Ballston CrossFit » Coaches

Coaches

  • coach1[email protected]

    As the owner and Head Coach at Ballston CrossFit and CrossFit Route 7 - I am truly living my dream of owning businesses I am so passionate about! In February 2012 I opened Ballston CrossFit and we now have close to 300 members. When I got the opportunity to open CrossFit Route 7 in January of 2015, I was extremely excited to be able to share a healthy lifestyle with more people! I have always strived to live a healthy and fun-filled life (pura vida!) - live life to its fullest every day!

    As a competitive national-level tennis player, including a member of James Madison University's (JMU) Division 1 Varsity Tennis, I learned how to train hard and get results. After graduating from JMU, I continued to pursue athletic achievements and adventure sports (one of my favorite races was the XTERRA National Championships in Lake Tahoe, NV against some of the country’s top off-road triathletes). Thankfully, in late 2009, I found CrossFit and it has totally transformed my approach to fitness, in an incredibly positive way! As I am now into my 40's, the incredible results from CrossFit continue to allow me to improve my overall fitness (I love getting stronger and faster every day while trying to keep up with all the fire breathers in the box)!!

    When I'm not at Ballston CrossFit or CrossFit Route 7, you can find me mountain biking, playing floor hockey, boosting air on the kiteboard or wakeboard, hanging out with friends, or backpacking around the world! Be sure to ask about great places to go on your next international adventure!

    I love my job and feel very lucky to love what I do - teaching my friends how to live a fit and healthy lifestyle!

    I hold the following qualifications:

    • CrossFit Level 1 Trainer
    • CrossFit Level 2 Trainer, CF-L2
    • CrossFit Endurance
    • CrossFit Olympic Lifting
    • CrossFit Mobility and Movement with Kelly Starrett
    • Crossfit Gymnastics Specialty Certification
    • Gymnastics with Carl Paoli
    • USA Weightlifting (USAW) Level 1 Sport Performance Coach
    • Coached by US Olympian Cara Heads (http://www.chfitnessandperformance.com)
    • Business of Excellence Immersion Program at CrossFit New England with Ben Bergeron (business consulting for CF box) - April 2016
    • 3-2-1 Go "Fuel Your Passion" business consulting seminar for CF boxes
    • Power Monkey CrossFit training camp - coached by Chad Vaughn and Olympian Dave Durante
    • Iron Sharpens Iron CrossFit Camp by Faith RX'd
    Philippians 4:13 - I can do everything through Him who gives me strength.
  • coach7



    Growing up, I tried a wide variety of sports including, football, basketball, and wrestling. Eventually, I found cross-country and track and field. I was drawn in by the simple, scientific nature of measuring results from races and workouts. Most of all I love the hard training and the intensity of the races. After graduating high school, I switched my focus to road running, cycling, and rock climbing. I found CrossFit while trying to find a way to balance my endurance-heavy fitness habits. I was immediately hooked. It is the only activity I have found that satisfies my love of competition and my desire to be the best athlete that I can be. It is also an amazing way to build long-lasting relationships and communities. Most of my best friends are people that I met through CrossFit.

    I began coaching CrossFit in 2013 and since then, I have coached in Wisconsin, Minnesota, Massachusetts, and New Zealand. This has given me a chance to experience many different CrossFit communities and has helped me recognize the strong bonds that are formed through these places and the amazing physical and mental changes that people can make through a quality CrossFit program. Seeing other people’s progress inspires me to be the best coach and athlete that I can be. I'm excited to relocate to Washington DC and work with the great community of athletes at BCF!

    I hold the following certifications:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • USA Weightlifting Level 1 Sports Performance Coach
    • Master of Science - Physical Education (University of Wisconsin - La Crosse)
    • Bachelor of Science - Exercise Science with Coaching Minor (University of Wisconsin - Superior)
  • coach7

    Growing up you could always find me outdoors. Skateboarding was my favorite thing back when I was younger. I enjoyed the challenge of learning new tricks and often found myself striving to be the best of my friends. As I got older my interests shifted to other mentally and physically challenging activities. I loved the technique and brute strength required for wrestling and the mental toughness essential to cycling. These disciplines naturally led me to CrossFit.

    I started my CrossFit journey 6 years ago. Right away, I knew that it would change the rest of my life. CrossFit, to me, is the power to change lives and create lasting relationships both in and out of the gym.

    I started my CrossFit coaching career in 2010 at Trident CrossFit in Alexandria, originally to facilitate my own development as an athlete. As an intern I found out quickly that my true calling was found in coaching my athletes. Seeing the progress and evolution that I help create in athletes was one of the great joys that I have found in life. After Trident, I made my way up north to CrossFit Marshfield in Massachusetts where I helped foster an amazing community and found a new family among my members. The relationships that came from CFM are life long and will always be close to my heart. My journey has now brought me back to Virginia where I am excited to be part of the Ballston CrossFit community! I hope to bring my drive and passion to this new institution.

