Strength: Back Squat
- 5 x 5 x [email protected]%, then
- 5 sets of 1 and a half squats @70%
- 1 and a half squats are 1 full squat then up half way on the second
CF-L1: CrossFit Level 1 Certification is a multi-day training course that requires the trainee to demonstrate a competent understanding of the primary points of performance of the foundational movements. Coaches are trained to perform the foundational movements safely and identify when they have committed a form error. Coaches must be able to correct movement when training others. Coaches understand how to scale to the ability of the individual athlete.
CF-L2: CrossFit Level 2 Certification comes from a much heavier engaged CrossFit training with the Coach’s demonstration of leading small groups with critical feedback from CrossFit Instructors. Level 2 explains effective programming for athletes and programming implementation.
CF-Mobility: CrossFit Mobility certification is achieved through a hands on, movement theory based workshop where coaches and athletes will be exposed to the principles of Kelly Starrett’s Movement and Mobility Method of resolving pain, preventing injury, and optimizing athletic performance.
CFE: Crossfit Endurance certification comes from an in-depth, multi-day trainer course for learning, studying, and applying the principles of CrossFit Endurance – training, programming, nutrition, recovery, injury prevention, and care. Learn effective tools for coaching overtrained athletes.
CF-Rowing: CrossFit Rowing certification course includes learning rowing technique, technical error analysis and correction, verbal cues, rowing physiology and kinesiology, how to structure a CrossFit rowing workout, and maximizing rowing power and efficiency.
CF-Kids: CrossFit Kids certification comes from a multi-day trainer course for those interested in the specifics of teaching CrossFit to children and adolescents. Learn child-specific cues for foundational CrossFit movements, scaling, progressions, and drills. Learn how to pair fitness with fun.
CFRH Co-Owner, Certified C-L1, Head Coach and Programmer
CFRH Co-Owner, Certified CF-L1
CFRH Box Manager, Certified-CCF-L2, CF-Endurance, CF-Mobility, Retired Competitive Triathlete
I came to CFRH as a certified personal trainer and a seasoned triathlete, acquiring my L1 certification shortly after becoming a member. As a triathlete, I became interested in learning more about CrossFit Endurance (CFE). I had always trained using the LSD (long, slow distance) training program, but once introduced to the CFE methodology and their smarter way of training, I pursued the CFE certification. CFRH is now an official CFE affiliate.
As a personal trainer and CFRH coach, I am passionate about helping people reach their fitness goals, but am also committed to training them safely and teaching them how to remain injury-free, or how to rehabilitate themselves if injured. As a result of that desire, I have also become certified in CrossFit Mobility and MDUSA weightlifting Level 1 and Level 2.
I started my CrossFit journey in June 2012 by attending the free intro class. I knew immediately that I had found what I had been looking for in a fitness program my entire adult life.
I came to CrossFit 30lbs overweight with high blood pressure and high cholesterol. I had tried other gyms but I was not getting the results I was looking for. CrossFit Rock Hill taught me that along with nutrition and attending classes I can achieve the results to live a healthy lifestyle. Now I am 40 and in the best shape of my life. I owe it all to CrossFit Rock Hill.
CrossFit Rock Hill offers a great sense of community along with great coaches to encourage you on your path to a better life.
I have been a lifelong sports and fitness enthusiast. I enjoy recreational sports such as road biking, softball, golf and triathlons. CrossFit has improved my overall athletic ability and endurance. As one of the Head Coaches for CrossFit Rock Hill I am responsible daily class structure and assuring our coaches all follow the same teaching methods.
I’ve been a competitive athlete for what seems like my whole life. I grew up in Texas playing competitive soccer, which brought me to Rock Hill, SC to play Division 1 soccer at Winthrop University. As my soccer career ended I transitioned to competitive beach volleyball where I travel mostly up and down the East coast competing in various smaller, professional circuits.
Before CrossFit, it seemed I was always the oddball in the corner of the gym focusing more on plyometrics, agility, endurance and functional movement. Needless to say, when I found CrossFit Rock Hill in 2011 I was no longer the oddball. I fit right in. I’ve been here ever since.
CrossFit has given me a level of fitness I was previously unable to achieve. Not only have I improved my overall athletic performance, but at CrossFit Rock Hill I am part of a community that encourages its members to achieve their individual goals. As one of our Head Coaches, I am privileged to work alongside a highly experienced coaching staff and feel inspired by the athletes who commit themselves each and every day.
Certified CF-L1, 11 years Gymanstic Coach
I was first introduced to CrossFit in April of 2012 while employed at a globo gym as a part time personal trainer. As you can imagine, I looked at fitness in a completely different light after my first intro class. Not only have I acquired my CF-L1 and served in the fitness industry for a couple of years, I am also approaching my 10th year of coaching competitive gymnastics. I feel that my extensive knowledge in gymnastics lends well to CrossFit’s training beliefs and I am looking forward to helping people become better, stronger versions of themselves.
CF L-1, CF Scaling Course, CF Spot the Flaw
Strength: Back Squat
EMOM: 28 minutes