Lessons from Paris

Denee and the boys and I just returned a couple days ago from a 3-day Paris adventure (really almost 6 days counting travel and a full day in Dublin, Ireland!)  It was an amazing trip and as I started sharing pics on Instagram I also was reliving the experience and thinking about all the great lessons I learned about travelling internationally.  Of course, it wouldn’t be a blog post if I didn’t make one of these lessons about DOING HARD THINGS, but I hope you’ll find that the theme here is not about traveling for mental toughness, but traveling for the sake of opening up your view on the world and all its amazing places and people.

Here are my Top 4 Lessons from the Wolf Family Trip to Paris, 2023.

Immerse yourself in the culture
With much respect given to my Whole Life Challenge teammates that began a pretty strict nutrition plan on Saturday… I did not.  I feel like if you’re in Paris and you’re holding yourself to a diet that feels restrictive and you’re longing to eat all the good stuff that is available but you know that you can’t… you should have stayed home and dug into your nutrition fighting position there.  If you like croissants and crepes and red wine and chocolate mousse, then by all means enjoy yourself for this limited time.  Have a great trip that you’ll remember forever, partly because you immersed yourself in the local dining experience as well as everything else that the culture has to offer.  I drew the line at chain smoking cigarettes, but I feel good about that decision.

Try to do things you know you’ll fail at
Whenever it was feasible, I spoke French while we were in Paris.  Some of you may know that I lived in Geneva, Switzerland for six years, basically all of elementary school, and so by the time we moved back to the States in 6th grade, I was fluent in French.  But then I stopped speaking it and instead started taking Spanish, and now my French is hard to come by and usually comes out in a slurry of multiple languages, some of which is probably neither French nor Spanish.  Or English for that matter.  But I spent some time studying before our trip – as did Denee and the boys – and I committed myself to practicing with native French speakers again.  I had some good moments where I initiated a conversation, usually based on asking for something, and the person would respond in French and I understood and responded appropriately and we both went about our day but not before I gave myself a little mental high-five.  Usually those moments had been so scripted in my head from practicing that exact conversation for five minutes beforehand, trying to anticipate what the other person might say and how I would respond.  Google Translate helped a lot with answering my question, “ok, now how the hell do I say that?”  But having those successful conversations helped me gain the confidence to speak more and teach the boys what I was saying.  They tried ordering their food in French a couple times too!

And then there were the times when, even after my mental rehearsal was complete, the other person’s response left me standing there with my mouth open, searching my database for the words that I frustratingly knew that at one point in my life were there.  Thankfully, this was usually met within a few seconds with an English translation and I would surrender and start speaking English as well, telling myself I was now helping them learn “the global language”.  Afterwards I would debrief the conversation and rehearse how I would respond in French next time this EXACT scenario came up, which was probably never but this also helped build my situational confidence.
So, try to do things that are hard, to the point where you’ll probably fail at least some of the time.  It’s good for your soul to try and fail, try and fail, then (hopefully) try and succeed sometimes.

Make sure you know what “fun” will look like for everyone
Our trip to Paris was a family trip – Denee and I took our two boys, just short of 11 and 13 years old now.  Denee has been dreaming about going to Paris for years, and our boys were super jealous about our couples trip to Italy last spring.  So, we had to make it happen.  Our trip to Paris would have looked very different if it was just Denee and I – probably even more walking and museums and random café stops in quaint neighborhoods – but we still did do all that stuff.  We just made sure that we also did the stuff that the kids wanted to do!  After visiting an old church and spending too much time admiring the architecture and religious art, we would ask them what they wanted to do next.  Hot chocolate and a crepe!  Alright, well let’s do that.  Each morning we had a general plan of the day, but we would be ok if it changed a bit so that their final thought of the day wouldn’t be “Paris sucks.”  We spent 20 minutes one day laughing at way too many dogs wrestling each other at a dog park.  We went off menu at a famous brasserie and asked if they could bring the kids some fries so they wouldn’t just be sitting their staring at their food while we scarfed ours down.  In the end, I think our boys got a healthy dose of French culture and history without beating them over the head with it, and they had a lot of fun being kids in a big city.