    My ambition is to pursue balance in all my passions. I like crushing it in the gym, but I love a fun cookout with friends. During my down time, I love listening to podcasts and reading. I am constantly trying to expand my knowledge base about fitness, nutrition, science, and philosophy. Family is number one in my book and a strong CrossFit community is like family to me.

    I hold the following qualifications:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • Crossfit Gymnastics Specialty Certification
    • Supple Leopard Seminar with Kelly Starrett
    • Olympic Weight Lifting with Jon Gilson
  • coach7

    My name is Brandon Higgins. I’ve coached since I was 18 years old, first starting as a wrestling coach for my former high school in Northeast Pennsylvania. As time passed coaching at many different schools and being around the sport, I started working for a club program called Rock Solid Wrestling. In 2009 to 2013 I worked as an Assistant Coach for Rocky Bonomo, a former Division l College wrestling coach. I learned quickly how to work with big crowds and had the privilege to teach some really dedicated athletes. Eventually our club wanted to add an extra strength and conditioning program, which is when I first came across CrossFit.

    In 2013, I acquired my Level 1 Certification and I fell in love with CrossFit. It was a great tool to help our athletes become faster, stronger, and helped me as well. Later on, we became Venomous CrossFit were I held the title with my good friend as Head Coach. A few years in, I found a great opportunity to move to Norfolk, Virginia to live with my fiancé and focused only on CrossFit. The love grew stronger everyday, I coached 27 classes per week and helped grow CrossFit Little Creek into the gym it is now. I now hold my Level 2 CrossFit Certification. I really am looking forward to my new adventure at Ballston Crossfit, where I know I will continue to grow as a coach.

    I hold the following qualifications:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
  • coach1

    I started CrossFit back in 2009 as a senior in high school. It was definitely "love at first workout," although I did find it difficult to sit in a chair those first few days. After 8 years, a few cross-country moves, and a couple of more letters after my name I am still working out fives day a week at CrossFit. I knew I wanted to dive deeper into the community and decided to pursue coaching in 2012. This also led to my desire to become a Physical Therapist. These two fields go hand-in-hand and with each class I teach, I become more fascinated by the power of human movement. My most exciting CrossFit moment was competing at the 2015 Central Regional on a team. CrossFit has led me to lifelong friends, my husband, and a new level of fitness I never thought possible. Ballston CrossFit exemplifies the community of CrossFit and I cannot wait to put my mark on its athletes!

    I hold the following certifications:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • CrossFit Olympic Lifting Certification
    • Doctorate of Physical Therapy
  • coach10

    I was first introduced to CrossFit while on vacation in Southern California in 2011. Like many people who have yet to experience it, I was highly skeptical of the ability to get a killer workout in under 10 minutes. I spent the next few months continuing my daily routine of treadmill/elliptical/bike followed by weight training specific muscle groups in what seemed like an endless repetitive cycle, and ultimately one that yielded diminishing marginal results (but increasing levels of boredom). But on January 1, 2012, before the ink had even dried on my New Year’s resolutions, I stumbled across a 2011 CrossFit Games marathon on ESPN 2 – four hours later, I found myself still glued to the television, anxiously awaiting the challenge posed from the next event. I was astounded by what these athletes were able to do and enjoyed the camaraderie and competitive atmosphere in which they were doing it. Coincidentally enough, the very next day I am at the grocery store and return to my car to find a flier under the windshield wiper announcing the grand opening of Ballston CrossFit – I couldn't get home quick enough to email Tucker to sign up. Since graduating from BCF’s first foundations class, I have witnessed the growth of an amazing community and have seen countless examples of peoples’ lives changing for the better as a result of CrossFit. I have always been an active and fairly athletic person, but can confidently say that I am in the best shape of my life after 18 months at BCF and I look forward to continuing my progress every day. And CrossFit’s positive effects don’t end with improved performance at the box; they carry over into all facets of daily life. Personally, I am happier and more confident than ever, with a renewed sense of mental toughness thanks to CrossFit – I know that anything is possible if you set your mind to it and work hard to achieve it.

    I am excited to continue expanding the role of CrossFit in my life and look forward to training with you at BCF!

    I hold the following qualifications:


    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • Weightlifting (USAW) Level 1 Sport Performance Coach
    • Coached by US Olympian Cara Heads (http://www.chfitnessandperformance.com/)

  • jeremy

    Physical challenges are what define me. They are what drive me out of bed in the morning.

