CrossFit Route 7 » Coaches
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  • Ashley

    From an early age, I have loved physical competition. For 14 years I competed in Irish Dance placing as high as 4th in North America and 18th in the world. I took that passion for fitness to American University, graduating with a BS in Health Promotion.

    While at AU in 2014, I discovered CrossFit. CrossFit is a perfect fit for me because it lets me challenge my physical limits every day. In 2015 I started coaching and quickly found myself in an exciting opportunity to manage all aspects of running a CrossFit box. Between May 2015 and June 2018, I have continued to follow my passion and held Head Coach and management roles at 2 CrossFit gyms in the NorthEast.

    In addition to my love of coaching CrossFit, I started competing in the sport in 2015 and have been training for performance since then. I have twice qualified for the Granite Games in St. Cloud Minnesota and have also competed at the Wodapalooza Finals in Miami 2017. The past two years, I have competed in the CrossFit Games Open placing as high as 64th in the North East Region as an individual.

    I love how CrossFit’s unique method offers everyone the same opportunity - to work hard and push boundaries and limits. I love the awesome community that forms when we all set out to achieve our fitness goals together, and since 2015 I have enjoyed being a part of others’ fitness journeys as a coach. I love working with athletes of all ages, including kids and toddlers; they always remind me that exercise should be fun! I’ve been fortunate to discover CrossFit, and even more fortunate to be able to share that passion with others.

    I am so excited to bring my passion and hard work to the CFR7 community! CrossFit has given my life so much meaning because it has allowed me to be a part of so many unique and inspiring stories. I am now excited to be a part of your story!

    I hold the following certifications and accomplishments:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • CrossFit Gymnastics
    • CrossFit Powerlifting
    • Crossfit Kids
    • Bachelor of Science in Health Promotion, American University
  • bj [email protected]

    After being introduced to CrossFit in 2010, I discovered the many holes in my fitness that I couldn't hide from. Already possessing a background in weightlifting, wrestling and gymnastics, I had an idea of what my limits were and if I could I surpass them.  Over my years as a CrossFit athlete, I have been constantly testing myself in local competitions and have had the pleasure of competing in the Mid-Atlantic Regional's in the Team Division. I started coaching CrossFit in 2012 and I love to serve my community of athletes by  passing on the things that I have learned to those with the desire to improve their lifestyle and physically challenge themselves through fitness. I currently hold the following certifications:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • National Personal Training Institute CPT
    • USAW Sports Performance Coach
    • USAW Level 2 Advance Sports Performance Coach
    • CrossFit Kettlebell Instructor
    • Enrolled in 12 month Level 1 Opex Coaching Certificate
    • Business of Excellence Immersion Program at CrossFit New England with Ben Bergeron (business consulting for CF box) - May 2017
    • Iron Sharpens Iron CrossFit Camp by Faith RX'd
    • OPT Mixed Modal Program Seminar Attendee
    • VA/National Registry EMT-B
    • 2014 Mid-Atlantic Regionals Team Competitor
  • Ashley

    I was always the type of kid that needed to be moving, so my mom threw me into sports as soon as she possibly could. The aspects of team work, competition and finding that inner drive have resonated with me from a very young age. The problem I had was staying interested...guess that was another side of the "always have to be moving" coin.

    I discovered CrossFit in the winter of 2014. While weight lifting had been a part of my training for a while, it was specialized to whatever sport I was doing at the time and the thought of making it more central to my fitness regime had never really occurred to me. I didn't want to get "bulky" after all. When I showed up for my first WOD, I thought I was in pretty decent the first lesson CrossFit taught me was one of humility. After my first WOD, which was something called the Filthy Fifty, I was exhausted - every muscle had been taxed, I looked like I had jumped into a swimming pool and was left sprawled out flat on the floor. I instantly knew this CrossFit thing was different - I would remain with this sport for the rest of my life!

    I started off going to as many classes as I could during the week, wanting to soak up as much exposure and experience as quickly as possible. As my love of CrossFit developed, my desire to understand the "why" and the "how" behind some of the more complex movements started to build. I took the Level 1 course to increase my own knowledge, and that opened the door to coaching. Now I have the opportunity to continue my education while helping and motivating others to reach their goals, which has been one of the most rewarding benefits this sport has given me.

    CrossFit for me has become a confidence booster, stress reliever, a second family and a reminder that there is always something I can do to make myself better. I love the competitive element that every session brings - but it's a competitiveness with MYSELF...Can I lift more than I did last week? Can I make progress on a new skill? Can I do one more rep? I can genuinely say that there is something that happens every day that inspires or challenges me.

    Years later, I still love walking in to the box, I don't see that changing any time soon....and Filthy Fifty has become one of my absolute favorite WODs!

    I hold the following certifications and accomplishments:

    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • USAW Sports Performance Coach
  • 480744_10151346437817990_448700787_n

    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 7 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 CrossFit Route 7 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
  • nicole

    After being introduced to CrossFit in the summer of 2013, I have to say I instantly fell in love. I had absolutely zero background in sports, and can’t say that I have ever been what you could consider an athlete. My background prior to CrossFit was generally in running and your basic gym group classes, but something was missing when I wanted to push myself further. Working in Tyson’s Corner at the time, many of my coworkers were trying out this whole CrossFit thing around the corner, and I decided to give it a try and haven’t stopped.

    If you think you’ve had a real workout before, this provides the opportunity to show you what a workout can truly be! Between working with barbells, moving your body through gymnastics movements, and pushing yourself to the limits of your intensity, it’s easy to see where the holes in your fitness really are. The constant variation keeps me coming back for more. From coming in with basically no experience in any of these types of movements, it’s amazing to see the progress in how far you can go and the capabilities of your body and strength.

    I encourage anyone with even the slightest interest to stop in and see us! Yes it’s a workout, but the community aspect is unlike anything else I have experienced. CrossFit is accessible to absolutely anyone and everyone, so if you have any doubts just ask, and you’ll be amazed with what you’ll be able to accomplish.

      Nicole holds the following qualifications:
    • CrossFit Level 1 Trainer, CF-L1
    • CrossFit Level 2 Trainer, CF-L2
    • Crossfit Gymnastics Specialty Certification
    • USA Weightlifting (USAW) Level 1 Sport Performance Coach
  • coach1[email protected]

    As the owner and Head Coach at CrossFit Route 7 and Ballston CrossFit - 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 approach my upper 30's, the incredible results from CrossFit continue to allow me to improve my overall fitness (I love getting stronger and faster every day)!!

    When I'm not at CrossFit Route 7 or Ballston CrossFit, 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 certifications:

    • CrossFit Level 1 Trainer, CF-L1
    • 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 (
    • 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 Olympians Chad Vaughn and Dave Durante

    Philippians 4:13 - I can do everything through Him who gives me strength.