Paris is just like New York:
The taxi drivers are insane.
The city is very walkable, but there is also a dependable subway system (Metro).
There are very distinct neighborhoods within the city itself, each with a lot of history.  If you go, try to visit Montmartre and Le Marais.
There are obviously very touristy things to do, and we checked off a lot of those boxes in Paris, but it’s also fun and freeing to just wander around and tuck into little cafes for a snack and a drink and just watch city life happen around you.  Side note: the kids did not enjoy this part nearly as much as Denee and I.
Most of the people are very friendly and hospitable.  There were a few that we encountered that you could tell would prefer not to have their city ransacked by tourists 24/7, as there are in every global city.  We just remained friendly and smiled and focused on interacting more with those that enjoyed helping us.

My point here is that Paris is like New York is like London is like Tokyo is like Washington, DC.  Every major city in the world has so much culture and so many life experiences to offer.  I think it’s important for us to explore – to leave our little island, whether that is a literal island like where I live or our figurative “islands” of our closed-minded opinions of the world.  We live in a globally connected world thanks to technology, but most of us have not really seen it – met the people, learned about how they live and maybe why they hold the opinions that they do.
I hope that someday you’ll get to visit Paris, or maybe another great city that is a little more accessible for a weekend trip.  Dive into the experience, do things that are a little bit uncomfortable (speak the language, or try new foods!), and make sure everyone gets to check a few boxes of things that will make it a fun experience.  Then send some pics and tell us where to go next!


Setting a “Being” Goal

“Setting goals is the first step in turning the invisible into the visible.”
 — Tony Robbins

As we are in the beginning of a new year, and thank the Lord in heaven for that, now is a good time to leave 2022 in the dust and forge ahead to 2023 with some purpose and drive.  A goal setting exercise is a great way to get your mind around what your priorities are right now.  I admit that I have skipped out on setting yearly goals at least a couple times in previous years, but I can look back and remember feeling lost, unorganized and unproductive until I sat down and thought about it — what do I actually want to accomplish this year?  The beginning of the year is a good consistent time to think about this, but it doesn’t have to be confined to a certain time of year — any time you feel like you’ve accomplished your main goal and need to select a new target, or anytime you feel like you’re wandering through your job, your training in the gym, or your life without a compass to guide you — sitting down for some self-reflection and an eye for the future is a good idea that can create some positive momentum again.

One wrinkle of goal setting that recently helped me gain some clarity on what I want to DO this year was thinking about what I want to BE.  Goals can be defined as “being” goals if they define who we want to become, or certain qualities that we want to take on.  Think about a visualization of a “Future Me.”
“Doing” goals can help further drill-down into those higher level “being” goals.  For example, a goal that might get me fired up about my physical training is to “be a better runner.”  That’s something that I can put up on my office whiteboard and get me motivated to train when I don’t really want to.  But it’s relatively ambiguous, so I might define some specific “doing” goals to flesh it out.  “I want to finish a marathon in under 3 hours by the end of this year” fits the specificity bill, and gives me a visual to work toward in my mental training as well.  Even within that marathon completion goal, I might create “doing” goals that define how I will keep myself on track, like “I will complete one long run and one sprint workout each week.”

In addition to creating a “being” goal first and then zeroing in with “doing” goals, I would encourage you to not select too many targets to go after at one time!  We’ve all been there and it’s a recipe for burnout.  Think about what you really want to accomplish this year — who you really want to BE — and try to distill it down to just a few things.

Happy New Year again to everyone, and to all your friends and family.  Feel free to share this with anyone that gets fired up about goal-setting as a different way to frame the exercise this time.  Let’s make this a great, focused, purpose-driven year.