    Back in the day, I was a gymnast. I lived for the thrill and the adrenaline of confronting my fears, perfecting a movement, and simply striving to be better. After quitting gymnastics in my teenage years, I felt lost for a long time until I stumbled onto the diving team my sophomore year in college. I had never dived into a pool without terribly belly-flopping, let alone flipped off of a 3-meter springboard. But, thinking I had nothing to lose, I tried it anyway. I was instantly hooked. That feeling of achievement and sense of direction came rushing back.

    Sadly, my diving career was short lived, as I graduated college early and immediately started grad school. I quickly found myself in that all too familiar place of aimlessness. While in grad school, I tried staying active by doing my own gym routine. I even hired a personal trainer to keep me accountable and keep me coming back, but that didn’t really do it for me.

    I was introduced to CrossFit in March 2015 when one of my instructors at a kickboxing class I was taking invited me to try out a free class at her CrossFit box. I remember I went on a Saturday with another friend. The workout was both with newbies and the gym veterans. That didn’t intimidate me at all. In fact, it made me want to beat the veterans…or at least try to keep up with them. I signed up for the foundations class that same week and have never looked back.

    As I constantly seek out challenges and ways to improve myself, coaching seemed like a logical next step. I’ve come to love the CrossFit community as a whole and consider the BCF community my home. As a coach, I want to help people achieve self-improvement in all rungs of life and hope to instill in all of our athletes that motivation and thirst for challenge that I’ve found to be so engrained in my personality.

    I hold the following qualifications:

    • CrossFit Level 1 Trainer, CF-L1
  • jeremy

    After being introduced to a CrossFit style workout while I was working at the JMU rec center in 2009, I was instantly hooked. Going back, I had always participated in sports growing up but there was a competitive void in my life once I got to college. My co-workers and I would take turns concocting brutal workouts then try to one-up each other with how fast we could complete them. Little did I know this competitive passion in the gym would still be driving me nearly 5 years later.

    Getting bored with the regular gym here in Arlington, I sought out a CrossFit box and decided on BCF. Coming to BCF in November 2012 allowed me to pick right back up where I left off in Harrisonburg. After kick starting my fitness again at BCF, I am definitely in the best shape of my life!

    BCF provides a great place to foster new relationships as well as competition that will motivate you to become better all around and I am extremely excited to join the coaching staff here!

    I hold the following qualifications:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • Coached by US Olympian Cara Heads (http://www.chfitnessandperformance.com/)
  • coach7

    I am excited and honored to work with the Ballston CrossFit family of athletes. I discovered CrossFit in 2012 shortly after the box opened when a BCF flyer appeared in my apartment building and I decided to give it a shot. My then-girlfriend (now wife), Heather, and I had no idea what we were getting into. After a few weeks of struggling to walk up and down stairs and barely being able to raise our arms overhead, we knew we had found something that would challenge our fitness like no prior workout had.

    BCF quickly became an outlet for me to come together with like-minded athletes, set aside the stress of life, and find personal growth – both physical and mental. Training at BCF together has also given Heather and I the opportunity to help push each other and has strengthened the bond of our relationship. I’m grateful to now have the same opportunity to help all BCF members along their fitness journeys to achieve personal goals they have set for themselves.

    My philosophy when I’m at the box: Take training seriously, but don’t take yourself too seriously… And above all else be safe, have fun, learn something, and support those around you!

    I played club sports throughout college and am a former competitive mountain bike racer, and I still ride my bike as much as possible. CrossFit has bettered all aspects of my riding, from endurance to recovery, and I love putting my fitness to use exploring trails in the Shenandoah mountains and beyond. I am also a licensed coach with the National Interscholastic Cycling Association’s Virginia League where I train middle and high school students to compete in mountain bike races.

    I hold the following qualifications:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • USA Weightlifting (USAW) Level 1 Sport Performance Coach
  • jeremy

    After growing up playing multiple sports my entire life, I entered college with absolutely no idea how to train and stay in shape on my own. I went from running, to the typical globo gym machine routines, to spin classes, etc. I would stick with a regimen for a couple of months, eventually stop seeing results, and get bored/frustrated and quit. All the while, I struggled to maintain a weight and general physique that I was happy with, and rarely felt comfortable in my own skin.

    In May of 2010, I was first introduced to Crossfit when the gym I was a member of (but hardly ever used at the time) started a Crossfit box as part of the training/services they offered. After reading into it a little more, I decided to give it a try. My first foundations class left me hardly able to walk for several days after a 4 minute long tabata work out (bottom to bottom air squats). I couldn't believe how sore I could be from just 4 minutes or work, and I was instantly hooked. Since starting, I have not only completely changed everything about my body for the better, but I'm overall healthier, happier, and more confident as a person than I ever was before. I truly believe that Crossfit has made me a better person physically, mentally, and emotionally.

