wallball so maybe next time won’t be so bad.
Trainer Jill West
Certificates: Crossfit Level 1, CPR
Love about Crossfit: Burpees
Least Favorite WOD:
Lead Trainer Caleb Hankins
Highschool: Jefferson City High School
Certificates: CF-OL1, CPR, AED, Teaching Cert. In MO and AR.
College and Experience: Graduated from Harding University in Searcy, AR with a BS in Math. Worked as a camp counselor for many years in Jeff, teaching kids how to canoe, fish, and shoot arrows. I’ve also worked as a youth intern for a church in Dallas Texas and took a summer trip to Rwanda with Africa Reads in College to teach basic English vocabulary to 3rd and 4th years. I am currently in my third year teaching Math at Thomas Jefferson Middle school, where I also coach a few sports on the side.
Love about CrossFit: What better way to do something that challenges your every aspect of life than to do it with people just as driven and consistent as you. The rooster crew and many others have seen me progress, so, every workout, the crew around me refuses to let me slack off. The community keeps you accountable and that makes it so tough but also so exciting. When you see someone PR a big lift after watching them work so long and so hard, it makes it thrilling.
Favorite mobility: The part of inch worm where you start to walk your hands back is heavenly. I have such tight hamstrings so I can set there forever and still feel a stretch. The rest of the stretch/warmup is good too, just that part specifically makes me feel really good.
Favorite WOD: Jerry. 1 mile run: 2000 meter row, 1 mile run. Running is something that comes very natural to me, so I’m a big fan of Jerry. Also, anything with a heavyish clean or deadlift. Something about those two lift makes you feel like the Hulk when you hit them well.
Least Favorite WOD: Any WOD with a bench press. Not even a second thought. Literally anything else. I’d rather do max cal echo sprints than bench press. I have been blessed with orangutan arms. They are great for many things like volleyball, rowing, kip swings, but are horrible for pushing anything. When the bar hits my chest it feels like an eternity to hit full extension. There was a workout that was Cindy with a twist. 150 WB’s but every time you dropped the ball you had to do a set of bench press at 185. I tried my absolute hardest to go unbroken so that I didn’t have to bench. I failed at 80 and the rest of the workout went downhill.
Trainer Jamie Faulconer
High School: I did track (sprints not distance). I also did one year of basketball
Degrees: Masters and Undergrad in Criminal Justice.
Certificates: Level 1 CrossFit
Experience Career last 10 Years: I currently work for CASA and we advocate for children in foster care. I have spent my professional career trying to help families and children in the juvenile and child welfare systems.
Favorite Mobility: Prayer Lat stretch
Favorite WOD: I can’t think if of just one. I love Grace, Isabell, DT. Anything with a heavy barbell
Least Favorite WOD: Anything with high gymnastics movement. (See above on what my favorite is). This is a weaker point that I am continuing trying to improve.
Trainer Guy Provencal
High School/College Activities: Football
Certificates: CrossFit Level 1.
Favorite Mobility: The one he doesn’t have to do.
Favorite WOD: Anything with Rowing or Biking.
Favorite Quote: Don’t Die.
Trainer Buffy Atout
High school: Jefferson City High School
College and Experience: Seminars, Schooling etc. I have been a member of Jefferson City CrossFit for six and a half years. In September 2022, I received my crossfit-level 1 certification. Outside of the box, I am an educator. I hold a bachelor’s degree in elementary education from the University of Central Missouri and a master’s degree in education: curriculum and instruction from William Woods University. Currently, I am attending the University of Missouri pursuing certification as a library media specialist. I was an elementary teacher for 10 years before becoming a library media specialist in 2022.
Love about crossfit:
I love crossfit because of how it makes me feel—- strong, confident. I love crossfit because there is no finish line. I love the competition with myself, to push myself to master new skills, improve lifting techniques and form, lift heavy, and build strength.
Favorite Mobility: My favorite mobility stretches are the elbow to instep Stretch and frog stretch.
Favorite WOD: My favorite WODs are the long, tough, chipper workouts. These are WODs that allow me to build my stamina to keep going, to finish. One of my favorite WODs is 12 Days of Christmas.