Our Team

Passionate    Dedicated    Caring


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 be a lead instructor for the Crossroads Adaptive Athletic Alliance as well as Board Chairman of this nationally recognized 501(c)3 non-profit organization benefiting severely wounded veterans and civilian adaptive athletes. David is also a master chef and has taught Advanced Sports Nutrition to coaches and facilities owners on three continents over the last two decades.

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 and 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 his mouth.

Certifications / Qualifications:

  • CrossFit Level 1
  • CrossFit Kettlebell Instructor
  • CrossFit Gymnastics
  • CrossFit Mobility
  • CrossFit Nutrition
  • Blauer Tactical Systems Personal Defense Readiness Coach
  • Sports Nutrition Specialist


Avid athlete from the land of our favorite Fittest Woman on Earth, Hrönn played team soccer and European handball and has been an active athlete most of her life.

Hrönn was introduced to crossfit in 2006 and found that the exciting
tension of competition and the incredible sense of accomplishment one gets
after completing a workout that pushed your limits is a experience that
she had never felt before.
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.”
Hrönn is a mother of three by blood but you can hear athletes of all ages
call her Mom, that says a lot about her personality.

Certifications / Qualifications:

  • CrossFit Level 1
  • CrossFit Kettlebell Instructor
  • Blauer Tactical Systems Personal Defense Readiness Coach


Tennessee raised and Beltway-saved, PJ moved to the DMV in 2011 to begin what he thought was to be a lifelong career with the Secret Service after his 6 year contract with the Marines was up. PJ deployed twice to Iraq as an infantryman in support of Operation Iraqi Freedom. PJ began Crossfitting in 2009 and has had the desire to learn more about the sport everyday. After becoming a Crossfit Coach, his career goals turned to coaching full time and helping others surpass their expectations, so PJ moved on from the Secret Service to return to college and earn a degree in Health Sciences pursuing the specialty of Physical Therapy. Nothing makes him happier than knowing he’s responsible for your next personal record. “It is my goal and my promise to always leave you in the best possible position for success. Every time you walk into the gym, do whatever it takes to suck less tomorrow.”

Certifications / Qualifications:

  • CrossFit Level 1
  • Crossroads Adaptive Coach
  • Pursuing degree in Health Sciences


I understand the power of CrossFit to transform lives, because I’ve experienced it firsthand.  Growing up, I was active in athletics (gymnastics through high school, ultimate frisbee in college and into my twenties).  But by the time I hit my late 30s, I had let the demands of work and motherhood erode my commitment to fitness and health.   I was frustrated and unhappy with how I looked and felt and decided it was time to take drastic action:  I signed up for CrossFit.   

My first WOD was terrifying and exhausting. But also exhilarating.  I loved the intensity, the endorphin rush, and the bonding experience that came from shared suffering.   I committed to CrossFit and saw major changes in my fitness, health, and overall happiness.  

As someone who had to start from square one, I understand the anxiety many feel when they start this journey.  As a coach, I believe in teaching people how to move safely and effectively.  The most rewarding aspect of coaching is helping people achieve results they never thought possible for themselves.

Certifications / Qualifications:

  • CrossFit Level 1
  • Crossfit Gymnastics

Mike F.

Mike stumbled upon Rubicon and CrossFit while racing cars for time on Route 7, thinking it was a good idea to do a Hero WOD every day after work, and competing in endurance races every weekend he could just for the t-shirts. After playing college basketball (someone told him he was tall) and then the Navy telling him his eyes weren’t up to muster anymore he needed a place to work hard, a new challenge, and when appropriate compete, even if it is just the clock and him. CrossFit makes the day job at the desk bearable.

For someone who demands perfection and moving at 100mph CrossFit was humbling at first. One of his first classes Chef singled Mike out for poor form on his clean and sent him back to the beginning instilling in him the appreciation for perfection in every movement in the gym and the Rubicon way of ‘Demanding More of Yourself.’

As someone who realized CrossFit and fitness is a never ending journey, Mike understands and enjoys walking into the gym everyday with something to improve on and walking out every day a better athlete. If you can’t find Mike at the gym you can probably find him dragging his awesome and patient wife, Kathleen, to some political event to cause trouble against the machine!

Certifications / Qualifications:

  • CrossFit Level 1
  • Crossfit Gymnastics


Hailing from the great state of Texas, Lindsay is a competitive adaptive athlete with bi-lateral hand transplants and a bi-lateral leg amputee. She sees Crossfit as a fitness program for anyone, regardless of age, weight or ability. She believes in utilizing the coaching of Crossfit to build confidence in the individual.

Lindsay has a BA in Marketing from Virginia Commonwealth University and countless hours in the gym training since she was fourteen. She has a keen eye on body form and function as well as, a true sense of the emotion of the athlete.

Certifications / Qualifications:

  • CrossFit Level 1 Candidate
  • Crossroads Adaptive Coach