CASEY STEIN

My favorite saying at CrossFit Snohomish is "You had me at hello." Which is literally what happened for me.

I have always been a person who enjoyed running but never considered myself an athlete, even after running four marathons and several half marathons. I felt like something was missing. During my training, I would run past the Vales house when they were still operating CFS in their garage. I would slow way down just so I could watch what was going on - lifting weights, box jumps, jumping ropes and a lot of grunts, groans and laughter. After reading a newspaper article about Charity Vale, my interest grew in finding more out about CrossFit.

After years of working out on my own (at least that is what I thought I was doing) I decided to give CrossFit a chance. On May 24, 2011 (yes, I remember the exact date) I walked into CFS and Jeff Vale said "Hi, how can I help you?". At the time I had no idea how he and CrossFit would change my life. I can clearly remember my 101 classes - pull ups with the black band, dead lifting only a PVC pipe and the fear of having to climb the rope. Two years later, I could complete numerous unbroken pull ups, dead lift one and half times my body weight and easily climb the rope (socks are the secret).

My improvements were a direct result of the physical training provided by the Crossfit Snohomish coaches as well as the emotional support of the CrossFit Snohomish community. I knew the benefits that CrossFit provided me and I knew it was time to payback. I wanted to help others that found themselves in the same situation I was when I started and pursue coaching, completing my Level 1 certification in June 2013.

I am proud to be a part of CFS family were everyone cares for you, cheers for you and even feels your pain for you. Each time I walk into CFS, I am excited to see what will become of the "unknown".

DUKE BEARD

Growing up, I avoided any type of physical activity like the plague. I pretty much said marching band was my sport. After college, I began to realize my metabolism was not keeping up with the food I was eating, nor the level of activity I was getting. I took a look at myself and decided I needed to make a change. I got myself a Groupon to my first box in Arizona and went with some friends. Before I started, I am not going to lie, it was not something I took seriously or even thought about doing long term. I wanted to go for my one month to get my summer bod on for an upcoming vacation, then bounce and never look back.

Honestly, the reason I was so scared of the gym was because I used to be so intimidated by it and the people there. I was afraid of being judged, made fun of, not fitting in and just straight up making a fool of myself; especially to something like CrossFit. The moment I walked into my first CrossFit Class, all that fear washed away. I quickly learned CrossFit was not just about the Work Out of the Day: it’s about yourself and the people you meet. CrossFit is a community that embraces everyone no matter if you are the fittest or someone trying the gym for the first time. One thing I had to remember was everyone and every coach had to start right where I was.

When the time came for me to move back to WA, I needed to find a new gym that embodied the mentality of CrossFit I had come to love. CrossFit Snohomish has become that place for me. From my first class at CFS to now, CFS has continued to push me to challenge myself and to grow as an athlete and a person. Every time I walk into the gym, I get to coach and work out with the most amazing people.

Coaching is my way to give back to the community at CFS, a community that has given me so much. It’s amazing to me that what started out as a one-month trial in 2014 has turned into something fundamental to who I am. I can truly say I would not be where I am today without CFS and the CrossFit community and I look forward to help others realize their potential.

BEN HARNETIAUX

I have never been what I would consider an athlete. Played sports when I was a kid, but did not continue into high school or college. I have spent my adult life gym binging…you know what I mean: 4-6 months “ON” working out and getting stronger, and slightly lighter only to have some small event derail me and find myself for the next 4-6 months talking about going to the gym while I get weaker & heavier. UGH.

n 2008 I stepped on a scale and saw a weight that (finally) was not acceptable. I joined a new gym, hired a trainer and worked my butt off for a year often spending 2 hours a day, 4 days a week there. It was paying off, but something was missing…

In early 2010 someone introduced me to CrossFit…and I began to follow the main site for my workouts. Many days I did not even know what movement they were talking about and would have to YouTube it. The gym did not have much of the equipment (or space) needed for CrossFit, and I got frustrated. I also got all kinds of looks like “what the heck is that guy doing???”

Finally in Sept 2009 I joined CFS. Wow, was that an eye opener! My fitness level was much lower then I thought it was. UGH again! It was a challenging first few months physically & mentally…but I knew right away that this was the program for me. Concise, intense, well rounded, and controlled were all pieces to the puzzle I had been missing. And one other…the most important of all: Community. I was in a box filled with people just like me. Adding this in combination with a new nutrition plan and coaches that helped me understand the how’s & why’s of my workouts has taken me to the next level.

Fast forward 3+ years and I have never felt fitter, healthier or more confident then I do today. I have been blessed to join the coaching staff of CFS and hope to help you find what you are looking for.

JOHN GROSE

I have always been athletic, playing sports through high school and college and staying active. I always had a gym membership and continuously tried different workouts and exercises over the years to increase my fitness level. After a number of work related injuries and multiple surgeries, I had Doctors tell me I needed various surgeries that would have severely limited my activity level. I tried incorporating more functional movements into my workouts and some Olympic lifts. They were good but I still found myself struggling to keep the workouts interesting and stay free from injuries.

