Warm-up
Dynamic
Walking Quad Stretch
Lateral High Knees
(no measure)
6 minute Row for max distance
Then…
10 Dips
5 Pull-ups
10 Mountain Climbers
100ft. Lunges
Workout of the Day
Keith S. B-DAY WOD
AMRAP 26 minutes
26 KBS (adv. 53/35)
26 Box Jumps (adv. 24”/20”)
26 (alternating) KB Snatch (adv. 53/35)
26 Pull-ups (adv. Chest to bar)
26 Burpees
Score = total reps
Coach
I’m single, I am originally from Fairfield, I’ve been working out at CrossFit Vacaville for two months now. I am currently going to Solano Community college for Business Administration. I do CrossFit because no matter how physically fit you are you still get challenged. There’s always room for growth and also because you’re not at the gym for 2-3 hours. I also am training for military special forces and CrossFit is the best training for that.
CrossFit makes me mentally and physically prepared for life. Those tough times in the gym when you don’t want to push any more, but you push yourself anyway can be correlated to the tough times in life. There’s a scripture that is posted in the gym that explains it perfectly. Romans 5:3-4 – Not only so, but we[a] also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.
Some of my main achievements in my life are I became a United States Marine, I finished high school with a 3.9 after failing my ninth grade, I also deadlifted 530lbs. I want to become a trainer because it has been a dream of mine to help others see the best version of themselves!
Coach
I graduated from Vacaville high school in 2018. I am currently attending Sacramento State to get my BS in Health Science. I am a medical assistant at north bay health care. In my free time, I love to go hiking. I was drawn to CrossFit because I love the community and love how the workouts are something new every day! CrossFit has made me a happier person. i love going to the gym and seeing all friends. Especially the morning people i have created so many bonds with all ages. CrossFit has made my life better and has driven me to become a better version of myself. I’m driven by my family and my future goal. In order to get where I want, I know I need to work hard. I am driven by the idea that I can do anything I want to do if I just keep at it. I wanted to become a trainer because I love being there so much and enjoy helping members through their CrossFit journey!
Coach
I am married to my high school sweetheart. We are from Tennessee and our favorite hobby is taking our dog on hikes with us around Lake Tahoe. We have lived in Vacaville since the beginning of 2018. I chose Vacaville CrossFit because a friendship is formed with almost every member there. Everyone is there for the same reason, to get better, and it shows by the members attitudes and friendliness. As well as the coaches, who were my biggest supporters starting out. CrossFit has changed my life in so many more ways than one. The biggest change for me was weight loss and developing healthier eating habits. Both of which would not have been possible if it were not for the like-minded people at CFVV. I decided to become a trainer because I wanted to be able to be a supporter to others like I had when I first started CrossFit. Setting goals and meeting them are my biggest motivators in life.
Strength Coach
I am married with two dogs and a baby boy on the way. I enjoy going being outside and trying new things. I am from Phoenix Arizona. I’ve been in Vacaville since 2019.
For those that are familiar with CrossFit, Fran is my favorite workout.
I chose CrossFit because of the community and the balance between strength and conditioning. CrossFit Vacaville has the most inviting and motivating coaches and members. The programming is great and gives me the feeling of improvement. CrossFit has introduced me to many great people. It has also let me see what my body is capable of doing.
I decided to become a weightlifting coach because I want to share my passion for weightlifting with others. I want to be able to set a good foundation for people to improve upon. Wanting to see people succeed in something they put so much effort into. My biggest achievement would have to be the life my wife and I have built together.
Thank you for the opportunity and willingness to trust me to teaching the members of CrossFit Vacaville.