New Year’s Resolutions start with WHY

Last year, my New Year’s Resolution was to drink only black coffee in the morning.  Why?  I guess because I thought I was consuming too much fat and sugar in the previous holiday season, as I drowned my coffee in egg nog (if you know, you know).  It lasted for a couple weeks, because black coffee is gross.  As I reflected back on why I couldn’t stick with it, something hit me:  I really didn’t care whether I succeeded or not in that resolution.  Why was I doing it?  Because I wanted to cut calories?  There are other ways to do that, as I explored and rationalized my way out of this plan.  And why was cutting calories important to me?  As I reflected on this question, I realized… it wasn’t.  Not eating/drinking as many calories could be helpful in losing weight, but that wasn’t one of my goals.  If anything, I wanted to add weight and get stronger.  So, why was I taking on this challenge?  I don’t really know…

To create deeply-rooted, long-lasting resolutions, you must begin with WHY.  Why am I doing this?  Why is this important to me – so important that I am committing to changing a big part of my life around it?  If your answer to this question is, “it’s actually not important,” or “my wife thinks I should do it,” then it’s not going to stick.  The moment you don’t want to do it anymore and your old habits become more appealing, the platform of motivation will crumble under its weak reason.

My WHY for most big endeavors I take on revolves around my desire to stay relevant and believable in my coaching practice.  “Do hard things,” he says.  But does he?
It also comes back, during hard training sessions or when I start to second guess what I’m about to do (because it seems hard or the water is cold), to my desire to create a positive example for my two sons.  I want them to know, not just through my words but through my actions, that I believe they can do great things that are beyond most people’s expectations of what is possible.

So, as you are writing down those resolutions, committing to a nutrition plan or a streak of workout days, ask yourself WHY you are doing it.  Does it relate back to something you are passionate about, and so you want to inject more of that into your life?  Does it relate to your overarching purpose in life, and you need to make sure you align yourself closer with that?  Or is it just something that sounds cool, that everyone else is doing on Instagram?

People say that New Year’s Resolutions are worthless because they never stick.  Why?


“Future Me” Mindset

“I can’t do that.  I’m not a ________.”
– Current Me

Have you ever caught yourself just completely shutting down a great idea or an amazing opportunity in your life with the phrase above?
 – I can’t sign up for that marathon.  I’m not a runner.
– I can’t submit this article.  I’m not a writer.

– I can’t start this business.  I’m not an entrepreneur.

This type of negative self talk is very common in all of us, and it may stem from another experience you’ve had, or your parents or other authority figure overtly telling you or maybe even just implying that message.  You might not even remember what exactly happened to create this belief, but it’s there in your subconscious, creating a hard check on you stepping out of your comfort zone and taking on a new challenge.
This ingrained thought pattern is a limiting belief – it is limiting many worthwhile things we may otherwise have taken on in our lives, out of the fear of failure, or embarrassment (because of that failure).  In a strange way it could even be a fear of success – as in, what if I do this and my life suddenly changes?  What will I have to give up?  Which of my friends who are reinforcing this limiting belief will I have to leave behind?

So if we know that thought pattern is there, what do we do about it?

I’m all for “living in the moment” and “being present”.  Those are great philosophies to help us feel connection with the people around us, and not to stress about what’s already happened in the past, or the unknowable future.  However, if part of our current state is this entrenched limiting belief, we do need to use our ability to visualize the future, in a positive way.
We need to create a “Future Me” mindset.  Here are three simple steps to get you on your way.  Repeat these every morning until you’ve replaced that negative thought loop with this positive reinforcement:

  1. Close your eyes and breathe deeply for 5 minutes to calm down your mind.  If you know the Box Breathing technique, use this.
  2. Say to yourself 5 times, “I am a __________.”  Whatever it is – a runner, an athlete, a CEO, a good friend.  Repeat it 5 times to cement the thought pattern in your mind.
  3. Visualize yourself as that person.  Create the “Future Me” image in your head.  Over time this image will get more and more specific and complex – maybe you’re even imagining yourself accomplishing your big challenge, or being rewarded for a job well done.  Imagine yourself smiling and standing tall, with the attitude that you can take on anything that you want to.  You can do it!

