Coaches

ATOM ZINIEWICZ (3 May 1978 – 21 Sep 2012)

Our beloved coach and co-owner, Atom Ziniewicz, passed away tragically on September 21, 2012.  We keep his bio here as a tribute to his passion and mentorship.  He was a truly unique and remarkable individual and his spirit lives on through his coaches and our amazing member family, and the countless lives he touched in his short life time.  We will continue to keep the dream alive.

This fitness training center is a long-time dream finally realized for myself and all the coaches here. Programming, teaching, and guiding training as the Head Coach of CrossFit Liberation is my full time job and I am absolutely committed to your health and fitness improvement. I have no doubt that working with our community of diverse trainers and athletes here at CFL will change your life for the better just like it did for all of us. We are very close-knit.

I discovered and began my own CrossFit journey in 2004 while enlisted in the US Army as a member of the elite Special Forces stationed in Okinawa, Japan. Fortunately for me, Special Operations forces were some of the first to start implementing the CrossFit method into their fitness regimen because of its high intensity and efficacy, which is ideal for our line of work. At the same time though, it was very easy to see how CrossFit is designed to work for ANYONE. When I was in Iraq and Afghanistan throughout 2005-2010 my journey took on a life of its own. I became a CrossFit certified trainer on one of my trips home. At that time I had no plans to ever own my own gym; I simply wanted to learn more and immediately start spreading the word by helping to teach others. That is what CrossFit does to you; it gets in your blood and keeps you wanting more.

For most of 2009-2010 I was continuing my work as an instructor and mentor in Afghanistan. Once I saw that we had only poor-quality gyms full of worthless weight machines, I took it upon myself to create and run an outdoor functional-fitness training gym for my colleagues, deployed service members, and myself. We all wanted something that the typical gyms available there couldn’t offer. We built our own training ground complete with tractor tires, stones, sledge hammers, pull-up/dip stations, Olympic rings, jumping boxes and various weights. It was a great eye-opener for what my future had in store for me as a CrossFit gym owner back home.

Throughout the years I have had the pleasure of helping people find their true enjoyment in fitness again through teaching CrossFit. There is nothing more rewarding than watching the people that I train turn into healthier, stronger, leaner, happier and more confident people in as little as 3-4 months. CrossFit Liberation is a continuation of what I started while overseas and I want to personally welcome you to join our family here. The strong community that CrossFit builds amongst its members is a big part of what you have been missing in your fitness program. All with the same goals, together we challenge, compete, motivate, and cheer each other on every day.

My passion is to never stop learning, to teach others to the best of my ability and help them excel to realize great achievement. The most wonderful thing I have found in doing this is that it also helps me to be at my best. We are all human and we can’t tackle all the curve-balls that life may throw at us on our own, we need to work as a team. The CFL community has literally saved my life and looked out for my well-being on more than one occasion. I can only hope that my continued work here has re-payed that in some small way.

Our gym also provides the mid-atlantic region with 2 of the coolest and unique CrossFit Competitions ever designed:

The COLD WAR Mid-Atlantic CrossFit Competition (December)

Gladiator – The Arena Of Sport (May)

Join our team!”

Certifications and Trainer Courses

CrossFit Level I Certification * USA Weightlifting Level I Certification * CrossFit Coach’s Prep Course * CrossFit Gymnastics Trainer Course * CrossFit Kettlebell Trainer Course * CrossFit Olympic Lifting Trainer Course *CrossFit Kids Course

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CARRIE SATTERLEE

Hello, and welcome to CrossFit Liberation! I am here to tell you that CrossFit can work for you no matter where you may be in your life. Once this gets in your blood you will always, “Wish you found CrossFit sooner” but the fact is RIGHT NOW is exactly when you need it! Give us 3 months to train you, 3 months of commitment to something new, and I promise that you will never look back.

