Our Coaches

What year did you start CrossFitting?

2011.

Why did you get into fitness (and CrossFit)?

My fitness journey began in high school. I was the one who would wake up and run 5 miles before school, go to practice and then work out after practice. I always loved the idea of working out, especially at intensity. CrossFit has given me the ability to highlight my coaching talents while making people healthier at the same time. I could not ask for more.

Why did you become a trainer?

I have always loved coaching. My family is full of some great coaches and I guess I have followed suit. Training was something that came easy to me due to my upbringing and willingness to help others.

What’s your favorite CrossFit movement?

Running.

What is your favorite cheat food?

Pizza.

Who is your favorite superhero and why?

Hancock, I don’t know if he qualifies, but the guy is legit. He is basically all the superheroes rolled into one.

Qualifications:

• CrossFit Level 1 and 2 Certified Trainer
• Precision Nutrition L1
• CrossFit Aerobic Capacity Certified
• Chad Vaughn Olympic Lifting Certificate
• Iowa High School Coaches Certified
• Placed in the CrossFit Games Top 10 teams multiple years (3rd fittest)
• BA in Criminal Justice from St. Ambrose University
• Master’s in Sports Management from Western Illinois University
• Played baseball at the collegiate level (University of Dubuque)

What year did you start CrossFitting?

2009.

Why did you get into fitness (and CrossFit)?

I’ve been involved in team sports my whole life and those who know me best know I have a slight competitive side. I was easily drawn to CrossFit when I was first introduced to it during my undergraduate internship in college. I spent a few years doing WODs (workout of the day) at my college gym getting strange looks from everyone before finally joining the local CrossFit gym in graduate school.

Why did you become a trainer?

I love my job as a physical therapist. I get to work with real people every day, teaching them how to move correctly and function efficiently for daily life….seems to fit pretty well with CrossFit 🙂

What’s your favorite CrossFit movement?

Handstand push-ups.

What is your favorite cheat food?

Ice cream.

Who is your favorite superhero and why?

I’ve never been much of a superhero person, I like real-life heroes…like my dad. He’s awesome. And my husband, he’s pretty super, too. 🙂

Qualifications:

• CrossFit Level 1 Certified Trainer
• Board-certified Orthopedic Specialist
• First aid and CPR Certified
• Placed in the CrossFit Games Top 10 teams multiple years
• BS in Exercise Science | St. Ambrose University
• BS in Human Performance & Fitness | St. Ambrose
• Doctor of Physical Therapy | St. Ambrose University

What year did you start CrossFitting?

2012.

Why did you get into fitness (and CrossFit)?

I got into CrossFit to become a better athlete for the sports I was playing, and I loved the challenge of it. It stuck with me even after my retirement from high school sports. I enjoyed the challenge of trying to make myself better day in and day out. When I started, I didn’t realize how much a community could change the way I view fitness. It’s definitely the everyday people that make me come back again and again.

Why did you become a trainer?

I really enjoy helping people become better and more fit than they were the day before. I love watching people progress as individuals. It’s satisfying knowing you are trying to make someone’s life better by making them healthier.

What’s your favorite CrossFit movement?

I enjoy a lot of movements, but my favorites are squat clean, muscle-ups, toes to bar, chest to bar, and handstand push-ups.

What is your favorite cheat food?

Pizza

Who is your favorite superhero and why?

Batman, because of the Dark Knight Trilogy.

Qualifications:

• CrossFit Level 1 Certified
• CrossFit Level 2 Certified
• BS in Mechanical Engineering from the University of Iowa

What year did you start CrossFitting?

2010.

Why did you get into fitness (and CrossFit)?

At 32 years old I was miserable, unhealthy, overweight and suffering from severe depression. After a humbling day on the beach with family, I decided that my former lifestyle was over and I would begin relentlessly pursuing healthy living. I drove straight through the night to get home and joined a gym the next day. I spent four years on my own and had a lot of success before joining CrossFit. Upon beginning CrossFit, I realized I had only scratched the surface of what was possible.

Why did you become a trainer?

I became a CrossFit trainer because of my passion to assist real people to effect real change in their lives through relentless pursuit of fitness and healthy living. Anyone – age, gender, size, background – willing to work hard with a positive attitude following the CrossFit protocol is capable of seeing unbelievable results. I get tremendous fulfillment in being a small part in encouraging, teaching and helping people meet and exceed their goals. I see limitless potential in everyone – more than they see on their own.