Coach
CREDENTIALS
CrossFit Level 1 Certified
CrossFit Level 2 Certified
I grew up in Vacaville, California and attended Vacaville High School and Sac State. I love being outside, surfing and camping. I started my CrossFit journey in 2016 and loved it right away. CrossFit has made me stronger and helped push myself to be the best I can be. CrossFit Vacaville has not only helped me as an athlete, but I have made a lot of new friends and had a lot of laughs along the way! I decided to become a coach because I love being at CrossFit Vacaville and wanted to inspire others since I had so many great coaches that inspired me. I enjoy being a part of others fitness journey and celebrating improvements and accomplishments with them! CrossFit Vacaville is a fun family that is competitive; everyone challenges each other while also motivating and celebrating improvements.
Coach
CREDENTIALS
CrossFit Level 1 Certified
CrossFit Level 2 Certified
I have played 3 sports at a competitive level over the past nine years and have always loved being very active. I began attending CrossFit about a year and a half ago and began to assist in the Mobility and Stretching portion of the gym. Being an athlete, CrossFit has done amazing things for me. It has not only made me physically stronger but has also taught me to be more disciplined in all areas of my life. Pushing myself mentally and physically has helped me become a stronger, faster and more competitive player on the field and court. I love being a part of the gym and helping members push themselves to become stronger while achieving goals they never thought they could reach. CrossFit Vacaville in particular, provides an encouraging environment with trainers who truly care about the members that attend. It is a huge privilege for me to be a part of this staff.
Coach
CrossFit Level 1 Certified
I grew up in Vacaville and graduated from Vacaville High School. I have 5 dogs that keep me busy and I enjoy working out and crocheting. I started working out when I was 14 years old by doing track & Field and eventually got into weightlifting. Once I graduated, I wanted to continue sports and working out, so I found my new fitness journey with CrossFit Vacaville. CrossFit Vacaville helped me to stay in shape but also opened my eyes to nutrition and has helped my overall physical and mental health! I enjoy helping others and spreading my CrossFit knowledge so coaching felt like a natural transition. My greatest satisfaction as a coach is getting to watch others achieve their goals they have been working on or didn’t even know they could accomplish!
Coach
I am married with 2 fur children and was born and raised in Vacaville. In addition to coaching at CrossFit Vacaville, I work as a full-time recruiter for PG&E and have a BS in Criminal Justice. Some of my favorite hobbies include boating, camping, anything active/outdoors and of course working out!
Before starting my CrossFit Journey, I was looking for something different than traditional weightlifting and I found that the camaraderie of CrossFit is unmatched. The workouts themselves have gotten me into the best shape of my life! I love that it’s constantly varied. My only wish is that I would have had the courage to step into a box sooner in life. My favorite exercises include anything with a dumbbell! But I wouldn’t exclude any particular exercise because I love it all! I chose CrossFit Vacaville after doing some research and looking for a CrossFit gym that would challenge me, safely. CrossFit Vacaville provides me with the best workouts daily but because the owners and members are some of the nicest people I’ve ever met, and some have even become like family.
Overall, CrossFit has improved both my physical and mental state. It’s given me confidence and helped me achieve greatness I would have never achieved in a globo gym or otherwise.
I decided to become a coach at CrossFit Vacaville because I love CrossFit so much, why not help train others and show them why it’s so great? Training members also helps my own form and technique as well! Like many who CrossFit I am driven every day to live the healthiest life I can, and we can help anyone achieve the same! So, if you’re thinking about checking out CrossFit, don’t waste another minute!
Co-owner, Nutritionist, Coach
CREDENTIALS
Registered Nurse
Bachelor’s of Science in Nursing Certified
Fitness Nutrition Specialist
CrossFit Level 1 Certified
Mobility and Recovery Certified
Olympic Lifting Certification
I began my CrossFit journey with my husband Andy. “Working Out” was part of our lifestyle since we met. For years we went to a traditional gym, working out one body part each day. I considered myself to be in shape, but it wasn’t until CrossFit became my lifestyle that I found out what fitness truly is. I honestly felt cheated by spending all that time and money into a routine that did not take me beyond my comfort zone. CrossFit allows for efficient workouts that actually improve strength, balance, mobility while changing your body.CrossFit not only transformed my body, but also my life. When life is hard, I remember how to overcome the adversity because of the physical and mental toughness CrossFit requires. As a home health nurse I am welcomed into many different environments. I realize I have a short time to make a positive impact on someone’s life. The same goes for new members. It is very rewarding to see how we can impact someone’s life through our knowledge and welcoming atmosphere.I love seeing the progress our members make, from the first “Newbie” workout to the first time they overcome the anxiety of doing a box jump or pull-up. Watching confidence rise in someone who has conquered their fear is extremely rewarding. I am grateful for the opportunity to help others achieve their goals.