I was first introduced to CrossFit in 2005 while deployed as a contractor in Iraq.   Like many people, prior to CrossFit, I subscribed to the traditional gym methodology of doing 45-60 minutes of cardio 4-5 times per week (when my schedule permitted) mixed in with mild strength training 3 times per week. I have led a pretty active life style most of my life playing Soccer and Rugby or Running while in school, so I never questioned this methodology as it seemed to provide me the results I was looking for. It wasn’t until I moved to DC and started to lead a more sedentary life-style, working 9-5 in an office that I started to notice I was no longer getting the results I had come to expect. Like so many others, I also tried every fad diet while continuing to maintain the same flawed workout methodology. This persisted well into my second year in Iraq as I started to increase my workout duration since there wasn’t much else to do in our down time. I soon found myself working out for nearly 2 hours every day, sometimes even twice per day. Yet, I couldn’t understand why I still was not shedding pounds or growing stronger when all I did was work, sleep, eat, and workout.

On one of my trips home from deployment I decided to visit my doctor to see if she could tell me what was wrong and why I could no longer lose weight. After a series of tests, I later learned that I suffered from hypothyroidism (a few years later I was also diagnosed with Celiacs).  The doctor informed me that my thyroid just wasn’t producing the necessary levels of thyroid hormone that my body needed and it was wreaking havoc on my body, to include weight gain and fatigue. While the treatment is an easy fix my doctor warned me that I would most likely struggle with my weight for the rest of my life. I was devastated. It didn’t seem fair that I could eat right and workout this hard but still struggle with my weight. Right about this time, Atom introduced me to CrossFit. Despite feeling a little intimidated, I decided to give it a try. I instantly loved it. More importantly, after a few weeks, I started to see the results I desired for the first time in years. I felt empowered.

I later became certified as a Level 1 coach and with each day my appetite for learning all that CrossFit has to offer continues to grow. In 2010, after we stopped deploying, we decided it was time to finally make our dream come true and build a gym to expose our local community to CrossFit so that it could change their lives as it has ours. Since we opened, we have been tremendously blessed with one of the most amazing member communities; in fact we consider them our extended family.  I think you will find that CrossFit Liberation is unlike any other gym, and we hope you will consider making us your family as well.  It took me nearly 30 years to figure it out, but I finally understand what true fitness is and what it means to be strong and I look forward to every day that I have the opportunity to share this understanding with each of our new members. And hopefully we can inspire one another as we progress together in our own individual fitness journey.

Certifications and Trainer Courses

CrossFit Level I Certification * USA Weightlifting Level I Certification * CrossFit Coach’s Prep Course * CrossFit Kettlebell Trainer Course * CrossFit Endurance Trainer Course * CrossFit Power Lifting Trainer Course * CrossFit Kids Course * CrossFit Olympic Lifting Trainer Course * CrossFit Movement and Mobility Trainer Course (6/2/13) * Wilkes Olympic Weightlifting Seminar

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KERRI MCKAY

My fitness voyage is similar to that of most American woman. I have spent the majority of my life worrying about my weight and doing anything and everything to improve the overall appearance of my body.

In my late teens and early twenties I was a fitness moron. I tried every fad diet and miracle pill on the market. I barely ate and would do hours of cardio wondering why I didn’t look like a Victoria Secret model. My body was not changing much and I was left feeling completely defeated. I was tired, I was bored, and I was hungry…literally. I couldn’t keep this up anymore. It wasn’t working and it was not healthy. I needed to make a change.

Finally I smartened up and started to become more educated about health and fitness. I started studying nutrition and eating cleaner and was putting in countless hours at the gym. I was doing exactly what I thought I was supposed to do. I would run 4-5 miles 3-4 days a week, do the occasional weight class, and then throw some yoga in here and there for good measure. I thought I was in good shape and felt more fit; but I was bored and yearning for something more …so I decided to start training with a personal trainer at my local gym. I worked with a few different trainers and got minimal results with each. The workouts were tedious and I did not feel that I was being pushed or motivated in any real way. I spent most of my training sessions wondering what my trainers’ heads would look like on sticks, and finally decided this was not for me. I was literally in the process of canceling my sessions when a friend who worked at my gym said: “Wait, there’s this new trainer I think you will like. He’s a retired Green Beret and pretty bad ass.” Enter Atom and CrossFit.

