1.)3×5 Hang Power Snatch
-Work on speed and receiving
2.) 15min AMRAP
30 KB swings
1.) 5×1 3pos Snatch
-Build, no mises
30 KB swings 55/35
20 Lunges 55/35
Quad Smash + Couch Stretch
Andrew started his CrossFit journey in 2008 while stationed in Okinawa with the US Marine Corps. It changed how he trains, how he nourishes his body, his attitude and his outlook on life. His personal goal is to always move well, regardless of age or condition, and his professional goal is to provide the same for his member athletes. He loves seeing the positive changes and attitudes they bring into the gym on a daily basis. As a coach, he is dedicated to movement efficiency, competition prep, program design, and nutrition.
In Andrew’s words: “After starting CrossFit I wanted to learn more and I have always been a helper. Once I saw how CrossFit and getting more into health education had a positive impact on me, I wanted to share that.”
Mark is passionate about staying sharp and up-to-date on the ever-evolving fitness world so that he may provide the best service in achieving the highest levels of performance for his athletes and himself. That’s always been Mark’s goal as a trainer and coach — to provide excellent service. His career in the fitness industry started at a typical big box gym focused on sales but with his discovery of CrossFit, he’s been able to meet his goals and grow a very rewarding career and work with inspiring, motivated people.
In Mark’s words: Today, I attribute my successes in life to the constant learning, adaptation, and development which takes place as a result of prolonged exposure to many diverse training programs.
Emmitt is one of CrossFit Tri-Cities CrossFit certified coaches. He’s dedicated to helping people make progress more than just physically, but emotionally, and mentally as well. He’s passionate about improving movement quality and working with those recovering from injury and those with physical limitations.
In Emmitt’s words: “My motto for myself and my clients are, ‘Destroy doubt, erase excuses, improve results,’ which means get better every day in some little way inside or outside the gym.”
Stephanie has been a lifelong athlete who dedicated herself to soccer for over 20 years and basketball for over 15. Today, she loves Olympic weightlifting and teaching it, too. She wants to help people, especially women, overcome their fear of weights. What Stephanie loves most about coaching is that the member athletes keep her grounded and humble, and never let her take herself too seriously.
In Stephanie’s words: “I want women to see and know that mental and physical strength is beautiful. When you put in the work, how can it be anything but beautiful?”
Becoming a coach was a natural transition in Shaun’s fitness journey. He’s a people person who wants to share the positive influence of CrossFit with anyone who becomes a part of the Tri-Cities community. He himself lost 40 pounds with the training and nutrition guidance of Tri-Cities. Outside of the gym, Shaun is a husband and a father, and he enjoys woodworking.
In Shaun’s words: “Family, Life, Food, and CFTC #BestGymInTheUniverse! I strive for continuous improvement in all aspects of my life.”
Melissa started her CrossFit journey with Tri-Cities and joins the coaching team with a passion for leading an active life. She strives to set a positive example for her daughter so that she may learn to lead a healthy life that allows her to pursue her own passions. She truly believes that everyone should “Love what you do and do what you love.”
In Melissa’s words: “Coaching gives me the opportunity to help people leave their comfort zone and commit to new challenges.”
Joe loves the barbell. He came to CrossFit with no athletic background and in the 6 years he’s been CrossFitting his personal fitness journey evolved toward a barbell bias. Today, he coaches the Barbell Club with a passion for moving heavy weights quickly and efficiently.
Joe’s favorite words: “We define ourselves by our past failures. That’s not you. You are this person right now. You’re the person who has learned from those failures. Build confidence and momentum with each good decision you make from here on out and choose to be inspired.” -Joe Rogan