What’s your favorite CrossFit movement?

Prowler.

What is your favorite cheat food?

Fire Cheetos.

Who is your favorite superhero and why?

Spiderman, “With great power comes great responsibility.”

Qualifications:

• CrossFit Level 1 Certified
• CrossFit Level 2 Certified
• Vaughn Weightlifting Seminar – Bronze & Silver
• BA in Accounting and Finance from Augustana College

What year did you start CrossFitting?

2013.

Why did you get into fitness (and CrossFit)?

After I stopped playing college baseball I needed some “cardio.” A friend of mine was posting pictures of her all shredded body from this “CrossFit” thing so I gave it a try. I’ve been hooked ever since.

Why did you become a trainer?

I have always loved human movement and helping people. As a physical therapist student, coaching CrossFit is as close to what I want to do with my life as I can get.

What’s your favorite CrossFit movement?

A heavy squat clean or some bar muscle ups.

What is your favorite cheat food?

I eat what I want for the most part. If there are donuts sitting there, I’m going to eat them…all of them.

Who is your favorite superhero and why?

I believe in versatility. Everyone has a weakness but it’s how you make up for that weakness in all other aspects of fitness that defines you. For that, I choose Superman. Even though he doesn’t do so well with Kryptonite, he’ll kick some butt any other time.

Qualifications:

• CrossFit Level 1 Certified Trainer
• Placed in the CrossFit Games Top 10 teams multiple years
• BS in Exercise Science from St. Ambrose University
• Doctor of Physical Therapy from St. Ambrose University

What year did you start CrossFitting?

2014

Why did you get into fitness (and Crossfit)?

Growing up, I HAD to be playing sports – the competition and discipline put me in my natural element. After college, I was working out at the YMCA 6-7 times a week, searching for a competitive outlet. A buddy of mine convinced me to try a CrossFit class. After a million overhead squats and ring dips, I couldn’t feel my thumbs for a week. I had so much “fun” that I just kept coming back.

Why did you become a trainer?

I’ve always been a technical learner and truly enjoy imparting what I’ve learned to others. Seeing the “click” or the “aha!” moment is something truly rewarding for a coach and can generate some real momentum in that individual, both inside and outside of the gym.

What’s your favorite CrossFit movement?

Oh, running hands down. Just kidding. I hate running. Running’s the worst. I think everyone knows I’m cool with a heavy barbell pretty much anytime.

What is your favorite cheat food?

For the most part, I eat a pretty healthy normal diet, so I’ll treat myself with the occasional steak dinner. What REALLY gets me going though? Gotta be donuts. Donuts and a good old-fashioned pie.

Who is your favorite superhero and why?

Probably Thor. Controls lightning, drinks a lot of beer, and um…great hair or whatever.

QUALIFICATIONS

• OC3 Black – CrossFit Games Team 2016 (5th)
• OC3 Black – CrossFit Games Team 2017 (12th)
• CrossFit OC3 – Assistant Weightlifting Coach
• BA in Finance, Marketing – Loras College, 2010

What year did you start CrossFitting?

February 2012, started coaching in August 2012.

Why did you get into fitness (and CrossFit)?

After college basketball I was looking for something to fill the competitive void, and CrossFit was a great fit. I started out recreationally but soon became more and more competitive. I actually met my wife doing CrossFit, and we have competed together several times.

Why did you become a trainer?

I am very passionate about CrossFit and the impact it can have in your life. Having the opportunity to help people move better and live healthier and more fulfilling lives is something I truly enjoy.

What’s your favorite CrossFit movement?

Favorite movement is muscle-ups, favorite workout would be Amanda or Murph.

What is your favorite cheat food?

Ice cream, or anything with chocolate and peanut butter.

Who is your favorite superhero and why?

Probably Batman, since he is somewhat self-made and has some awesome gadgets.

Qualifications:

• CrossFit Level 1 Certified
• BA in Business Finance/Banking & Management from Waldorf College

What year did you start CrossFitting?

2010.

Why did you get into fitness (and CrossFit)?

I got into Crossfit because I needed a new workout routine. I was tired of doing the same old sets of 10 at the “globo gym.” I love how CrossFit is constantly varied, forcing me to work on my weaknesses while making me stronger. That push and drive wouldn’t have happened working out by myself.

