David ‘Chef’ Wallach
David ‘Chef’ Wallach
Co-Owner/Head Coach
CrossFit Coach/Sports Nutrition Specialist /Kettlebell Instructor/NASM CPT-PES/Dietitian/Sports Performance Nutrition Educator/Weight Management Instructor/Master Chef (US/EU)/Flaming Carnivore, Personal Defense Readiness Coach
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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Ben Chismar
Ben Chismar
Head Coach
Crossfit Coach/USA Weightlifting Level 1 Sports Performance Coach/NASM CPT/CrossFit Certified in Basic Barbell, Olympic Weightlifting, Kettle Bells and Movement and Mobility. Certified in Trigger Point and Myofascial Release Therapy. 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.
Suggestion Box: Whatever you do, never say ‘That workout’s simply not possible!’, or we’ll be all be doing it at Ben’s next class.
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Hrönn Guðmundsdóttir-Wallach
Hrönn Guðmundsdóttir-Wallach
Co-Owner and Quality Control Director, CrossFit Intern
CrossFit Kettlebell Instructor, 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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Rick Johnson
Rick Johnson
CrossFit Coach
CrossFit Mobility and Movement certification, CrossFit Kettlebell Trainer, Personal Defense Readiness Coach
life with the people who have become his family..
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Jason Dury
Jason Dury
Combatitives Expert, CrossFit Coach
CrossFit Coach, 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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Sven Hestrand
Sven Hestrand
CrossFit Coach
B.A. In Health and Physical Education.
Strength and Conditioning Coach at Bethany College, CrossFit Kids, CrossFit Football, CrossFit Mobility, CrossFit Kettlebell, CrossFit Endurance, CrossFit Barbell, CrossFit olympic lifting, (and probably some more) SPEAR Instructor,
Studied under: Jeff Martin, John Welbourne, Raphael Ruiz, Andy Stumph.
Royal Swedish Army Officer for 7 years. United States Marine Corps, Multiple combat tours. .
Sven is generally a pretty sedentary guy, his only activities include Fencing, Water polo, Team Handball, Soccer, Ice hockey, Orienteering, Cross Country Skiing, downhill skiing,
College football player, Krav Maga, Adventure Racing and shooting . Other than that, besides being a poet philosopher, CrossFit Games competitor and defending our freedom, he’s a pretty single faceted guy. We are trying to get Sven to get out of the house a bit and try something, anything, to spice life up a bit.
A gifted coach and invaluable member of the global CrossFit Community, Sven eats less cookies than most but could do better if he really applied himself.
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Mike Riggs
Mike Riggs
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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