‘Chef’
Co-Owner/Head Coach
CrossFit Level 1/Sports Nutrition Specialist /Kettlebell Instructor/NASM CPT-PES/Dietitian/Sports Performance Nutrition Educator/Weight Management Instructor/Master Chef (US/EU)/Flaming Carnivore, Blauer Tactical Systems Personal Defense Readiness Coach, soon to be CrossFit Kids and CrossFit Olympic Lifting Trainer
Chef’s life is food and fitness and he is among the happiest food science and functional fitness nerds around. Knowing full well being an ‘expert’ means ‘knowing more and more about less and less’ he considers himself unduly blessed with the good fortune to have taught Advanced Sports Nutrition, train trainers and clients and spread the gospel of Applied Functional Fitness on three continents.
After starting CrossFit in 2005 as his training of personal and professional choice, he ran headlong into all things CrossFit as quickly as his feet could carry him only to discover the one thing more fun than doing CrossFit is coaching CrossFit. Fitter, faster, leaner and 
functionally stronger at 46 years old than as a 25-year-old athlete, Chef maintains a simple motto, “We want you to know not just HOW to do what you need to do, but WHY you need to do it, you need to empowered by knowledge.”
As far as training? “If it’s heavy? Pick it up an move it as fast as you can, as long as you can. Then eat well, rest well, live well, laugh loud, then do it all again: heavier, farther and faster. Simple, isn’t it?”
Suggestion Box: If you hear the phrase ‘Cheat Night’ within a ten meter radius of Chef, be sure to keep your hands away from it’s mouth.
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Coach Ben
Head Coach, Rubicon Barbell Director
Crossfit Level 1, USA Weightlifting Level 1 Sports Performance Coach/NASM CPT/CrossFit Certified in Basic Barbell, Olympic Weightlifting, Kettle Bells, Powerlifting, Strongman and Movement and Mobility. Certified in Trigger Point and Myofascial Release Therapy. Blauer Tactical Systems Personal Defense Readiness Coach
Ben’s favorite workouts don’t include running and his favorite lifts are any that require moving heavy objects from the ground to overhead.
Originally from Pennsylvania, Ben attended Penn State University and worked as an Oilfield Engineer and a consultant for the Department of Commerce before becoming a full-time strength coach and personal trainer in 2004.
Outside the gym Ben can be found rock climbing, snowboarding and wandering aimlessly. He is a self-proclaimed expert on chocolate chip cookies and thinks that something is inherently wrong with anyone who does not enjoy a good cup of coffee.
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Coach Hrönn
Co-Owner and Facilities Director
CrossFit Level 1, CrossFit Kettlebell Instructor, Blauer Tactical Systems Personal Defense Readiness Coach
Avid athlete from the land of Fittest Woman on Earth, Hrönn played team soccer and European handball and has been and active athlete most of her life.
After her first exposure to CrossFit, she was sure she found what she was looking for; the fantastic workout, the exciting tension of competition and the incredible sense of accomplishment one gets after completing a workout that pushed your limits had her hooked.
Hrönn stresses that nothing can come before proper form, that from form comes confidence and from confidence comes strength . “You can not learn it unless it’s light, but it will never make sense to your body until it’s too heavy to do it wrong.”
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Coach Jason, “JD”
Combatitives Expert
CrossFit Level 1, CrossFit Kettlebell Instructor, and is on the Core Training Team for Tony Blauer’s Personal Defense Readiness™(civilian) and S.P.E.A.R. System™ (law enforcement / military) programs.
Outside of the gym, Jason actively teaches the PDR and SPEAR System programs throughout the DC and Northern
Virginia area; and watching his two daughters grow up. Jason is in charge of our ‘um, Chef, you screwed up again’ department and without him you’d all probably be throwing 15′ wall balls and running 120m sprints.
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Coach Mike
CrossFit Coach
CrossFit Level 1
Who names their workouts anyway? And how could a workout innocuously named “Fran” be so life changing?
Several years ago, a co-worker challenged Mike to try a Crossfit workout called Fran. How bad could it be? It was only 95lbs of 21-15-9 thrusters and pull-ups. 19 minutes later, Mike knew it was the worst and best workout he’d ever had. And thus began Mike’s love affair with Crossfit.
For two years, he spent his lunch hour completing the daily WOD posted on Crossfit.com. In 2009, he earned his Level 1 certification and his desire to coach grew. At his company’s fitness center, he began coaching anyone who would listen and started a Saturday morning workout in his neighborhood. Eventually, he found his way to Rubicon and is now happily instructing with and receiving coaching from the best in the business.
Sometime he thinks Chef keeps him around just to say to potential new members, “If that skinny middle-aged guy can complete the workouts, you can too.” He looks forward to getting faster and stronger, as well as helping the Rubicon family do the same. He is convinced that anyone can pursue the shape of their life at any age – including you!