I started training with Atom in the early Spring of 2010 and immediately felt and saw results not only in my body but within my entire being. I started seeing muscles I didn’t know I had and was doing things I never thought I could do. I had tried bits and pieces of the CrossFit method in the past with other trainers; but none of them were teaching the moves correctly and none of them pushed me in the same way Atom did. From there Carrie and Atom asked me to be their first coach at CFL and the rest is history.
CrossFit has single handedly changed my fitness voyage forever.  I have learned how to work my body harder, safer, and more efficiently. It has taught me the mind is often stronger than the body and that I am capable of anything I want to do as long as the dedication and work matches that desire. CFL is my second home. My fellow coaches and the members are my second family. It is so much more than a gym and I am grateful every day that I met Atom when I did because it changed my life forever.

Certifications and Trainer Courses

CrossFit Level I Certification *  CrossFit Power Lifting Trainer Course * Wilkes Olympic Weightlifting Seminar

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MIKE “TAT” NEWSOME

I graduated from the University of Kansas in 1994, where I studied Nursing and Radiologic Science. I had always been competitive in Baseball, Cross Country and Swimming. I ran and swam all through High School and into my junior year of college. I was a four time All-State Swimmer in High School. Sports and fitness had always been a part of my life.

A few years after college I began to get complacent about my fitness. I would use all sorts of reasons why I was not working out or eating right. None of which were valid. My health soon began to suffer for it. I found myself often depressed in how I looked and felt. I simply lost that fire inside that pushed me to keep myself physically and mentally strong.

I was introduced to CrossFit by my partner back in the Spring of 2010. I would hear him talk about the workouts that he was doing with Coach Atom and think………How is it possible for someone to do all this? I knew there had to be something to it. I was seeing huge changes in my partners overall mental and physical fitness.

I decided to join Atom and Scott one day for a workout. I soon found out why the CrossFit program works so well. It involves multiple aspect of fitness all compressed together at the same time. The movements are all functional things that the body does in every day life. I was hooked after my first workout and have become even more driven to learn and teach. After a year of CrossFit I decided to take my training to the next level and go for my Level I Coaches Certification.

I have always had a natural tendency to teach and mentor people. I get great satisfaction in helping people achieve. I believe you find things in life when you are meant to find them. I found CrossFit exactly when I needed it in my life. It does more than just change you physically. It also has a huge effect on your mental health and well-being as well. I have also entered the arena of competitive CrossFit and find this to be just what I need to take my training to an even more intense level.

I am honored to work under Coach Atom Ziniewicz and Carrie Ziniewicz as well as along side the other Coaches here at CrossFit Liberation. I promise to work as hard as you to help you find and maintain that fire inside to become the best you can in life, and in your fitness. I want you to feel free to approach me with any questions or concerns both good and bad. I am here for you all.

I’m so glad that you have found CrossFit when YOU needed it in your life. I am looking forward to many amazing years together training, learning, laughing and enjoying life to the fullest here at CrossFit Liberation.

Certifications and Trainer Courses

CrossFit Level I Certification *  CrossFit Power Lifting Trainer Course * CrossFit Gymnastics Trainer Course * Strength Specific Seminars Oly Lifts  Snatch/Clean and Jerk * Wilkes Olympic Weightlifting Seminar

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CARRIE “EVA” EVAVOLD

I’ve always been athletic throughout my life at some level whether it was team sports or running.  But I found that as time went on, I fell into that rut that so many of us do and got caught on the gym merry-go-round of cardio and nautilus machines.  I was bored… I needed something that was going to push me to my limits and then some, both mentally and physically.

I was first introduced to CrossFit in 2007 by a colleague of mine while at our work Christmas party.  I noticed he was moving around pretty gingerly so I asked him what was up.  He proceeded to tell me about a new workout program he had started two weeks before called “CrossFit” and that he had never experienced anything like it before – every muscle was sore…. even muscles he didn’t know he had were sore, but he loved it because every day it was something different.  I was immediately intrigued and knew it was exactly what I needed to break me out of the rut I was in.    Needless to say, a couple of days later when my husband asked me what I wanted for Christmas (I don’t even think I paused to think about it), I blurted out “CrossFit… I want to try CrossFit!”  A month later we were in Foundations class, we were hooked, and we’ve not looked back since.

