Meet Your Trainers

Owner & Trainer Maria Holee

This image has an empty alt attribute; its file name is 2C022E66-BABA-46E1-A7F2-0CA6A09C356E-819x1024.jpgHigh 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.

Owner & 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 Natalie

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High School/College Activities: Cheer leading, Dance team, Swim team, Cross Country, Orchestra, Wichita Youth Symphony, Student Government, Wichita State Rowing Team (this is where Nat and Sam fell in love)

Certificates: CrossFit Level 2, CrossFit Kids, USAW Sports Performance Coach, OnBalance Seminar with Elisabeth Akinwale 2015, Jared Enderton Strength Seminar 2015.

Experience/Career last 10 years: Stay at home Mom, Bookeeper at Inland Marine, Bosu Instructor at YMCA, Swim Instructor at YMCA. Customer Service Representative at Amos Agency. 1st Place CrossFit Fringe Show Me Strength Competition, RX Individual Division, September 2013. 2nd Place, CrossFit Unstoppable, WODFest, RX Women Team Division in October 2014. Qualifier for Masters Nationals 2016 Weighlifting. Head CrossFit Kid Coach and Programmer for our CF Teens and CF Kids program.

What do you love about CrossFit; “I love how its constantly challenging me!  I have all sorts of skills to improve on! I love the support of fellow CrossFitters and how everyone is striving to improve!”

Favorite Mobility: “My favority mobility is the lacrosse ball around my shoulder blade.”

Favorite WOD: “I was pretty smitten by Grace today so for now I would say that is my favorite!”

Least Favorite WOD: “Don’t really have one – enjoy the challenges that come with any WOD!

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

This image has an empty alt attribute; its file name is IMG_3657-972x1024.jpgHighschool: Cheerleader

College

Certificates: Crossfit Level 1, CPR 

Experience: 

Love about Crossfit:

Favorite Mobility: 

Favorite WOD: 

Least Favorite WOD: 

Trainer Rachelle Odom

 

Highschool: California High School

College: Completed some health and wellness courses through Lincoln University

Certificates: Crossfit Level 1, Previous AFFA Certified personal trainer, spinning instructor

Love about Crossfit:  I love the community and the hard work that crossfit teaches you. Crossfit creates discipline inside the gym and outside the gym. Surrounding yourself with people that thrive off of that hard work just makes you want to keep coming back. I also really love that post WOD high you get after a tough workout and you’re laying on floor wondering what in the world you just did haha!

Favorite Mobility: Pigeon Pose

Favorite WOD: DT – Hero WOD

Least Favorite WOD:  hhmmm….I honestly don’t think I have a least favorite. I can find something I like in all the WODs 🙂

Trainer Caleb Hankins

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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 Liz Volmer

Degrees:  Bachelors in Business.

Certificates:  I have my L1 and CrossFit Kids Certificate. I love to see the smiles on the kids faces when they master a skill.

Experience Career last 10 Years: Hardworking Mother of three. I have been lucky enough to work at the same dental office for the last 24 years. Coaching at JCCF for 3 years in the CrossFit Kids and CrossFit Teens program.

Favorite Mobility: Regular hours of yoga in my week and it’s made a big difference in the way I feel and my abilities inside the gym.

Favorite WOD:  I like long chippers. Multiple movements over a longer stint of time.

Least Favorite WOD: Benchmark “Annie”.  The rope and I have a real love/hate relationship.

Trainer Jamie Faulconer

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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

Degrees:

Certificates:  CrossFit Level 1.

Favorite Mobility:

Favorite WOD:  Anything with Rowing or Biking.