Our Team

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Jonathan de Friess

CEO/CrossFit Coach

1. When and how did you start CrossFit?

I started CrossFit while I lived in Buffalo, NY, after I was tired of regular gym workouts. I started with rusty dumbbells and monkey bars at the park.

2. Why do you like CrossFit?

I love CrossFit because it creates an avenue for relationships otherwise skipped outside of the gym. Grandparents hang out with high schoolers. Moms get connected with other moms. Friendships cross typical age/economic/social boundaries.

3. What is your favorite workout?

"Murph"
For Time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

4. What does a typical grocery run look like for you?

Family pack of ribeye, eggs, spinach, bell pepper, watermelon, and pepperoni pizza.

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Mike Wilson

General Manager/CrossFit Coach

1. When and how did you start CrossFit?

I started CrossFit in 2013 because all my lifting buddies had left for the summer while I was doing an internship in college and needed something for the summer. I was hooked instantly.

2. Why do you like CrossFit?

I like CrossFit because it pushes me everyday. It requires you to be proficient in every aspect of fitness, sort of like a "super-athlete." There's always something new to work on and overall it encourages you to be the best you regardless of your circumstances.

3. What is your favorite workout?

"CrossFit Open 18.4" - 9 min AMRAP
21-15-9 reps of:
Deadlift (225#/155#)
Handstand Push-ups

Then, 21-15-9 reps of:
Deadlift (315#/205#)

50 ft. Handstand Walk

4. What does a typical grocery run look like for you?

Steak, ground beef, chicken, eggs, bacon, broccoli, Brussels sprouts, spinach, avocado, banana, apple, orange, sweet potato, rice, orange juice, and Kerrygold butter. I also enjoy the occasional pork belly, ribs, chicken drumsticks, and medjool dates from time to time.

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Katrina de Friess

Nutrition Coach

1. When and how did you start CrossFit?

I started CrossFit in 2014 because my friend Christine asked me if I would try it with her since she found a Groupon!

2. Why do you like CrossFit?

I like CrossFit because it has helped me develop in so many different ways, inside and outside of the gym. I'm physically, mentally, and emotionally stronger and healthier because of the lessons CrossFit has taught me. I also love CrossFit because it is where I have found a community of people to do life with.

3. What is your favorite workout?

"Mary" - 20 min AMRAP
5 Handstand Push-ups
10 One Legged Squats
15 Chest to Bar Pull-ups

4. What does a typical grocery run look like for you?

Fresh fruit (berries, nectarines, plums, apples, avocados), fresh vegetables (potatoes, sweet potatoes, spinach, bell peppers, carrots, broccoli), meat (bacon, eggs, chicken, ground beef, steak), and a few specialty items (Siete brand chips, Nutpods brand coffee creamer, Costco brand almond butter, Joe T's brand salsa, and Purely Elizabeth banana nut granola and coffee).

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Sarah Miller

CrossFit Coach

1. When and how did you start CrossFit?

I first started CrossFit in 2012 after driving by a box close to my work. I have always liked working out but was over my 24-hour fitness routine. After trying my first workout (running and kettle bell swings) I was addicted to the challenge.

2. Why do you like CrossFit?

I love* CrossFit because of the community the most. The feeling of hitting a new PR after months of hard work is so rewarding, but the relationships I have made keep me coming back. There is so much to say about people who literally "suffer" willingly together.

3. What is your favorite workout?

“Randy”
For Time
75 Power Snatch (75#/55#)

4. What does a typical grocery run look like for you?

Sundays at Sprouts! Lara bars (apple pie and cashew cookie), raw almonds, raw cashews, sprouts brand salsa, grass-fed ghee, boulder avocado oil potato chips, cage-free eggs, frozen cauliflower, bell peppers, green beans, baby carrots, green grapes, honey crisp apples, spaghetti squash, avocado, red potatoes, chicken breast, ground beef, stew meat and uncured bacon!