Why did you become a trainer?

I became a trainer in 2011 after I found myself helping others on technique and movement during class. I was naturally drawn to it!

What’s your favorite CrossFit movement?

Handstand push-ups.

What is your favorite cheat food?

Happy Joe’s taco pizza!

Who is your favorite superhero and why?

Superman because he has the strength, speed and the best super power of all – flying! No other superhero has all of the powers Superman has!

Qualifications:

• CrossFit Level 1 & 2 Certified Trainer
• CrossFit Aerobic Capacity Certified
• CrossFit Powerlifting
• CrossFit Weightlifting
• AHA CPR Certified
• BS in Electrical Engineering from Southern Illinois University-Carbondale

What year did you start CrossFitting?

2012.

Why did you get into fitness (and CrossFit)?

I started CrossFit while in the Army. The monotonous routine the Army provided didn’t offer enough variety or the general physical preparedness I felt was needed. A friend of mine introduced me to CrossFit while deployed and I instantly saw the value of the training. I’ve been in it ever since!

Why did you become a trainer?

I knew that the best way to show my family and friends the value of CrossFit was to educate myself on the methodology. I attended a CrossFit seminar to better my understanding and to allow me to share it with others.

What’s your favorite CrossFit movement?

If you asked the 5:30pm class they could tell you. It is without question the snatch. It is by far the most technical and graceful move in CrossFit.

What is your favorite cheat food?

Donuts. Really any pastry!

Who is your favorite superhero and why?

The Hulk. He is super intelligent and super strong!

Qualifications:

• CrossFit Level 1 Certified Trainer
• CrossFit Olympic Weightlifting Certified
• BS in Criminal Justice

What year did you start CrossFitting?

2012.

Why did you get into fitness (and CrossFit)?

I was a high school athlete and missed the competitive drive sports had on me until I was introduced to CrossFit by a coworker. I learned there was a lot of value in CrossFit beyond the physical push to improve every single time I walked into the gym. I ended up meeting my rock star husband and many other high quality people through the CrossFit community.

Why did you become a trainer?

My husband is a trainer and really enjoys coaching. He kept saying I would be a good fit as a coach, so I went for it. My favorite part of coaching is building up others to give them the confidence to achieve things they didn’t think they could.

What’s your favorite CrossFit movement?

Box jumps and bar muscle ups.

What is your favorite cheat food? 

Ice cream with a significant amount of candy in it.

Who is your favorite superhero and why?

My Grandpa Jack. He had the power to make an entire room light up with smiles and laugher. The world needs more of those powers!

Qualifications:

• CrossFit Level 1 Certified Trainer
• Degree in Business Administration: Human Resources Management from University of Northern Iowa

What year did you start CrossFitting?

2015.

Why did you get into fitness (and CrossFit)?

Fitness has always been a priority of mine. I was a competitive gymnast for 16 years. When I retired from gymnastics, I found CrossFit and my passion transferred. I love the competitiveness and the morality of training your body to accomplish something that it couldn’t before.

Why did you become a trainer?

I became a trainer because I enjoy seeing the progress and success of the people around me. I want to share my whys and love for CrossFit with people. I also love the accountability and relationships gained in the CrossFit community.

What’s your favorite CrossFit movement?

Handstand walks!

What is your favorite cheat food?

Peanut butter double stuffed Oreos!

Who is your favorite superhero and why?

The Flash because he’s just so cute and nice and I’m just as fast on the Assault bike.

Qualifications:

• CrossFit Level 1 Certified Trainer
• Associate in Applied Science – Radiologic Technology from Scott Community College
• Competitive Gymnast

What year did you start CrossFitting?

Winter of 2017, shortly after attending an OC3 party. I’m still trying to figure out if there’s a correlation there…

Why did you get into fitness (and CrossFit)?  

I’ve always been into fitness but, more than anything, I enjoy being challenged and that only intensified after I joined the Marine Corps. Since then, I’ve participated in a variety of sports (i.e. triathlons, powerlifting, mountain biking) and recently decided to try CrossFit. Since then, I’ve been hooked on the atmosphere created by the members and coaches and aspire to contribute to this awesome dynamic.

Why did you become a trainer?