If this seems simple, it is!  The key is that you have to be consistent and do the work, because there is a big wall of negativity built up that you’ll have to crack.  Be patient with yourself, and this Future Me mindset will help you stop telling yourself that you aren’t this or you can’t do that.

“I can do anything.  I can be anything!”
— Future Me



“I wish I would have done that workout alone.”
— No one

We would never willingly drag a friend into our personal hardship.  But a hard CrossFit workout?  Hell yeah!  Having friends by our side during a difficult test can give us incredible strength.  We wouldn’t say, “I’m glad you’re suffering too,” but maybe “I’m glad that you’re here with me!”

Friends are people to lean on, and people to be strong for.  When servicemen and women talk about the extraordinary camaraderie of serving and the tight-knit teams they served with, they know that such closeness, while punctuated by times of great fun and hilarity, was forged in the fire of shared struggle.  They got stronger by knowing that they were together when their lives were on the line.  In the world of CrossFit, our lives are not in danger – although it might feel like it sometimes! – but that shared struggle is real, and it also bonds us together as close friends.

My most challenging moment of the SEALFIT Kokoro training event – a 50-hour endurance test – came pretty quickly out of the gate, a couple hours in and we were all already physically smoked from bear crawls and several timed mile runs.  I must have really looked like it, because as I was stumbling up a hill sprint, one of my new quickly-made friends shot me a quick, “We’ve got this, Wolf, stay in the fight.”  That moment stuck with me as a turning point as I realized we were all in this together, we were all struggling, and I needed to be strong for myself and my own personal goal of finishing the event, but I also needed to be strong for my teammates.  Two nights later, on a 25-mile ruck up and down a mountain, I returned the favor by physically pushing my buddy up the hill when he became too exhausted and delirious from lack of sleep to even walk.  We all have those moments in a super-challenging experience where we can be the one to reach out with a helping hand or a pick-me-up pep talk, and it might make the difference in someone else’s success or failure.

Friends, our CrossFit Kent Island community, are what makes our training experience different from any other program out there, and why we enjoy so much success in our training.  Let’s all try to pass on that special experience – the joy and the struggle and everything that comes with it – to other people in our lives.

Through the month of December, we would like everyone to feel free to Bring a Friend to Class.  You know that once they experience the magic one time they’ll be hooked.  They just don’t know it yet!  Just give your coach a heads-up text so they know to expect a new face.

If you are not a member yet and you are reading this, hi my name is Ryan and I would like you to come try a CrossFit class, for free!  It’s always better with a friend, so grab your buddy along the way!  Tell him you’re going to a happy hour or something, he’ll believe it.  And you’re not really lying, we have drinks in the fridge.

Can’t wait to meet a bunch of new friends!


Get Uncomfortable

I am not a runner.  I’m not very good at running, even though my lanky frame might suggest otherwise.  And I’m ok with that, now after 42 years on this earth.  I don’t enjoy it.  Every time I run away from the gym on the trail I think of all the barbells and pull-up bars that must be getting lonely.

I don’t think Jason Shand would identify as a runner.  He grew up in a hockey family, played football and baseball, and looks like he can squat, press and deadlift a ridiculous amount of weight, which he can.  Last weekend Jason ran the JFK 50-Miler, a 50 MILE point-to-point trail and road race in western Maryland, in 12 hours.  This was not a fluke, he had a smart training plan that he had been following for months.  Why?  Without putting words in his mouth, because it was hard.  Because he knew it would push him WAY out of his comfort zone and help him to grow.  To grow in his physical capacity for running and endurance events in general.  But even more importantly to grow as a person.

