It takes significant experience, dedication, and expertise to coach at Twenty Pound Hammer.
FOUNDER AND HEAD COACH
I grew up in Woodside, CA, where I played team sports through school and competed in equestrian show jumping. I was introduced to CrossFit shortly after moving to Boston in 2010 to pursue a Master’s degree in theology. In addition to being enthused by my own athletic progress, I came to appreciate CrossFit’s capacity for helping people push past their perceived limitations, and wanted to be in a position to help facilitate that process for others. The OPEX coaching certification has allowed me to integrate my athletic and academic tendencies, and I loves using both to help members grow in fitness and understanding. Health and well-being reach far beyond the physical, and I love connecting with our members to help them live balanced, authentic lives both in and out of the gym.
CrossFit Level 2 Trainer (CF-L2)
OPEX Level 1 Associate Coach
OPEX Level 2 In Progress: Assessment
(Theory), Program Design (Theory) Catalyst Athletics Olympic Weightlifting Seminar
HEAD COACH AND MANAGER
Prior to entering the fitness industry, Melissa spent the better part of sixteen years actively involved in the stewardship of our public lands in the Pacific Northwest. As a program manager, she safely led people of all ages through the wilderness and national parks on projects including new trail construction, building bridges, and hazardous tree removal. Once she got hooked on CrossFit, her years of experience leading groups and enthusiasm for teaching made her a natural fit to start coaching. She enjoys the complexity of working with our bodies to accomplish large and small achievements.
Melissa received her CrossFit-L1 coaching certification and started a coaching internship at Twenty Pound Hammer in 2018, then transitioned to coaching full time in 2019. She is currently enrolled in the OPEX CCP, where she is learning to “inspire people to live larger lives through fitness.”
When not doing fitness, Melissa enjoys hanging out with her wife Rudi and is always on the lookout for a warm sunny vacation suggestion.
I grew up in Texas and ended up traveling to the Pacific Northwest for work. I enjoyed this part of the country so much I decided to make it home. While travelling I got curious about CrossFit but thought I needed to “get in shape” before joining a box. I finally decided to try it out to meet new people. After joining I soon realized that my initial thoughts were not true and that this is for ANYONE! I fell in love with the CrossFit methodology, the feeling I got after completing a tough workout and the people I met along the way.
I decided to get my Level 1 and begin coaching. As a physical therapist, I have enjoyed combining my knowledge of movement and injuries to coaching. I can provide a unique aspect to coaching and help others realize that just because they are dealing with an injury doesn’t mean they can’t stay active and keep getting stronger!
I currently specialize in treating CrossFitters and other athletes at Arrow Physical Therapy, right across the Ballard Bridge from Twenty Pound Hammer. When I’m not coaching or treating patients, you can find me trying new restaurants, drinking coffee or wine, and hanging with my cat Mr. Darcy.
Favorite CrossFit movement: the snatch, burpees
Least favorite CrossFit movement: thrusterstic lives both in and out of the gym.
CrossFit Level 1 Trainer (CF-L1)
Doctor of Physical Therapy
Orthopedic Clinical Specialist
USAW Olympic Weightlifting instruction and training
Functional Movement Screen (FMS)
Certified Level I and II
Selective Functional Movement Assessment Certified (SFMA)
I began working out with weights along with wrestling in my teens and competing in Olympic Weightlifting in 1997. I started coaching Olympic Weightlifting in 2004 as a hobby and now have now been training people of all kinds full time for over 7 years. And I still love the challenge!
I guess you could say I live and breathe Olympic lifting. It’s dynamic and explosive; it takes strength, coordination and timing; and on top of that, you’ve got to have focus. It’s endlessly challenging. And yet there are only two lifts: the snatch and the clean & jerk. Olympic lifting involves real-life strength. It’ll help you in other sports, too. This is a sport that builds strength, speed, power, flexibility, as well as general athleticism. Anybody can do it.
I spent several years working with Thrush Sports Performance Center in Sumner, where I trained under Senior International Coach John Thrush. I really honed in on technique, for sure. But along the way I also learned the art of coaching–when to push and when to back off, how to motivate and how to demonstrate.
I then found Crossfit through CrossFit Seattle and Dave Werner (Formerly CrossFit North, the first CrossFit affiliate ever). When I first came to CrossFit Seattle, I was pretty much the lone weightlifter amongst all the CrossFitters. It turned out to be a great fit, there I learned the finer points of training for general fitness and working with a diverse range of abilities. The gym valued substance over flash, and did a great job of getting everyday people in all around great shape. Working at CrossFit Seattle also reinforced the importance of including basic strength training in any fitness regime. When you think about it, it’s the base for everything, whether it’s throwing heavy weights over your head or just being able to lift your own body weight off the ground. Over the years, I’ve been lucky enough to coach a broad range of people–from beginners looking to get in shape to Olympic caliber athletes; from middle-schoolers to senior citizens.