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Coach Tiffany
CrossFit Intern, CrossFit Level 1, CrossFit Powerlifting, CrossFit Kids, Blauer Tactical Systems Personal Defense Readiness Coach, Rubicon Social Coordinator
herself, but to give back to the community in ways that she never thought she would be able to. Her passion for helping people is what has fueled her desire to Coach and she’s not slowing down anytime soon..
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Coach Jason 
CrossFit Level 1, CrossFit Kids, CrossFit Coaches Prep, Blauer Tactical Systems Personal Defense Readiness Coach, IT Director, Competitive Events Manager
While enlisted in the U.S. Army, Jason was injured in an artillery accident which resulted in the loss of his left leg below the knee. While trying to recover from his injuries, his sedentary lifestyle from his youth crept back and he gained nearly 50 lbs. Not content with the easy road, Jason got back in the gym and worked his way back to running shape again in 2008. After years of weight fluctuations and mediocre results in the gym, Jason discovered CrossFit in 2010 after receiving an email from a friend with a list of WODs. Immediately addicted to the intense workouts and their results, he performed CrossFit on his own before joining a gym in August 2011.
Jason quickly became a source of personal information for other amputees looking to get in shape and learn CrossFit and Olympic Lifting. As a volunteer coach at CrossFit 
Walter Reed, Jason trains Wounded Warriors and works on program outreach to the Wounded Warrior community. “I get such a euphoric high from seeing Wounded Warriors push past their injuries and discover that they can work out with minor tweaks in range of motion or small modifications in movements.”
As a family man, Jason is raising his two fire breathing children with his wife, Rachel. When not crossfitting, he enjoys rucking, running, loud angry music and routinely hides in the bushes and runs down prey for his dinner.
Reject your sense of injury and the injury itself disappears. -Marcus Aurelius
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Coach Josh 
CrossFit Level 1, TASER/Handcuffing/OC/ASP Baton instructor. Blauer Tactical Systems Personal Defense Readiness Coach, Firearms instructor. Federal Law Enforcement officer. Really good listener, even better at breaking stuff. Rubicon Morale Officer
“A man of mystery and power, whose power is exceeded only by his mystery.”
Like you, Josh has often wondered what is fitness? And who invented the Burpee? Some guy named Burpee? What kind of name is that?
In his “grown up” job as a Police Officer, Josh relies on functional fitness and skills learned from a misspent youth for a living. And a pen. Pens are really important. He also doesn’t hold still for very long and has never been photographed in the wild.
After doing WOD’s off the main site off and on for 3 years, Josh decided to get some coaching. Josh found his new family at 
Crossfit Rubicon in 2011 and has been crushing Wod’s in the box ever since. His personal motto is “suck less tomorrow” which means strive for constant improvement. Josh eats at least 4000 primal calories per day, and comes to us with nearly 3 decades of experience in food eating and nutrient assimilation. If you bring Josh coffee and a paleo snack, he will sing “You lost that lovin’ feelin’ ” to the person of your choice. Really loud.
Every day is a gift, and Josh makes a special effort to laugh, make others laugh, and help out where he can.
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Coach Kasey
CrossFit Level 1, National Personal Training Institute Certified, Certified Nutritional Consultant, TRX Certified, Coffee Snob
Kasey, has spent her whole life, along side her sister Holley, playing sports. Even at an early age, Kasey predictably had on sports caps and jumped into every sporting event. From speed skating, track and field, field hockey and lacrosse to the rare esoteric sport of music-less dancing. A dual sport collegiate athlete in field hockey and lacrosse, Kasey breaths athletics and is 
currently the Varsity Lacrosse Coach for a local high school.
She is excited to be a part the Rubicon family and to share her energy and enthusiasm for life with the Rubicon Community, and you can see both coaching and training at least five days a week with her fellow Rubiconers. Although always generous and eager to help in any way, don’t ever touch her bacon. Ever. Really.
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Coach Steph
CrossFit Intern 
Steph’s has had to adapt to the world around her ever since she could remember. Born with Cerebral Palsy, she was always looking for ways to live life to the fullest despite living with some physical challenges affecting her daily routine. She believes, if you want something bad enough you will find a way to make it work, and that’s exactly what she has done with CrossFit since being introduced in May 2012, now, proudly linking the title of “Adaptive Athlete” to her name.
The sport of CrossFit has changed her life and now she is excited to help give that feeling to the Rubicon athletes. Whether it comes from a coach’s point of 
view or an athlete’s point of view Steph is able to add a different angle to routine perspective and enjoys having the capability to share her secret weapon with others.
When she’s not putting effort into a WOD, Steph puts effort into her schoolwork. Determined to complete her Masters degree in College Student Affairs, she hopes to one day intertwine her passion for students and fitness to make a big difference in this small world.