Doing hard stuff sucks.  Many people stop at that thought, and decide not to do the hard stuff.  Not to sign up for a challenging event that seems out of their comfort zone.  Not to push for one more round, not to hang out in the pain cave for a little bit longer to get that new PR.  And it makes sense on the surface — why would anyone voluntarily bring suffering upon themselves?  Nick Palmisciano, a US Army veteran and CEO of Ranger Up, says that “Everyone has a breaking point.  For most people, that point is very low, which is why many people never push themselves past their comfort zone… The dirty little secret is that everyone has a coward inside them, and if you really want to be tough, and I mean that both physically and mentally, you have to push that coward to the breaking point and then push past it every day.  You have to embrace suffering.”

So leaning into suffering makes us tougher.  I would also suggest that leaning into suffering, experiencing the extreme lows of hard training leading up to harder challenges, helps us appreciate the “highs” of our lives that much more!  Think about the reward that’s waiting for you on the other side of the tough experience.  Think about the feeling of really enjoying the comforts of home and hanging out with friends and family, after the sacrifice of hours of training.

And finally, training outside of your comfort zone promotes personal growth.  Training in a way that challenges you physically, but also mentally and emotionally, creates personal breakthroughs about the person that you really are, and the strength that you have inside to confidently fulfill your purpose in life.  Get ready to experience “If I can do ______, I can do anything,” kind of thinking.

If you find yourself generally hanging out in that comfort zone, find a challenge that will blast you out of there.  You’ll experience some discomfort, some pain and frustration.  Some really hard days of training.  But it will all be worth it when you experience that joy of accomplishment, and the resulting growth and momentum that comes from it.

Congrats to Jason once again for his huge accomplishment!


Coach Highlight: Jessica

Our last coach in seniority but first place in Spotify playlists and HR complaints, ladies and gentlemen please welcome Coach Jessica Davis to the blogosphere.  Jess joined the CFKI coaching ranks in 2021 after being one of our original members who got to experience the glory of “the old gym” on Butterworth Court, and growing as an athlete and a very active contributor to the CFKI culture through the years.

As a coach, Jessica excels at understanding the stimulus of a workout and getting her athletes to scale appropriately, keeping everyone safely working hard.  She commands a large group and keeps everyone on task and moving, while at the same time providing personal attention.

You can find Jess at the gym coaching on Friday evenings and Saturday mornings, after she has escaped her day job as a environmental scientist and project manager for an offshore wind power company.  You can find your way to her heart by discussing squat depth, music of all sorts, and rose wine.  You can incur the wrath of Jess by lifting too much weight, resting, or bringing up Penn State football.

Here’s Jess in her own words:
I started CrossFit in 2013 as a way to lose weight. I was looking for something with more intensity than the running and boot camp workouts that I had been doing. When I walked into my first on-ramp class, I had no idea how CrossFit would change my life. Sure, I’ve lost the weight, but it pales in comparison to what I’ve gained. The community, the confidence, the mental toughness…all of these things have been instrumental to my personal growth over the past several years.

Eight years later, after some encouragement from friends, I decided to take the plunge and become a coach. It is unlike anything I’ve ever done before and a new and exciting challenge that I accept with open arms. I coach in the hopes that I can have an impact on someone’s life like CrossFit and the coaches have had on mine.

Thank you Jess for everything you have done for our CFKI athletes and your injection of hard work, positivity, and humor into our community over the years.  It wouldn’t be the same without you!


Coach Highlight: Kyle

Hey!  Did you know we have an Olympic Weightlifting class?  Yeah!  Tuesdays at 5:30pm, Coach Kyle leads us through drills to become better lifters, and you get an hour to throw barbells around, which is always fun.
What I love about Kyle’s coaching technique is that he is relentless.  He will see a specific movement in your lift that could be more efficient, and stay on it until you improve.  No more weight on the bar until it gets better.  He doesn’t care that you have an ego, he genuinely wants you to be a better athlete.

