Trainer & Co Owner Natalie
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 & Co Owner Maria
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, 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 11 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 8 years. Loved it so much coaching/training for the last 7+ years. Decided to open our own with the Casey’s. 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. 1st place CrossFit Sedalia Heroes in the Heartland, RX Individual Division in July 2014. 1st Place CrossFit Fringe Show Me Strength Competition, RX Individual Division in September 2014. 2nd Place, CrossFit Unstoppable, WODFest, RX Women Team Division in October 2014. 1st Place, CrossFit Unstoppable, WODFest, RX Women Team Division in October 2015. 5th place June 2016 StrongWoman Nationals in Louisville, KY. Qualified for 2017 Weightlifting Masters Nationals
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.
Favorite WOD: Grace, Isabel, Randy. I am waiting for the perfect “Girl” wod that includes BW back squats.
Least favorite WOD: Anything with running. Unless it is 100 meters.
Trainer & Co Owner Jake
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.
Experience/Career: Captain of Jefferson City Fire Department. Firefighter/EMT for the last 11 years. Sold Cell phones before that. Qualifier for Masters Nationals 2016 and 2017 Weighlifting
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.”
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
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)
High School/College Activities: Football, Wrestling, Golf
Certificates: CrossFit Level 1, OnBalance Seminar with Elisabeth Akinwale, Outlaw Barbell Camp with Jared and David Fleming, Jared Enderton Strength Seminar 2015
Experience/Career: Owner/Agent of The Amos Agency LLC…Licensed in Property/Casualty/Life/Health/Variable Contracts…Financial Services Representative (eg…Mutual Funds, 401k Rollovers, Annuities)
What do you love about CrossFit: It’s something new and challenging everyday…and everybody can do it! It is so cool to see not only myself progress, but everyone…Everybody from our experienced athletes to on rampers that come in every month!
Favorite Mobility: Hip mobility, Shoulder mobility, Big, big fan of “Mobility WOD ” on youtube
Favorite WOD: “Murph” or “Prescott 19” I like the longer WODs- They really show what your body is capable of doing.
Least favorite WOD: Anything with Double Unders…That will change soon..I vow to get better!!!
Highschool: FFA, volleyball
College: Volleyball, Kappa Alpha Theta sorority, Physical Therapist Assistant
Certificates: Crossfit Level 1, CPR and First-Aid, ACSM Personal Trainer
Experience: I have a Bachelors 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 everyday and see imporovements. 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.
Activities: Football and Baseball
Degrees: B.S.B.A. Finance and Banking
Certifications: CF L1 Trainer, Jared Enderton Strength Seminar 2015
Career: 4 years in banking and the last 4+ years in state economic development.
What do I love about CF: I enjoy the community aspects of CrossFit. To have a group of people get together to encourage each other and help each other fulfill their goals is awesome. Other pleasurable side effects include; bigger muscles, paleo recipes, protein shakes, sweat angels, defined abs, Tank Top Tuesdays, and loud music.
Mobility: Floss and lacrosse balls.
Favorite WOD: Chippers
Least favorite wod: Anything with HSPU.
High School/College Activities: I played College Lacrosse and play softball and kickball regularly.
Certificates: CF-L1 Trainer, CPR and First Aid
Experience/Career last 10 years: Bachelor of Science in Civil Engineer and I’ve been working as a Structural Designer at MoDOT for almost 6 years.
What do you love about CrossFit; Crossfit has allowed me to push myself to limits I never thought possible. There are new challenges everyday to keep things exciting. I am stronger now than ever before. The community aspect is what keeps my wife and I coming back though. We have met a lot of great people who we can call friends.
Favorite Mobility: Foam rollers and lacrosse balls
Favorite WOD: I like longer chippers and hero wods. Then I like repeating them to see how I’ve progressed. Also anything with pull-ups or bar muscle-ups.
Least Favorite WOD: Anything with high amounts of HSPUs, they are my Achilles heel. Wall balls and I seem to not get along very well either!
Trainer Lindsey Burks
Highschool: Graduated from Helias High School in 1999
College: Graduated from Columbia College in 2004 with a B.S. in Business Administration with an emphasis in Human Resource Management
Experience: I started CrossFit in September 2013..it was love at first lift! I try to WOD 5 days/week, sometimes that happens to be M-F, other times, my schedule allows me to make it in on the weekend.
Love about crossfit: I love that I am challenged every single time I walk in the gym. I like to be pushed. By the coaches. By the other members. By myself. I love to look back on my progress and see how far I’ve come, all while looking forward and setting new goals as well!
Favorite Mobility: I like work
Favorite WOD: Kelly – I actually have a love/hate relationship with her. The first time I met ‘Kelly’ I was unable to finish the workout in the time given. I wasn’t happy. Now, I just keep working to get faster. I don’t mind the individual movements (running, box jumps, wallballs), but putting them all together makes for a whole lotta fun J
Least favorite WOD: CF Open 16.4…which I’m sure will rear its ugly head in 2017…
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.