    Two and half years ago, I realized that I had been doing Crossfit for more than 2 years, and was still loving it just as much as when I had started, and it had truly become a lifestyle for me. That was when I decided that I wanted to pursue getting my L1 so I could begin to coach other athletes, and help them on their journey to find their happiest, healthiest selves. Since the beginning of my coaching journey, I have realized that getting my L1 is only the beginning. It seems that the more I learn, the more I realize that there is for me to still learn. I feel so happy and blessed that I've been given the opportunity to coach with, and learn from such an amazing group of coaches and owner, and to work with such a wonderful group of members on a daily basis. My goal is to learn as much as I can and to become the best coach I can be for every different type of member and athlete, regardless of their personal goals.

    I hold the following qualifications:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • Crossfit Gymnastics Specialty Certification
  • coach1

    Ever since I can remember I have been super competitive, whether it has to do with who can eat their meal fastest or who is the fastest person at the basketball court or who got the best grade on the test. Life has always been a competition of me versus whoever wants to take the challenge. This is all thanks to my big brother, he definitely molded me to want to win at everything I ever participate in.

    I played basketball from childhood all the way through the collegiate level. After college was over, I was missing that competitive atmosphere. I was able to recruit a couple friends that would go to the track with me and we would run sprints and perform various plyometric exercises. This soon became boring for me since my friends weren't as competitive as I was.

    At the time I lived in an apartment that overlooked Ballston Crossfit. I would see people running and sometimes carrying random things and when I would walk by I'd see members pushing each other to go hard or finish their reps. I had a couple friends mention Crossfit to me and I shook them off at the time with "ehhhh I'm good". So finally I folded my hand and went in for a test out. It was about a 75 minute session and it crushed me mentally and physically! But afterwards I knew this was going to be the best outlet for me to be competitive again, and at the same time definitely obtain one of my personal goals - look good with my shirt off! Haha always good to set goals here!

    After joining the gym I found an amazing and welcoming group of athletes and once again going to workouts was a blast! I also recouped my old work ethic "Whatever effort you put into this, you'll get the exact results out of it." As an athlete I try to push myself out of my comfort zone each and every workout, I know my body can handle a lot more than I think it can. I feel like if you can have that mentality for any enterprise in life, you will succeed. That is my ultimate goal as a coach - To safely push you past your comfort zone, to be the fittest and best you can be.

    I hold the following qualifications:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2

    "Come at me bro!"

  • coach9

    I have been a swimmer most of my life, but after swimming on the D1 level and graduating, I became somewhat jaded (and probably burnt out) about athletics. I lifted weights frequently (and tried many different programs), and biked, but I would often become bored and/or discouraged with my progress or the program.

    I was thinking about starting CrossFit in 2012, and then Tucker opened BCF two blocks from my house, so I had no more excuses not to try it out. CrossFit has really changed my views on fitness, as there is constant variation coupled with high intensity and competition, which really drives me to perform at my best. I have really seen my body composition change over my time at BCF, and feel that I am probably fitter than I was as a college swimmer since my overall strength and injury resistance has drastically improved through constant drilling of proper technique and execution. BCF is a fantastic place to make a huge shift in your level of fitness and overall outlook on life. If you're fitter, you're going to be happier and perform better everywhere, whether that's in the box or at work!

    I hold the following qualifications:

    • CrossFit Level 1 Trainer
    • CrossFit Level 2 Trainer, CF-L2
    • CrossFit Powerlifting
    • Weightlifting (USAW) Level 1 Sport Performance Coach
    • CrossFit Gymnastics
    • CrossFit Movement and Mobility
    • CrossFit Kettlebell
    • Coached by US Olympian Cara Heads (http://www.chfitnessandperformance.com/)
  • coach7



    I found Crossfit during 2008 at the first Crossfit Affiliate, Crossfit North (now Crossfit Seattle). I stuck with Crossfit for a few years and eventually competed at the Regional level as an individual in 2012 and was on affiliate teams in 2013 and 2014. I also received my Crossfit L1 in 2012 to become involved in coaching Crossfit. I have coached at various affiliates and have offered clients individualized programming since 2012. I am also a published author within the Crossfit Journal. I enjoy training, competing and experimenting with various styles of exercise and nutrition.

    I hold the following certifications:

    • CrossFit Level 1 Trainer, CF-L1
    • Juris Doctorate – Chicago-Kent College of Law (2015)
    • US Marine Judge Advocate
  • coach7

    Liz is a 200-Hour Yoga Instructor and NSCA Certified Strength and Conditioning Specialist (CSCS). Liz has been in the fitness industry since 2003, working in fitness education, fitness management, personal training, and group fitness in Boston, South Beach, Los Angeles and the DC Area.

    Liz graduated from the University of Miami with a Masters in Exercise Physiology. A self-declared, "exercise nerd," Liz believes in finding joy in exercise to meet your end goal.