Here is Kyle in his own words:

I really like helping people become better athletes. I love seeing my athletes accomplish goals. I love seeing my athletes happy after a competition! I really just like seeing people happy.
I started working out when I was 14, for high school sports, and never stopped. I basically have 26 years of experience working out. Over that time I tried so many workout styles and philosophies. I always like to learn and understand what I’m doing and why I’m doing it, so I’ve accumulated a ton of workout knowledge through reading and listening and doing.
When I started CrossFit, I was really drawn to the Olympic style weightlifting. I was OBSESSED with weightlifting for a couple years. Every night I was online, either watching weightlifting videos or reading about weightlifting. I developed a great understanding of the lifts. I was a member at Baydog CrossFit, I saw a need for more complete weightlifting instruction, and started a weightlifting class. That weightlifting class began a new obsession… how to coach weightlifting. Now it’s been about 7 years of coaching weightlifting, and I’m getting pretty good at it!

Come lift with Kyle on Tuesdays at 5:30pm!  You can usually also find him at the gym during his lunch hour, lifting and doing crazy CrossFit workouts with Jimmy.


Coach Highlight: Alyssa

Welcome back to our weekly celebration of our fantastic CFKI coaches!  It’s been so awesome to write about my teammates, and also to be able to share their story in their own words.  We have already highlighted eight coaches!  We have two left to gush about, and this time we’ll go with… Alyssa!  Who could be next??

Alyssa Stookey joined as a new member in 2012, just a couple months after we first opened our doors.  Looking back at my records, Alyssa was member #14.  In one of her first classes, we did a brutal shoulder workout called “Death by Handstand Push-ups”.  In the first minute do one HSPU, then in the second minute do two, in the third minute do three, continuing until you can’t complete the required number of reps in the minute.  I expected that some of my stronger athletes might get to minute 10, but that was a long shot.  Alyssa did 20+ rounds, and the rest of the class including me was just watching.  Eventually I said, “Alyssa you keep going, we’re going to move on to something else.”  So, she’s a pretty good athlete.
Alyssa is our first full-time member to compete at the CrossFit Games, placing 12th in the Women 40-44 division in 2021!  That’s 12th IN THE WORLD, just in case there’s any confusion.  Alyssa’s ability to compete at the highest level in CrossFit was shaped early on by years of competing in elite level gymnastics and later at the University of Maryland.  Alyssa is at the same time impressively strong and graceful, and in watching her move you would think that she’s not exerting that much effort!  But then she just keeps going and going…

In addition to coaching CrossFit classes, Alyssa has created and coached CFKI athletes through specialty gymnastics seminars, working on higher skill movements like handstands, pull-ups and toes-to-bar.  She also is a master programmer for individuals who can’t make it into the gym but have workout gear at home, and many CFKI athletes have seen great success by following her programs for strength-building, weight loss, and general conditioning.  Reach out to Alyssa if you’re in need of a great coach!

Now here’s Alyssa’s CrossFit and coaching journey in her own words:

My fitness journey began when my parents enrolled me in a local YMCA gymnastic class at the age of 3 to help develop hand/eye coordination; the rest is history! I became an elite level gymnast and was able to compete at a high level in a sport I loved for 20 years (even obtaining a full, Division I Scholarship)! After retiring from a sport that defined who I was since I was 3, all of a sudden I felt a void. I tried to fill that void with running. I ran several full marathons and have ran over a dozen half marathons, but something was still missing. Then, in 2012, I found CrossFit and fell in love! CrossFit pushes me outside my comfort zone, both physically and mentally, but most importantly it allows me to be part of an amazing community of fitness. I knew I wanted to help impact this community and use my own expertise (I have a Ph.D. in Exercise Physiology) to help others become better and healthier versions of themselves. So, in 2015, I decided to sit for my Level 1 and began my CrossFit coaching career. I enjoy accompanying others on their fitness journey, facilitating their ability to reach their goals and beyond, pushing them to do things they never thought they were physically capable of achieving, and helping them become the best version of themselves. Most importantly, I seek to help instill healthy functional fitness habits that will translate to real world application and healthy lifestyle choices. CrossFit is so much more than thrusters and burpees. It’s methodology allows us to live healthier lifestyles and protects against chronic disease. Having a small part in sharing this methodology with others and being a part of their CrossFit journey is the most rewarding part of coaching! 