I enjoy helping people meet their fitness goals.

What’s your favorite CrossFit movement?

Burpees.

What is your favorite cheat food?

Great tasting barbecue.

Who is your favorite superhero and why?

Wolverine. Tenacious, fierce and resilient!

QUALIFICATIONS

•   CrossFit Level 1 Trainer
•   Masters of Business Administration from Texas A&M Corpus Christi, 2017
•   Currently serving as a US Marine since 1997 to present as an Ammunition Officer
•   Led organizational physical fitness programs at varying levels and scopes throughout my career

What year did you start CrossFitting?

2014.

Why did you get into fitness (and CrossFit)?

I’ve always been an athletic person! I played softball in my younger years, started my family young, then got back into it after having kiddos. CrossFit has challenged me unlike anything else.

Why did you become a trainer?

There’s not much I love more than to pour into and encourage others! I love building people up, seeing them smile, building their confidence in who they are and confidence in what they can do! It was a natural progression for me. Plus, I love learning and go all-in when something matters!

What’s your favorite CrossFit movement?

I love all of the complex movements: snatches, clean and jerks, overhead squats and handstand pushups. I like to slow movements down and focus on the form and technique behind them.

What is your favorite cheat food?

Probably pizza! But, if chocolate is considered, it’d definitely be the winner!

Who is your favorite superhero and why?

Oh goodness, probably Batman! Everything he is is because he worked hard and made it happen! It wasn’t a genetic power, it was hard work and determination.

QUALIFICATIONS

• CrossFit Level 1 and Level 2 Certified Trainer
• CrossFit Level 3 in progress
• CrossFit Weightlifting Level 1
• AHA BLS Provider (CPR & AED)
• Internship with Coach Mike Burgener

What year did you start CrossFitting?

2016.

Why did you get into fitness (and CrossFit)?

The senior year of my undergraduate degree I did an internship at a CrossFit gym and absolutely fell in love with it. My first workout was assault bike sprints…who would come back after that right? I love all the ways CrossFit parallels to life and the process behind becoming better and working on the areas that we lack and how that in and of itself makes us better and stronger.

Why did you become a trainer?

What fuels me is being able to be a part of someone’s life and watching them get better and helping them through that process. The small wins, the big wins, the failure…it all brings growth and as a trainer and CrossFit coach I get to do that every day!

What’s your favorite CrossFit movement?

Toes to bar!

What is your favorite cheat food?

Donuts for sure.

Who is your favorite superhero and why?

Captain America because…USA!

QUALIFICATIONS

• CrossFit Level 1 Certified Trainer
• NSCA Certified Strength and Conditioning Coach (CSCS)
• Working towards a Doctorate at Palmer College of Chiropractic
• Master of Exercise Science in Human Performance
• BS in Exercise Science

What year did you start CrossFitting?

2014.

Why did you get into fitness (and CrossFit)?

I’ve always loved physical exercise and grew up participating in team sports in South Africa; field hockey, touch rugby and endurance horse racing. When I moved to America, I struggled to find a sport or fitness goal and ended up gaining a lot of weight and being very unhappy. One day I saw a coworker eating carrots and staring at his screen as he watched a ‘hero workout’ and asked, “What is this craziness??” The next day I found the nearest gym and, from that very first “on ramp” session, my fitness drive was rekindled. Needless to say, I fell in love with CrossFit!

Why did you become a trainer?

To bring the world of CrossFit to others. To show them how awesome, freeing and fun it is.

What’s your favorite CrossFit movement?

Power clean! Power cleans all day!

What is your favorite cheat food?

Lofthouse sugar cookies…the greatest cookie America has, of course.

Who is your favorite superhero and why?

My mum…aww! Haha okay, fantasy superhero – probably Deadpool because he’s hilarious and no matter what happens he crushes every goal and has fun doing it!

QUALIFICATIONS

• CrossFit Level 1 Certified
• Degree in Sport and Exercise Science from Bournemouth University
• Personal Trainer, Action Certified, ActiveIQ (England)

What year did you start CrossFitting?

2016.

Why did you get into fitness (and CrossFit)?

My physical therapist recommended it after my knee surgery. I had no idea what CrossFit was but fell in love with the process instantly. I also really enjoyed the atmosphere and community the CrossFit boxes created. Starting out new and not knowing anything, everyone I met was always happy to help and share a couple of pointers with me.

