Monday June 5, 2017


Monday June 5, 2017

I am extremely excited to announce that we have completed our nation-wide search for an awesome Assistant Manager and experienced Coach to join our team! Mike Romyn will be moving down from Massachusetts to join us starting June 19th. He brings a huge passion for CrossFit and helping others while delivering excellence to our community! He has been coaching for over 5 years (full time the last 2 years) and has his CF-L2. I am excited that both boxes now have a General Manager and Assistant Manager, which allows us to better serve our awesome community of members! Be sure to give Mike a warm welcome when you see him (he may pop in to WOD a few times next week)!
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
Supple Leopard Seminar with Kelly Starrett
Olympic Weight Lifting with Jon Gilson

Strength for the week
Monday: Back Squat
Tuesday: Hang Power Clean
Wednesday: Muscle Up Technique
Thursday: Snatch Balance Complex
Friday: Deadlift
Saturday: “Jackie”
Sunday: Barbell Step Ups & Pendlay Rows


Back Squat EMOM 8:
3 Back Squats at 78-80% of 5RM

“A vicious cycle”
10 Front Squat 135/95, Fx:95/65
60 Double Unders
20 Abmat sit up


3 x 10-15 Barbell Roll out