Coach
I am married to my husband, Mike. We have two kids Alabama (4) and Michael (2). I was born and raised in Vacaville. I graduated from Will C. Wood high school. I am an NCCT and ASCP certified laboratory technician. I worked for Sutter Health for approx. 6 years before deciding to start a family with my husband. I am a stay at home mom and student now.
I was diagnosed with gestational diabetes with both pregnancies and had cesarean sections with both births. As a result, it leads to postpartum depression, more severely with my second pregnancy. The combination of the two medical issues lead me to the decision that I needed to make some life changes that I could stick with, so I decided to try CrossFit.
CrossFit has changed my life completely. I am stronger, healthier, and happier than I have ever been. It has built up my self-confidence and made me discover that I could do more than I ever knew I was capable of. I have made new friends that are encouraging and supportive (which is hard to do when you stay home with your kids). It has brought a new meaning to my life.
After joining CrossFit Vacaville and discovering the passion I had for CrossFit, I changed my major from being a nurse to Kinesiology. I am interested in helping people that may be in the position that I was in before I began. I feel I have the compassion and understanding to help motivate people that may need it.
The idea of helping or encouraging someone in the way that I needed when I began CrossFit is exciting to me and why I decided to become a trainer at CrossFit Vacaville.
I have tried other gyms. There is no gym like CrossFit Vacaville. There is a camaraderie there that you will not find anywhere else. Not only are the workouts differently daily there is always a trainer there to help you. There is always someone to assist you with your nutrition or to motivate you. The challenges have taught me different ways to confront my weaknesses with great success.
Coach
Hi, I’m Alyssa! I am married to my husband Greg for over 8 years and we have two small dogs. Originally I am from Pennsylvania but it’s hard to call that home since my husband and I move every 2 to 3 years because of the military. Vacaville is new to me but I have visited here previously not knowing at some point I would live here. It is hard to pin point one specific movement in CrossFit but I can tell you that from the beginning I really loved the split jerk and pullups. Over the past year, my focus has been on handstand work.
For about 5 years I was a long distance runner and really enjoyed obstacle course running (Spartan’s, etc), and I was ready for a change. A big focus for myself was to work on my upper body strength, not knowing my lower body was just as weak, and CrossFit was appealing. With recently moving to Vacaville from Oklahoma, I did some research prior, contacted the gym, scheduled an intro appointment and got right into the routine again. The community at this gym is more than amazing. There will always be coaching available to you as the athlete, no matter your experience. I was the newbie at this gym and within a couple weeks, I was family.
CrossFit has tested and matured my mental capacity. Joining 3 years ago, that was not in my plan, but I am glad it worked out that way. If you give this a try, you will accomplish more than you ever imagined you were capable of doing. Naturally I have been able to help motivate and guide people in many tasks. As a person and coach, I want to encourage someone that they can and will succeed at the task at hand. Coming into CrossFit, I was not the most confident, plus there is a lot to learn! I WANT to coach someone and help them learn and be confident and have GREAT form!!
What drives me? Happiness…seeing someone smile is contagious and gets me excited. If there were to be anything else to add would be if you ever thought of doing something you should probably do it (within reason of course), so if you thought of giving CrossFit a try, then come on by!!
Coach
As a lifetime resident of Vacaville, I am excited to now be training fellow residents at CrossFit Vacaville. My husband introduced me to CrossFit shortly after he started at CrossFit Vacaville. Knowing my competitive nature and desire to become physically fit again, he knew CrossFit would be a good option for me.