There are a lot of things I love about CrossFit – it’s not just the physical and mental challenge of navigating through a Workout of the Day (WOD), but more importantly the community as a whole and the “family” feel there is when you walk into CFL.  What drew me to it initially was the challenge that CrossFit brought to the table – the whole package – and it’s what keeps me coming back.  I’ve learned so much and tried so many new things since starting this journey back in 2008 and I’m looking forward to being able to share my experience with others.

Certifications and Trainer Courses

CrossFit Level I Certification * CrossFit Olympic Lifting Trainer Course * Strength Specific Seminars Oly Lifts  Snatch/Clean and Jerk * Wilkes Olympic Weightlifting Seminar

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SUE “SUZY” SMITH STURDEVANT

I graduated from College in 2003 from Dickinson College where I played both Field Hockey and Lacrosse.  Prior to college I earned my Black Belt in Taekwondo. Being an athlete has always been an important part of who I am.  Once I graduated from College and left a formal team setting I felt as if I was missing something.

Like many Americans out there I joined the local gym and started logging hours on the treadmill and doing bicep curls.  After 5 or 6 years of working out on my own and doing the occasional Body step or Spin class I signed up for some personal training sessions.  I worked with some great trainers who made me stronger and leaner then I would have been on my own but I plateau quickly and wasn’t sure if the money was worth it moving forward.  The current trainer I had been working with left the gym and I received a phone call from a new trainer at the gym named “Atom” stating he specialized in intense workouts guaranteed to kick your butt.  I agreed to give him a try.  This was May of 2010 and I haven’t looked back. Atom introduced me to the CrossFit mindset of training and it was everything I had been craving since graduating from College. I thought my years of feeling like an “athlete” were behind me, I was wrong!

Since CrossFit Liberation opened I have found the community and competitive environment I have been missing.  I loved the team environment that Field Hockey and Lacrosse gave me and the personal discipline and drive that Taekwondo taught me.  CrossFit fills both.  I am so thankful for CrossFit making me an “athlete” again.

After doing CrossFit for a year I decided to take my training and knowledge to the next level and became a Level 1 Trainer. I hope to share my experience with others and help welcome new members to our family.  I know CrossFit can change anyone into an “athlete”.

On a personal note, I live in Falls Church, Va with my Husband and our three cats.  I attend George Mason University where I am working on my MBA and will be done in May of 2012. When I am not at the box or school, I work as a Pharmaceutical Sales Representative in Northern Virginia.

Certifications and Trainer Courses

CrossFit Level I Certification *  CrossFit Power Lifting Trainer Course

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VIVIAN “VIV” NGUYEN (Photo Coming Soon)

Hi! I’m Vivian, but most in the box know me as Viv! I was born and raised here in Northern Virginia and graduated from George Mason University 2010 with a degree in Information Systems and Operations Management. As a child, I was involved in many different sports but mostly focused on Tae Kwon Do and Isshinryu.

As I got older I became more aware of my family’s health issues a list that includes: diabetes, high cholesterol and high blood pressure. In a feeble attempt to fight my genes and the scale, I fell into stereotypical 30 minute cardio circuit with some lifting via assisted machines. I then tried everything I could find for me to reach my fitness goals including a laundry list of dance classes, yoga, spinning, step aerobics and a DVD collection to boot. Frustrated that I wasn’t losing weight through exercise, I tried several nutritionists and had even experimented with extreme diet programs and fads. Although these worked for awhile, I always felt I was fighting an uphill battle of sickness and depression. I reached a point where I was becoming even more unhealthy and tired then when I started. That is when CrossFit found me; at my heaviest and in desperate need of a lifestyle intervention.

The day I tried my first (and free) class was comical and painful. You can read about it here! I can’t say I ever considered myself athletic, but that is what I’ve become through CrossFit. I have made gains in confidence, strength, speed and all around fitness. I have also made losses in health risks, negative thoughts, clothing sizes, and the scale. I became dedicated to my health; learning more about CrossFit, developing my skills and improving upon my faults. Participating in CFL’s nutrition challenges I’ve been able to rein in my weight and maintain the thyroid condition I discovered through one of these events.

