Head Coach and Co-owner
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. 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.
Head Coach and Lead Programmer
CrossFit Level 1 Instructor, CrossFit Kettlebell Instructor, and National Personal Training Institute CPT. Commonwealth of Virginia/ National registered EMT-B and American Heart Basic Health Care Provider.
After his 6 years as a Military Policeman in the Marine Corps, BJ found Crossfit to be a humbling experience as well as a spiritual conduit for self-improvement in all aspects of his life. He decided to take a chance to be considered one of the fittest people you know along with spreading the benefits of wellness. With a background in gymnastics, wrestling, power lifting and a love for bodies in motion, BJ pursued a life of fitness and helping others live healthy, active lives.
He is still on a mission to continue service to his country and community. He is a student at NOVA in the Emergency Medical Services program in efforts to become a career Firefighter/Paramedic.
CrossFit Level 1, CrossFit Gymnastics, CrossFit Coach’s Prep Course, USA Weightlifting Level 1 Sports Performance, Krav Maga Level 6
J’s life was first impacted by CrossFit in 2006 while training for the Krav Maga Level 4 test, she became officially hooked in 2007 and began coaching in 2008. J believes that CrossFit is for everyone, that it has the ability to change a person’s life and that it not only makes you a better athlete, but has the capacity to make you a better person. She firmly believes that there is no greater feeling in the world than watching someone get their first pull-up/muscle-up/everything-else-people-struggle-with and that cheering that last person on as they finish a WOD is one of the finest privileges of being a Coach.In coaching, I hope to learn more about movement patterns, help others improve their overall well being, and have a ton of fun/laughter along the way. Meeting new people and watching others achieve what they did not think was possible brings a lot of satisfaction each day.
CrossFit Level 1, USA Weightlifting Level 1 Sports Performance Coach, 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
CrossFit Coach and Co-Owner
CrossFit Level 1, CrossFit Kettlebell Instructor, Blauer Tactical Systems Personal Defense Readiness Coach
Avid athlete from the land of our favorite 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.”
CrossFit Level 1, USA Weightlifting Level 1 Sports Performance Coach, 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.
Coach Kendra B.
Director of Operations, CrossFit Coach
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.
Coach Kendra R.
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; a gymnast through her high school years and 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.”
She’s a big believer in the power of eating clean and working hard and looks forward to helping others discover their inner-athlete.
CrossFit Coach & 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!”
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!