I tried it once, loved it and will never go back to a traditional gym again! Even though each workout seems to the hardest I’ve ever done, I feel such a sense of accomplishment after I yell “time”!CrossFit has helped me become a stronger, more fit and healthier mom to our three beautiful daughters. As an trainer, I enjoy being able to give that excitement and passion back to members.
The look of satisfaction on people’s faces as they finish a WOD justifies why I love being a trainer. The family atmosphere we have at CrossFit Vacaville is unlike any gym. People not only cheer for one another, I have seen many times where people will join in a workout to help push someone struggling to finish.I couldn’t be happier with my personal results and I look forward to helping the members of CrossFit Vacaville succeed in their fitness goals.
Manager / Coach
CREDENTIALS
CrossFit Level 1 Certified
Mobility and Recovery Certified
Olympic Lifting Certified
I moved to Vacaville in 2008 after attending Michigan State University. I ended up falling in love with California, and recently got married to my husband, Mike. Together we have an adorable dog named Winston. You will see him around the gym, greeting our members, sporting his own CrossFit Vacaville scarf. He is our official mascot! What I like about CrossFit is how it not only makes you stronger, but more confident in other areas of your life. It gives me great satisfaction when I see people get results and reach their goals. At our CrossFit, you will find a supportive environment helping you succeed. You just have to show up!
Coach
I was born and raised in Solano County, and have lived in Vacaville for over 17 years. I love spending time with my two kids and two cats. I also enjoy softball, surfing, cooking, and reading. I’m all about personal growth and overcoming fears, so CrossFit was appealing to me. I wasn’t satisfied with the results I was getting in the gym and needed to do something new with my fitness to reach my goals. I tried many personal trainers, but none were the right fit, and I still was not seeing results.
I needed someone to be there and hold me accountable during the workouts and tell me what to do. Each trainer session was costing me $50+, and it was starting to add up. A friend mentioned I should try Crossfit, I walked in and talked to Andy. My initial thought was wow this is a lot of money for membership, but Andy explained the value in the cost (always having a coach available, community, etc.) When you compare the cost of paying a gym membership AND a personal trainer to a Crossfit membership and the value received, it’s a no-brainer. My first workout I walked in thinking I was in pretty good shape, I was wrong! I decided to commit for six months, and now, two years later, I am stronger than I have ever been and have a passion for life beyond anything I could have imagined.Crossfit has helped me believe more in myself and my abilities, to dream bigger. It’s given me endless amounts of energy to keep up with my kids and to do more in life.
I’ve never been big on weightlifting and always thought it would just make me big and bulky. One of my initial goals was to lose weight, but one day Andy said I should focus on getting stronger, and the weight will take care of itself. Working with Andy on proper weightlifting technique has opened my eyes. To this day, I still get emotional about it! It was one of my pinnacle moments in Crossfit. Another moment I had was during one of the workouts, not sure which one. But I had reached a wall and was about to give up. Two people came alongside me and finished the workout with me, even though they were already done! After I had completed the workout, I had to walk outside because I was so overwhelmed by what I had just done and the support I received (I couldn’t stop crying!! Lol) It’s the next best thing to being part of a good church because of the community here. Everyone is encouraging and supportive. You just won’t find that in a gym.
I eventually decided to become a trainer at CrossFit Vacaville, so I could help people get better and reach their fitness goals. Seeing a member reach and exceed personal goals, or learn new skills gives me satisfaction as a trainer. There is something special that takes place when a person has a breakthrough, and I love being a part of that experience. I believe in all aspects of life you should always have someone in front of you (a mentor or coach) and someone behind you (mentee), as it is foundational to personal growth.
For anyone interested in CrossFit, but too afraid to try it, don’t listen to the naysayers. Try it out for yourself first, then decide. If you show up consistently and apply the tools, I guarantee it will change your life.
Nutrition plays a HUGE role in my fitness and health. Having Marcia, a certified nutritionist on the team is absolutely priceless!