You will soon learn that Steph is a hugger, not a fighter. She believes that hugs are the best free gift ever! Don’t believe her? Give her one when you see her and tell us how you feel after!
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Coach Kendra B.
CrossFit Intern, CrossFit Level 1
Hailing from the City of Roses, Kendra was first introduced to CrossFit two and a half years ago in a women’s strength training class in college. She was born without her left arm below the elbow, but, much to her chagrin, her coach refused to let her amputation limit her training. New goals in tow, she followed him from the campus gym to her first box, and hasn’t looked back.
Since then, she has been utilizing basic hardware and other adaptive techniques to perform movements she’d never been challenged to do before. She hopes to bring that knowledge and the spirit of experimentation to the adaptive community to empower other athletes.
After competing as the sole female athlete in the 2012 Working Wounded Games, Rubicon has become her second home and adaptive family. In March, she’ll be going for her Level 1 Certification. She made the decision to relocate to Virginia to pursue her dream of seeing adaptive CrossFit thrive. She’d love to see an adaptive division in the CrossFit Games someday.
She relishes lifting heavy things, and thinks pushing the Prowler and shouldering Atlas stones are the most fun things you can do sober. Though she has a background in track and field as a sprinter, she really doesn’t like running (but she’ll do a 5k Warrior Dash twice in a day if it means crawling through mud – she loves mud). She’s currently learning how to snowboard and hopes to someday be able to get off the chairlift without face-planting. She rides goofy.
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Coach Matt
CrossFit Intern, CrossFit Level 1 
(We wrote this for Matt, he’s probably going to edit it once he reads it, but we’re too proud of being his friend and far too proud of his work to let him go another day without having his bio up on our Coaches page.)
While enlisted as an infantryman in the U.S. Army, Matt completed Ranger training prior to being deployed to Afghanistan with the 10th Mountain Division. While on patrol, Matt was injured when he stepped on an Improvised Explosive Device (IED) resulting in the loss of his right leg below the knee.
Shortly after being stationed at Walter Reed, Matt started working out at CrossFit Rubicon. Matt began to not only get stronger and faster but the adaptation of CrossFit and the social aspect of the gym aided in Matt in his recovery from his injuries. Matt has become a benchmark adaptive athlete inspiring others with his determination and skill. Matt competed in the Working Wounded Games 2012, earning third place overall as well as competing as a part of one of three teams at Cold War II and is part of a crew of Rubicon athletes who display the Rubicon way at local CrossFit events and WODs. When Chef was asked early in Matt’s time with Rubicon, “How do you scale the workouts for him?” the answer was easy, “Scale the workouts?! We’re too busy trying to CATCH him!”
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Coach Kendra R.
CrossFit Intern, CrossFit Level 1 
Kendra describes her experience with CrossFit as transformative. She discovered CrossFit later in life and her one regret is that she didn’t try it sooner. However, she is thrilled to be fitter at 39 than she was at 19.
Growing up, Kendra says she was an average athlete; she was a gymnast through her high school years and became an avid ultimate frisbee player in college. Post-college, she played ultimate for a while, but eventually got busy with life, marriage and raising three kids.
Fitness was not her main priority, and her lifestyle and body composition reflected it. Her husband (Coach Mike) was an enthusiastic proponent of CrossFit, but she deemed it “too weird and too intense”.
She dabbled with traditional gyms and other fitness programs but saw no real results. Eventually, she got sick of feeling miserable about herself and decided to “give this CrossFit thing a try.” Her first WOD was exhausting and terrifying. But also exhilarating. The intensity told her she was finally taking a meaningful step towards regaining control over her life and her health.
She was hooked from the first WOD and has never looked back.
She says, “My time at Rubicon has transformed not just my body but my whole life. It changed my eating habits, my self-confidence, even my outlook on life. I used to only care about ‘losing weight’ – now I am focused on being stronger, faster and living life to the fullest.”.
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Coach Jesse
CrossFit Intern, CrossFit Level 1
Jesse spent 8.5 years in the Marine Corps and was stationed in numerous places around the globe including several austere environments. After getting out of the Corps he continued to try and replicate that high paced lifestyle by working for worldwide personnel protective companies in those same austere environments. After coming back home and working a desk job, Jesse found a distinct hole in his fitness regimen that was filling with his expanding displacement.
CrossFit filled a void that drove Jesse to focus on learning quality movement and eventually to successfully completing his Level 1 CrossFit training in June of 2012. The passion to learn soon becomes the passion to share lessons learned and Jesse joined his new family at Rubicon in 2013. Active in the obstacle race world of GoRuck and S.E.R.E. Performance Challenges, mud runs, Spartan races and whatever challenge to which he can apply himself.