Thank you, Alyssa, for being a huge part of our CrossFit Kent Island family!  We appreciate all of your contributions to CFKI over the years.

If you’d like to work with Alyssa or any of our coaching team, reach out at ryan@crossfitkentisland.com and let us know how we can help.  We’ll get you connected to the best coach for you and get you on your way to achieving your goals!


Coach Highlight: Jimmy

Today I have the privilege of sharing the inspirational story of Jimmy Lubonski, who became a CrossFit Kent Island coach in July 2021 and has quickly become a fan favorite in both the CFKI community and beyond.  His incredible accomplishment of completing “Murph” every day for a full year garnered the interest of the entire fitness world, and he has appeared on multiple popular podcasts and been featured in articles celebrating his achievement and also bringing awareness to physical and mental health in the first responder community, which has become Jimmy’s mission.  He continues that mission now with a full year of Hero workouts, each one dedicated to a different service member that died on that date years ago.

In addition to being tremendously tough, Jimmy is a talented athlete and loves to train.  He is very self-aware of his strengths and weaknesses as an athlete, and is diligent at eliminating his weaknesses to become the most well-rounded CrossFit competitor he can be.

This translates well into his workout programming and onsite coaching at CFKI, where he has developed a Strength and Conditioning class that is by all accounts challenging but also fun, and a great environment to get stronger, faster, and tougher.  Sounds like three things we could all improve on!

Here’s Jimmy in his own words:

I started doing CrossFit in my garage as a way to stay fit for my job as a police officer in the DC area. Eventually, I found myself at CrossFit Kent Island, where I quickly became a regular and was encouraged to get my CrossFit Level 1. In 2021, I decided to attempt 30 days of “Murph” Rx as a way to bring awareness to the importance of physical and mental health in the first responder community, as well as to honor LT Mike Murphy. During this time there was a large outpouring of support from first responders and military members who stated that I had inspired them to start taking their fitness seriously. 30 days quickly turned into 365 consecutive days of Murph. I went on to complete Murph 365 RX on Memorial Day 2022. On June 14th, I started my newest challenge of “Hero 365” where I will attempt to complete 365 consecutive days of Hero WODs honoring the military member, police officer, or firefighter on the day they gave the ultimate sacrifice for us. For me, the whole purpose of these Hero WODs are to honor those men and women through hard work and also to inspire other military members and first responders to take their fitness seriously, as it will no doubt save them in the line of duty. The stories of these heroes motivate me to give my all and I can’t think of a better way to get our military and first responders moving. During the run for Murph 365 I was able to start FIT 4 DUTY FOUNDATION with another officer. Fit 4 Duty’s mission is to fund first responders’ CrossFit monthly membership at their local affiliate.

My favorite part about coaching is knowing that I play a part in someone’s mental and physical health. Seeing the joy on someone’s face when they achieve something they never thought possible is an amazing feeling.


Thank you, Jimmy, for being an AWESOME part of our CFKI community.  Just like all of our coaches, Jimmy brings a unique voice and approach to coaching.  And just like all of our coaches, he is committed to teaching and mastering the fundamentals, and then challenging his athletes to constantly improve.  Jimmy inspires us through his actions and reminds us through his coaching that the sky is the limit!

Jimmy coaches the 6am CrossFit class on Tuesday, Wednesday and Thursday, the 10am CrossFit class on Tuesday, and the 4:30pm CrossFit class on Monday, Wednesday, and Thursday.  He also programs and coaches the Strength and Conditioning class, which meets at 5:30pm on Monday, Wednesday, and Thursday.  Jimmy generally trains at Open Gym time, weekdays at 11am-1pm.  Come get a great training session in with Jimmy!