From my first WOD I have been christened with a reputation at the Box as a heavy lifter, and shortly thereafter Crossfit Liberation became my home away from home and my second family. Whether I am doing a WOD or competing, I know that Liberation will be there having fun and cheering for me (as I cheer for them).  In my short CrossFit career I’ve been lucky enough to know this feeling by competing in several competitions including our very own Cold War!

CrossFit Liberation has helped me regain my health and confidence. This is a community that challenges me to be a better CrossFitter, coach, friend and person every day.  I have learned so much from CFL and the amazing people who come here.I look forward to helping you reach your goals and assisting you as so many here have helped me.

Certifications and Trainer Courses

CrossFit Level I Certification *  Wilkes Olympic Weightlifting Seminar

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BRIAN EVAVOLD

I started my Crossfit adventure with my wife Carrie E in 2008 out in San Diego, under some protest I must say.  I wasn’t exactly sure I was into “boot camp” part deux, once was enough, but I kept my mind open and we went to the intro class.  WOW was I wrong…OK, I was in, it was really cool and sounded a whole lot better than wasting 2 + hours at the gym waiting for some clown to finish with the equipment I needed to complete my “Chest and Tri” day.  Very soon after that I was beginning to enjoy the workouts and seeing improvements in myself and my capabilities’; ditching the band for pull-ups was awesome, and beating the gym owner in the most reps of GHD sit-ups in 30 seconds…twice, well, that was fun too!  I guess you could say I was now in for the LONG HAUL.

My whole life I have been playing sports and loved being outside and active.  I played basketball and was a long and triple jumper in school, but those glory days are long since gone.  My military life has always kept me moving as well, not humping rucks like we do now, but I spent my fair share of days “heavin’ round” getting the ship moored to the pier, (yes that is still done by hand).  My workouts now consist of Wall Balls, and Box Jump Burpees, the Squat, Snatch, Dead Lift, Clean, over head press and not to mention double unders, lots and lots of double unders.

Since starting Crossfit I have seen myself do tings I never even thought I could ever do, I started to get so excited about it all that I wanted to be able to help others to see something in themselves that they never new existed, so I got my Level I Certification in May of 2011.  Since then I have seen new athletes that have started down their own Crossfit road to fitness, and it has been awesome to be able to help them experience the fire and passion that I feel when I walk into a box.  I have been fortunate to see a few different styles of programming in Crossfit boxes and enjoyed “drop in’s” in a handful of other Crossfit gyms, no two are alike and that keeps perfect with the concept of constantly varied that we all live around here.

I have been truly honored to be here at Crossfit Liberation with the entire family of Coaches and Athletes here.  From day one it was more than I could have ever expected, this place is an awesome, true Crossfit Community and I am humbled to sweat and bleed next to and with all of you.  I look forward to all of us achieving things we never thought we could, be it 500 lbs dead lifts, muscle-ups, handstand push-ups or even DOUBLE UNDERS, I am here to help you all however I can, now 3..2..1..GETSOME!

Certifications and Trainer Courses

CrossFit Level I Certification *  Strength Specific Seminars Oly Lifts  Snatch/Clean and Jerk

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STEPHANIE FOX DE JOHN (Photo Coming Soon)

My  name is Stephanie DeJohn and I am a Crossfit Level 1 Certified trainer.  My love of Crossfit began with a desire to be faster in my marathon training.  I had consistently run a sub 4 hour marathon, but after kids my pace was suffering.  I started Crossfit over 3 years ago and I was hooked.  I loved the intensity, the variance and the way it made me feel out of the box.  I could take a break from running and come back a week later and my pace was still intact and I felt just as strong.  I decided about 6 months later to get my certification because I knew that I could help women just like myself and give them the confidence to move heavy things and not be intimidated.  It also inspired me to become Crossfit Kids certified as well and I currently condition a travel boys soccer team.  Their endurance and stamina cannot be matched on the field.