Great people, great staff. An environment designed to change your life for the better!
Coach
I am 35-years old, and have been married to my wife, Anna for seven years. We have three kids that we adopted last year, Kyle, who is nine years old, Justin is four years old, Molly is three years old, and we are expecting our fourth child, a girl in March 2017. I am originally from Niagara Falls, Ontario, Canada and moved to Southern California at the age of 16. I ended up moved to Northern California in 2011 where I went to Brandman University in Fairfield and graduated with Liberal Studies Degree. In addition to coaching at CrossFit Vacaville, I am also a teacher at Alamo Elementary, teaching special needs students in grades 4-6.
I was never into working out and did not care for the traditional gym setting. I had signed up for numerous different “traditional gym memberships” over the years and had no problem letting them take money from my account without ever stepping foot in their building. I knew how all the machines at the gym worked; I knew the muscle groups and body parts that each movement targeted, but I didn’t know how to properly string movements and workouts together to do an effective workout. I initially started at CrossFit Vacaville because the warm-ups and workouts were already planned for me, which gave me encouragement. What discouraged me from going to a traditional gym, was already done for me at CFVV; and the underlying competition and comradery at CrossFit Vacaville got me hooked. CrossFit has helped me get in shape and boosted my self-confidence. It has helped me understand the importance of living a healthy lifestyle and eating a balanced diet. CrossFit allowed me to challenge my body and mind to do things that I never thought I would be capable of doing. CFVV has allowed me to be surrounded by a supportive group of friends, who I consider to be like a second family!
I love my CrossFit family and love watching everyone better themselves and continue to push the limits on their mental and physical toughness. I loved helping and motivating other members, so when the CFVV Team asked me to be a part of their coaching team, I couldn’t say no!
The support and motivation the coaches at CrossFit Vacaville give, especially in times of personal doubt over their physical abilities and mental toughness is amazing.
Supporting our athletes in these times of need and watching them overcome their doubts, realize their true abilities and new found excitement and motivation is extremely satisfying as a coach.
For anyone interested in CrossFit, we have a great group of coaches at CFVV who will set you up for success and make you feel comfortable and welcome, regardless of your fitness level!
Coach
I have been married for 2 years. My husband and I are both from Maple Grove, MN. We just moved to Vacaville in April of this year (2018) from Little Rock, AR. I graduated with a BA in Graphic Design from the University of Wisconsin – Eau Claire. One of my biggest achievements has been graduating college and getting a job in my career field right out of college. Other than CrossFit, I love hiking, biking, cooking and most everything art-related!
I love CrossFit because it is diverse, never boring, allows me to set goals/achieve them, and always offers a good challenge. Plus, it’s a ton of fun! When I first moved here I tried out a few different gyms and CFVV stuck out to me because they had a great sense of community and seemed like it would be a place I would have a lot of fun! Overall, CrossFit has made me stronger both physically and mentally. I love being and feeling strong physically, but the greatest result that I see because of CrossFit is the ability to translate overcoming tough workouts into overcoming tough life situations/decisions. I have also met some pretty amazing people on my CF journey that I wouldn’t have met without it!
I was so excited when I was asked to be a training at CrossFit Vacaville. First and foremost, I want to be able to help people on their journey as so many of my past coaches have helped me. I’ve spent many years learning from the athlete perspective and am excited to get the opportunity to now learn from the coach perspective and use my past knowledge and new learned knowledge to help others.
My favorite CrossFit exercises involve anything with a barbell, especially the Clean. My motivation and drive in life is practicing a healthy lifestyle so that I can enjoy life to the fullest. I thrive on getting a little better each day in any way possible.
