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.
CrossFit Level 1 (2018)
CrossFit Gymnastics (2019)
OPEX CCP (2021)
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)
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.
I was born in Ft. Collins Colorado, but only for a few years until my parents relocated us to Florida (I still don’t get it). I spent most of my formative years on the east coast of Florida doing any and all things outside I could! I was that kid who dropped my backpack off at the house and was out the door before my parents even realized I had come and gone. I played a variety of sports growing up, but mainly took to baseball where I played throughout my childhood and into my high school years. In addition to team sports I took up skateboarding, surfing, skim boarding and biking as a teenager, basically anything that would give me a dose of adrenaline!
I found CrossFit in my early twenties, and that quickly became my main source of activity and exercise. Being a life long athlete, I instantly enjoyed the camaraderie and challenge of mastering the wide variety of skills and domains that the sport of CrossFit required. I’ve competed at the Granite Games on a Pro Team of Four twice and our best finish was 16th. I have competed in 9 CrossFit Opens with my best finish being 663 worldwide. You can find me smiling anytime I get a heavy barbell in my hands and you will likely never find me running by choice.
As I enter my 10th year in the CrossFit realm, my training goals and coaching views have changed a bit along the way but my passion remains the same. I truly believe in sharing health and fitness to as many people as possible through movement, nutrition and community. I have yet to find a place that does that better than within the community and confines of a CrossFit gym.
If I am not in the gym you can find me most likely napping or exploring the outdoors, riding a mountain bike, or eating anything wrapped in a flour tortilla.
CrossFit Level 2
Nutrition Coaching Institution Level 1
Power Monkey Gymnastics
Warm Body Cold Mind Olympic Weightlifting
Working Against Gravity Nutrition - in progress
OPEX CCP - coming soon!
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 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.