Crossfit has given me the courage to go out and do new triathlons and I have completed several sprint, Olympic and recently completed a ½ ironman. I completed Ragbrai last year which was 50-75 miles a day on the bike.  Next on the list is an Ironman.  I owe Crossfit this evolution and development as an all around athlete.  I want to not only set a good example for my kids in the realm of fitness, but inspire all demographics to get out and try a Crossfit class.

Certifications and Trainer Courses

CrossFit Level I Certification *  CrossFit Kids Course * CrossFit Gymnastics  * CrossFit Endurance

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SCOTT “PANDA” HORTON

How was I given the name “Panda”? Three years ago when I first began my CrossFit journey with Coach Atom Ziniewicz, I, like Po in the movie “Kung Fu Panda”, was a very unlikely candidate to become Dragon “CrossFit” Warrior. I was 45, obese, awkward and lacked self motivation. However, like Po, I had heart and a desire to be better then I was. Coach Atom believed in my hidden potential and fast became my Master Shifu. One day during a WOD I had an asthma attack. It was a bad one and I was without my inhaler. I was terrified that I was going to suffocate. Panic was setting in fast. Atom stepped right up to me and cracked his hands together hard in front of my face in a martial arts style and said “GET OUT OF YOUR HEAD KUNG FU PANDA! FOCUS! GET THAT BREATHING UNDER CONTROL!” To this day I don’t understand what happened. Shock perhaps? But the asthma attack ceased, I was fine and “Panda” became my name. Maybe Atom really did possess special abilities. We may never know for sure. But I credit him for saving my life in more ways then he ever knew. Today I am CrossFit Level 1 certified. I also have my CrossFit Power Lifting certification as well and plan on taking the Olympic Lifting certification and the gymnastics certification next year. There is much knowledge to be gained in this world of CrossFit and Panda is hungry. Although I am far from ever being Dragon “CrossFit” Warrior, and perhaps I may never win a competition, but it’s the act of showing up to the WOD, doing the work and finishing the task put before me, whether it takes 12 minutes or an hour, that makes it all worth it. CrossFit is a very personal journey. The only person you need to prove anything to is the one looking back at you in the mirror. I was taught that life lesson by Atom. A man that I still consider to have been one of the best coaches I have ever had the honor of working with and calling my friend. He is in my head every day as I watch and coach each of you as you do the work. I had two years at Penn State University studying many different courses but hold no degree from there.
I attended cosmetology school in Pennsylvania as well and have been a hair stylist at Bogart Salon in Georgetown Wdc since 1986. What I offer you at CrossFit Liberation is the knowledge that I have acquired through my relationship with Coach Atom Ziniewicz, his wife Carrie Satterlee and the very capable staff of coaches at CrossFit Liberation that make up a diverse group of individuals who each bring something unique to the table. We all continue to learn from each other each and every day. If we stop learning, it’s not fun anymore. I always encourage any of our clients who are having difficulty or concerns with a movement to speak up and ask for help. We are all here to make sure you succeed. I can help break movements down to the simplest of terms for you. We will get it right together. I have a lot of patience and just as Atom stuck by me, I will stick by you and continue to keep his vision alive.   I may be a big guy, but my heart is just as big. It warms my soul to create positive change in the world one challenge at a time.

Certifications and Trainer Courses

CrossFit Level I Certification *  CrossFit Power Lifting Trainer Course * Wilkes Olympic Weightlifting Seminar

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BRETT “SPEEDY” POWERS (Photo Coming Soon)

I started CrossFit formally in 2011 after being a lifelong athlete and recent endurance junkie. In the two years prior to finding CrossFit, I had finished races such as the Marine Corps Marathon and Ironman World Championships and was thirsty for a new type of challenge. Once I committed to CrossFit I was quickly hooked on the intense and varied workouts. Strength and functional balance are a primary weakness in many people like me who go off and do marathons and Ironmans, so my time with CrossFit has been a great learning experience.

Before CrossFit, I found I was starting to feel prior injuries much more, and was honestly overtraining excessively much for too long. Years of training 20+ hours a week had taken their toll and I needed to find something more manageable and less speed and endurance based. No one who looks at me would ever think I am the “strong one”, so I figured it was time I started getting back to a more well rounded fitness. I was never actually weak, but I just do not have the size to lift heavy things like some other people continuously any more. So, like so many other people out there, I walked in one day and Atom Ziniewicz “tried” to put me through the ringer. I survived day one and have not looked back since. Each day I get smarter, stronger, and more confident in myself.