Why did you become a trainer?

I want to continue to lead by example and show health and fitness can be attained every day.

What’s your favorite CrossFit movement?

Any movement I’m bad at because it gives me something to work on and become better at.

What is your favorite cheat food?

Pepperoni and mushroom pizza and Whitey’s Graham Central Station malt with extra malt.

Who’s your favorite superhero and why?

The Hulk because sometimes we all just need to rage out once in a while.

QUALIFICATIONS

• CrossFit Level 1 Certified
• Degree in Welding Engineering and Technology from Ferris State University
• Graduate student in Master of Manufacturing Systems Engineering at the University of Wisconsin-Madison.

What year did you start CrossFitting?

2016.

Why did you get into fitness (and CrossFit)?

I started doing CrossFit to stay in shape during the off-season for football. Once I was about a week in, I was hooked.

Why did you become a trainer? 

Being a coach is something I’ve always wanted to do because I love watching people improve and achieve their goals.

What’s your favorite CrossFit movement?

Any Olympic lift or bar muscle-ups.

What is your favorite cheat food?

I have too many. Honestly, on cheat day, it’s usually just whatever I’m feeling at the time!

Who’s your favorite superhero and why?

Captain America. He’s a true leader and his shield is pretty cool, too

QUALIFICATIONS

CrossFit Level 1 Certified Trainer

What year did you start CrossFitting?

2016.

Why did you get into fitness (and CrossFit)?

I played competitive volleyball until my senior year of high school when I decided I didn’t want to play in college. Conveniently, when I made this decision, I stumbled upon a CrossFit documentary on Netflix. The rest is history.

Another reason is that I believe in the message CrossFit speaks to women specifically. Strength is BEAUTIFUL. This is especially powerful to me now after growing up being told to ‘be skinny’ and ‘eat less.’ I love that the CrossFit culture is about building up and feeding your body.

Why did you become a trainer?

I love people and I love fitness. I want every person who walks into the gym to move well and have the best hour of their day. I strive to be better in every aspect of my life every single day and I love pushing others to do the same.

What’s your favorite CrossFit movement?

Everything with a barbell. Anything that isn’t burpees.

What is your favorite cheat food?

I love chocolate-covered strawberries, frosting and puppy chow!

Who’s your favorite superhero and why?

I didn’t grow up watching any superhero movies so I am going to have to say my favorite superhero is Hilary Duff in Another Cinderella Story. She works hard in school and at her job. She has difficult life circumstances yet conquers her dreams and sticks up for herself!

QUALIFICATIONS

• CrossFit Level 1 Certified
• Bachelor’s Degree in Applied Health Sciences from Wheaton College
• NASM Personal Trainer

What year did you start CrossFitting?

2018.

Why did you get into fitness (and CrossFit)?

Fitness has always been in my life in one form or another. I grew up running and wrestling from a young age through high school and college. Once my wrestling career ended, I began CrossFit and have been hooked ever since.

Why did you become a trainer?

I became a trainer because I enjoy watching people progress throughout their fitness journey and sharing my love for CrossFit with others.

What’s your favorite CrossFit movement?

Heavy squats or deadlifts.

What is your favorite cheat food?

Half-baked chocolate chip cookies with ice cream.

Who’s your favorite superhero and why?

Frozone from The Incredibles. The coldest superhero in the game.

QUALIFICATIONS

• CrossFit Level 1 Certified
• Bachelor of Science in Nursing from St. Cloud State University
• Doctor of Chiropractic Student at Palmer College of Chiropractic

Crystal has been CrossFitting since 2012. She runs our social media campaigns, PR efforts and web strategy. The OC3log (blog) is all her, too! Basically, we gladly hand our entire online presence over to her since we prefer weights to technology!

Qualifications:

• Sole Proprietor of Crystal J. Milburn’s Copywriting, Blogging & Social Media Marketing
• AA in Business from Black Hawk College
• BS in Marketing from Northern Illinois University
• 20+ years in B-to-B sales and marketing
• 10+ years in copywriting, CMS management and blogging

Ashley began CrossFitting in 2011 and has been in customer service for more than 16 years. She happily sends our email communications via Wodify so we can focus on PRs and gains!

Qualifications:

• Degree in travel and tourism
• 18+ years in customer service