Bachelor of Arts Business
Administration, University of Washington
NSCA CPT (lapsed)
Catalyst Athletics L1
Poliquin Group PICP L1
Ido Portal Movement X Seminar
Born and raised in San Juan, PR. After trying most of the sports you can think of, I ended up sticking with basketball for most of my childhood and teenage years. While attending college for my BS in Mechanical Engineering and being part of the basketball team, I was looking for ways to improve my athletic abilities thus improving my performance on court. This was when a friend of mine introduced me to CrossFit. A couple of months after I started training this modality, it was announced that CrossFit would be conducting the very first Level 1 Course in Puerto Rico. I decided to attend it without any expectations. Little did I know, this would be the beginning of a new chapter in my life. I started coaching while finishing my BS and instantly fell in love with how I could impact people’s life and help them progress towards being the best version of themselves in & out of the gym. While coaching, I decided I wanted to compete in CrossFit. Yes, I had a lot on my plate but being a “plan ahead” type of guy, I was able to pull it off and ended up competing in various local competitions plus competed at Wodapalooza in 2017 and 2018.
I had a tough decision to make after graduating, continue coaching, which I loved, or work as a full time Mechanical Engineer. I went with what I would call a “happy-medium”, from Monday to Friday I worked as an Engineer and on Sundays I would work at the gym.
Forward to two and a half years later and me moving to Washington with my wife (yes, I got married during those two years I fast forwarded) I had to make the same decision once again but with reversed papers, continue working as a Mechanical Engineer or get back to what I loved, fitness coaching. The COVID pandemic was just starting and as the time passed, the more I wanted to help people on staying healthy. What better way to do it than by helping them have active and healthy lifestyle? Decision was made and here I am hoping I can help everyone “live a larger life”. Whether it is an athlete looking to improve their performance at a specific sport or someone wanting to stay healthy and active to be able to see their grandchildren grow up.
When I’m not in gym, you can find me trying new restaurants, at the bowling alley or getting outside and traveling with my wife.
As far as my preparation, I count with:
- CF Level 2
- CPR/AED Certified
- OPEX CCP (In Progress)
I first discovered CrossFit in 2008, while operating along the Iraqi/Syrian border with a Marine Corps reconnaissance unit. Our gym equipment was little more than sand bags and tires, but we made do. Back in America, I got my Level 1 Certification and began coaching my fellow Marines.
I left the Marine Corps and returned home to Seattle in 2010. In early 2011, I started coaching, and received my Level 2 Certification in early 2018. Shortly thereafter, I started looking for a new gym where I could learn from different coaches and other athletes. I’ve been at Twenty Pound Hammer ever since, and love it. Thank you for welcoming me and allowing me to be a part of your community.
Outside of CrossFit: My wife and I met at the UW and now have two kids – a 3 y/o son and a 1 y/o daughter – who keep us plenty busy. Our family enjoys local sporting events, traveling, and getting outside to see all that the beautiful Pacific NW has to offer. When not coaching CrossFit or chasing my kids, I’m a financial advisor with an office at Fishermen’s Terminal.
If Caleb had a motto, it would be, "I just like to lift weights and have meaningful conversations." Caleb has a very unassuming nature. He's probably most known for talking in a poetic, beautiful, and confusing way, along with his disco-jockeying for classes. After extensive coaching experience elsewhere, we snapped Caleb up last August and are delighted to have him as part of our team. He has been doing CrossFit since 2014, has his CF-L1, and was a nationally ranked pole vaulter in college. He is the guy who got muscle ups in his first month. He is very well rounded. He hates long workouts of just one movement, so Karen and marathon row are no-gos. When not slaying workouts and laughing with people, he works as a private psychotherapist (LMHC), is in training to be a psychoanalyst, and is working on his dissertation on "the therapist's experience of authenticity in the therapeutic relationship." He will love and admire how in shape you are, but would really love to know how you've lived with that same intensity and passion. When not lifting or reading, he enjoys long walks on the beach, cooking, going for walks, and enjoying his sun-soaked living room. His Halloween costume of choice is either Clark Kent or Maverick from Top-Gun. If he was an Avenger, he would be Captain America.
I originally found Crossfit in 2014 in Charlotte, NC. I grew up playing competitive Ice Hockey, and after college, Crossfit became the perfect activity to fill that void. My first workout was Murph- it took me close to 2 hours to finish, but I was hooked.
Coaching and teaching is one of my passions in life. I love helping others push the limits of what they think is possible. Prior to moving to Seattle, I coached at both CrossFit and OPEX gyms in NC.
When not spending time in the gym or exploring with our dog, I work in Product and Technology for a Fintech Lender.
CrossFit Level 1 Trainer (CF-L1)
CrossFit Scaling Cert
CrossFit Programming Cert
USA Hockey CEP L2
I discovered CrossFit in 2007 and instantly became a fan. After several years of doing CrossFit workouts on my own, I joined a local affiliate and was hooked. The sense of community and healthy competition among the members was amazing and inspiring. I saw first-hand the benefits that a sound gym with quality instructors can provide.
Outside of the gym, I coach youth sports teams for my both kids. If I’m not watching or coaching youth sporting events, then I’m usually spending time with family and friends. I also love being outdoors and especially enjoy skiing in deep powder.
I’ve been addicted to exercise since I was a kid. As an adult, I thought the only exercise for adults was running. But as the world’s worst runner, it wasn’t a lot of fun. Then I discovered CrossFit and realized there was another path. I’ve been hooked since.
I’ve got two kids, a crazy dog, and I love being in the mountains. I used to be more active in them, but these days if I can just get there at all, even for just a two mile hike with my 5 year old, I’m happy. I also love telemark skiing and windsurfing.