I did not come into CrossFit with weight issues, out of shape, or floundering with how to keep on track. I started this journey trying to make the next step in being a better and well rounded me. CrossFit has brought balance to a life of crazy fitness for me. Name a type of race and I have probably either done it or considered it and decided to do something harder. Fitness is a way of life for me, and every challenge I undertake is followed by upping the stakes in my mind. Each finish for me must be followed by a harder challenge, whether at CrossFit Liberation or in a race.

When I started CrossFit I was asked what my goal was. I answered that where I could before outrun the big guy trying to catch me, no matter how fast or far we went, I now wanted to be able to get over the fence or climb the wall to evade him as well. Well, now I can out run him, out climb him, and throw heavy things back his way…maybe even carry a buddy in the process. My mentality has always been the same, and I try to instill that in those that I coach. It is not important who wins a race or does a WOD the fastest or heaviest. You yourself must set the goals and do everything you can to reach them. The mind breaks before the body and we should never let our mind decide for our body what the limit is.

I did not give up marathons or triathlons and just commit to CrossFit, I just added in a wider variety of events such as GORUCK and Spartan Race. Do I “win” all these events or beat everyone in WODs, no. Do I walk away with a smile, laughing, and saying that was easy, yes. I fully admit it; I have a very skewed sense of competing or “fun” while working out. The great news is I will push you and make sure you exceed what you thought was possible. I love to train with others and this is the best place I have ever found to push others and myself.

Certifications and Trainer Courses

CrossFit Level I Certification

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MARKEN ORSER (Photo Coming Soon)

I first heard about Crossfit while on active duty in Colorado in 2009.  I had seen a few folks doing Crossfit workouts at various gyms over the last couple years, but it wasn’t until my wife and I moved to the northern Virginia area that I decided to jump in.  After a  good friend from college and the Army had come off active duty, taken a desk job, and started a family, he had all but stopped exercising and put on quite a bit of weight.  Within three months of starting Crossfit, and almost weekly reports of the improvements he was experiencing in his workouts and weight loss, my wife surprised me by taking me to the free class at Crossfit Liberation.Our first Crossfit experience was awesome.  We met Carrie and Mike and they walked us through the basics of Crossfit, taught us a few of the foundational movements and skills, and then crushed us with a short WOD at the end.  I thought I was in shape.  I have been active my whole life riding mountain bikes, running, lifting weights, hiking, and playing softball.  I was wrong.  I quickly learned that when I had to switch gears within a workout, I did not have the level of fitness I thought I did.

I started doing Crossfit regularly in December 2011 and thoroughly enjoyed every second of it.  Every day brought a new challenge – sometimes in the form of a new skill, and others in the form of increased weight.  Some days it was both.  The coaching staff mentored me, providing tips and advice.  I began to see improvements.  I was less and less sore, and was performing the exercises with greater proficiency, consistency, and speed.  I began to lift more and more weight and the team environment provided the right blend of friendly competitive motivation and encouragement.  And as I became more proficient at the lift and movements, the constant challenges were (and still are) to increase the weight and speed, continue to refine and develop my technique and form, and learn new skills.

I have learned, developed and continue to refine new skills, lifts, and movements.  I am smarter about nutrition, warm up and stretching, and recovery.  The Liberation coaches have mentored, motivated, educated, and corrected me every step of the way.

In January of 2012 I decided to get my Level 1 Certification with the hope of eventually having the opportunity to coach.  I was fortunate enough to have earned the confidence of Atom and Carrie and the Liberation coaching staff that I was afforded that opportunity.  I now look forward to helping others better their skills and strength, and reach their goals while discovering the benefits of Crossfit that I have so enjoyed over the last year.