Coach
Certifications:
CrossFit Level 1 Certified
Vacaville has been my hometown since I was fairly young. After attending college in Los Angeles, I came back to be near my family. I was a swimmer for Vacaville swim team growing up and have always appreciated athletic activities and being part of a team. My journey into Crossfit started when Andy came into my office as a client and told me I just “had to join his gym”. I was training at the time to do an open water swim and thought it would be a good way to cross train. I appreciated the camaraderie and also that someone else was telling me what workout to do. At first, I only dabbled in Crossfit and took some time off. Coming back to Crossfit Vacaville was one of the best decisions I’ve made for both my fitness and my life. I know I’m undoubtedly stronger than I’ve ever been. That carries over into so many areas of my life, and my favorite part about now being able to coach is sharing that with other people. It’s tough to beat the joy of getting someone to realize how much more capable they are than they ever suspected. Crossfit will challenge you – without a doubt. But it will do that in an environment of people that are being challenged right along side you and want to see you succeed. We struggle together, we root for each other, and we all experience being stronger and healthier than we were before we started this journey. Crossfit Vacaville is a family that I’m thrilled to be a part of, and I would want everyone to know that Crossfit can be for anyone. We can make it work for you no matter your fitness level, and we will be they’re cheering for you all along the way.
Owner/Coach
CREDENTIALS
B.A.-University of Michigan
CrossFit Level 1 Certified
CrossFit Kids Certified
CrossFit Endurance Certified
Gymnastics and Rowing Certified
Olympic Lifting Certified
Mobility and Recovery Certified
I moved to Vacaville in 2007 with my wife Marcia, tired of the cold weather and corporate world. My daughter Kelsey followed a year later. My son Drew is still in Michigan and loves to CrossFit when he comes to visit.With over 30 years experience in consulting, customer service and business ownership I was looking for something different. Fitness and sports have always been a part of my life. My first experience in the fitness industry. I owned a Powerhouse Gym. It was a huge disappointment, a revolving door of people who were only focused on themselves. So I found myself in California an aging athlete recovering from a total hip replacement.
I was struggling with a young mind and old body. I asked myself “Is it really over?” Then I read about CrossFit in a men’s magazine. I knew it was something I wanted part of. In March 2008, CrossFit Vacaville opened in a 500 sq. foot room. To get started, I began training anyone with $50 for a month of exposure to workouts unlike nothing else. Almost 3 years later CrossFit Vacaville has touched over 400 lives, and we currently operate in a 4500 sq. foot facility.
I am currently pursuing my dream of helping others achieve their fitness goals, as well as my own. Thanks to CrossFit, I am now competing with younger athletes and am stronger than I have ever been. I feel I have no limitations. Every day I am pushed beyond my comfort zone and feel an overwhelming sense of accomplishment.
I also know that the real satisfaction comes from being able to inspire and coach others into changing their lives the way CrossFit has changed mine. My philosophy is that fitness should be fun, and worth the time and effort. You do not have to settle for mediocrity and complacency that society dictates.
Coach
I have lived in Vacaville since I was three years old, graduated from Will C Wood High School and am in college to become a cardiologist. I also have one fur-child, named Winston. I started CrossFit three years ago and after a year off, I am more committed and passionate than ever before. CrossFit has played a major role in building my confidence up, and shaping me into the person I am today. Coming to CrossFit Vacaville is always the highlight of my day and I love the feeling of being rejuvenated after each workout.
I decided to become a trainer at CrossFit Vacaville so I can share my love and passion for CrossFit with others. I get satisfaction out of seeing members progress and reach goals or finish workouts they never thought they could. I have always raved to everyone about how much I love CrossFit Vacaville. It has never felt like a chore to work out there and it’s my favorite place to be, so why not become a trainer.
If you are like me and nervous by the many “myths” of CrossFit, I am here to tell you that CrossFit Vacaville is different! They focus a lot on safety and a good balance of cardio and strength. So, for any women that have heard they will bulk up and look like a guy, that is not true either. I have never been so in love with my body after starting at CrossFit Vacaville and I getting the opportunity to help others feel the same by coaching and encouraging them is the best decision I ever made! Also, for anyone wanting to try CrossFit but too scared, just remember “impossible” has the word possible in it and it is possible at CrossFit Vacaville with awesome trainers that coach and cheer you on and a different workout provided for you every day.