Certifications and Trainer Courses

CrossFit Level I Certification

 

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WAYNE POHL

I am a retired Army Soldier having served 25 years for our great Nation.  During that time I obviously did the required physical training and I would dabble with weight lifting, gaining most knowledge where most people without a coach get information, magazines and the internet (after it was invented of course).  While I did get in good shape it was never truly functional shape.  My wife, Connie was a tri-athlete and also worked out.   Fortunately we married in 2009, however unfortunately, we let the bliss of marriage lull us into complacency and without the forcing function of required physical training I got the heaviest and unhealthiest I had ever been.I first heard of CrossFit in 2005 while I was in The Old Guard, some of the members were doing these crazy work outs that honestly I did not think were for me.  Fast forward to 2008, Connie spent 6 months prior to our marriage doing several of the Main Site WODs with amazing results.  We moved into the Lorton Station Area in November of 2010, already planning New Year Resolutions to get rid of some of pounds we had accumulated.  One day Connie discovered that there was a Box 800 meters down the road and literally we have not looked back.   It was intimidating at first, but the first three coaches, Atom, Carrie and Kerri made the transition from being what I call a fat body to someone that could truly be confident and strong.  For the first time in a very long time I felt I truly had functional fitness.Because of my background in the military I have always enjoyed teaching, coaching and mentoring, and after some time I attended and passed the CrossFit Level 1 Training Course.  I have had the privilege and honor to train under what I believe are some of the best coaches in the community and have had the opportunity to be a part of the vision that Atom and Carrie have for our box.  I look forward to helping others achieve their specific goals that CrossFit can help them achieve.  I have also grown to enjoy working with the CrossFit Kids and Teens and watching them grow and become more confident in themselves and what they can do.  Most importantly I enjoy the family that we are and welcome new members into our family.I look forward to training with you and doing what I can to help you find what CrossFit can do for you here at CrossFit Liberation.

Certifications and Trainer Courses

CrossFit Level I Certification * CrossFit Kids Course * Naka Athletics Gymnastics Seminar * Wilkes Olympic Weightlifting Seminar

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CONNIE DICKEN

I started my CrossFit addiction in January 2011 while in a “fat and happy” phase in my life. Found the love of my life and we started eating out and enjoying dessert a little too much. We decided it was time to get healthy again and that is when we found CFL.

I was an athlete growing up and played many sports to include gymnastics, volleyball, basketball, track and swimming.  In high school and college, I stuck with swimming.  After graduating from college, I left home and started my career in Virginia.  Started life in the working world and joined a globo gym and got stuck in the rut of alternating cardio and strength days.  I would try different programs, but never felt I was improving or getting stronger. I did a few marathons, half marathons and short distance triathlons and enjoyed that for a few years.  Then I ended up with herniated and bulging disks in my lumbar spine and started avoiding anything that hurt it.  I stopped working out and put on probably 20-30 lbs.  It was time to do something and I was getting ready to be married, so I started doing this thing called CrossFit at my globo gym.  I saw results and loved the variety and intensity, but I had no support and other people were looking at me funny when I would go from the treadmill on the first floor to the graviton on the second floor so I could do pull-ups only to run back downstairs to get back on the treadmill again.  It was almost impossible to get a WOD in when the gym was busy because treadmill time was limited and in high demand.  I did what I could and was a cherry picker with WODs; I had no idea how to do an overhead squat or many other movements.  So I did what I liked.  That lasted about 4 months, and then I got married.  Enter “fat and happy” time with my husband.  We both let ourselves go. Two years of eating out, drinking and of course having dessert.  We bought a house in Lorton and less than 800 meters down the road is a box….CrossFit Liberation.  It was time to commit and change our way of life.  We joined the CFL in late January 2011 and have been active members ever since.  The last two years have been an incredible journey.  Through proper diet and CrossFit I have gotten stronger, lost bad weight and physically feel better than I have in years.   After being a member for so long, I decided it was time to help others and be a more involved member of the box.  I went for my Level 1 Training in January 2013 and spend most days in the box after work so I can stretch, WOD, coach and spend time with family and friends. This is a major component of my life now and I Love CrossFit.

Certifications and Trainer Courses

CrossFit Level I Certification * CrossFit Movement and Mobility Course * Wilkes Olympic Weightlifting Seminar * Naka Athletics Gymnastics Seminar * Wilkes Olympic Weightlifting Seminar