I tried CFS after my wife had joined and saw great improvements in her fitness. She is a competitive runner and told me it was something I would enjoy. It was great. The coaches were all welcoming, supportive and knowledgeable. I had set lifting goals that I had hoped to meet through CFS. I was surprised how quickly I was able to meet and pass my goals. I enjoy the constantly varied functional movements in the group setting. The community at CFS is awesome and supportive of everyone. I not only look forward to completing the wods myself, but also seeing my friends at CFS complete them.

Crossfit is unlike anything else by incorporating Olympic weightlifting gymnastics and more. It can take your fitness to a level you may not have thought you had.

VAL LEHTINEN

As soon as I walked into CrossFit Snohomish in May 2012, I knew I had found a community that would help me grow, in more ways than I would ever imagine. When I first came in to 'check it out' a class was in session, and I was instantly overwhelmed by all of the weights and activity happening around me. Yet, at the same time, seeing and hearing members encourage each other during the workout was something I had never seen before at a gym, and by the time I left I felt more excited than nervous about starting something so new to me.

I never considered myself much of an athlete. I had done some track and soccer in middle and high school, but beyond that I just tried to stay active into adulthood with hiking, walking, and other various fun things that would come up. From my mid-teens I was plagued with chronic back pain that would come and go, so I never really felt 'safe' doing much more than what I was doing at the time. After reading testimonials of people who had success with CrossFit helping them with various problems they were having, I decided to give it a try. I'm so glad I did.

I think one of the best things about CrossFit is the option to scale any movement to each person's abilities without having to feel that you are 'lesser' for doing so. Everyone is different! For instance, someone may be using a PVC pipe while another person is using a very heavy weight for a squat movement, and the only thing you will get from the group is support and encouragement no matter what scaling options you are using. After having major hip surgery to fix congenital dysplasia (I was born with hip sockets that were misshapen), I was able to come back after six months of healing and rehabbing with physical therapy to learn how to walk again, scaling virtually everything to very slowly build up my strength again, but now I am stronger than I ever have been.

One of the reasons I became a coach is so I could give back to this amazing community that has given so much to me since the very beginning. I get excited every day that I coach, looking forward to being able to help each person safely and efficiently do movements that will make them stronger, healthier, and more confident. One of the greatest things is seeing someone smile after being able to do something they never, ever thought they would be able to do, and I feel honored that I get to help our athletes achieve their goals. CrossFit has taught me that we really can do more than we think!

TAYLOR MCCROSSON

Before my introduction to Crossfit I wasn’t much of an active individual. I’d done high school sports like cross country and swimming, but out of school I could never get into a rhythm with a gym.

Going into a building with mirrors, isolation machines and treadmills never filled me with excitement. When I managed to convince myself to get a membership somewhere I never seemed to find the time to go. Not going filled me with anxiety to the point of me not wanting to have a membership anymore. A perpetual cycle I’m sure many of us have felt at some point in our lives.

In July 2012 I found Crossfit, July 2nd to be specific. Once I walked through that garage door my life changed for the better, not just physically but mentally too. I quickly lost the 55 pounds of excess weight I was carrying with regular attendance and a slight change in my diet. Getting up in the morning was easier. I was engaged with a community. I was introduced to a group of incredibly supportive people, some of which have become like family.

Because of the impact Crossfit had on my life there was no question I wanted to share my knowledge with others. I became a coach in February of 2013.

Becoming a coach was another life changing experience. The great people you get to see on a regular basis, the challenges you see them push through, and the resilience they have is truly inspiring.

I have taken continuing education courses in Weightlifting, Mobility and Aerobic Capacity. I received my Crossfit Level 2 certificate in 2015. I’ve pursued other training opportunities and specialty classes like the Crossfit Invictus Competitors Course. I’ve coached athletes through Crossfit events, and weightlifting meets. Seeing people reach their potential is such a great feeling.

The Crossfit Snohomish community has been extraordinary. I’m lucky to call myself a part of it.;

ERIK EMERSON

I've been doing CrossFit for roughly six years now. Before I started CrossFit I was your typical bench press, bicep curls and treadmill for cardio workout guy.

I Always thought I was in good enough shape to get by. Then I went through the fire academy and realized I was in horrible shape. I knew I needed to make a change. A friend of mine turned me onto CrossFit and I've been hooked ever since. I've lost over 35 pounds and gained a lot of strength. CrossFit has changed my life. I am now able to push through workouts I normally could have never done which also in return gives me the ability to give everything I have when it comes to my job as a Firefighter.

ASHLEY MENZIES

I was first introduced to CrossFit in 2012 by my husband who was in the Marine Corps at the time. Before CrossFit, I did the typical 45 minutes on the elliptical and some weights at the local gym, which allowed me to lose 20lbs of the 30lbs of newlywed weight I had gained. However, then I was stuck, nothing was helping me move the scale. It wasn’t until I decided to give the whole ‘CrossFit thing’ a try, that I truly felt my best. I thought I was in shape at that time but boy was I wrong. I also learned that health was more than just a number on the scale and I was hooked. I was a swimmer from age 5 to 18 and didn’t realize that I was missing that competition against myself, until CrossFit.

My husband and I have been married for 8 years and moved about 9 times…I can tell you now the last 3 times we have moved have been the easiest because we haven’t had to rely on others help. The functionality of CrossFit and how it can channel over to all areas of your life (playing with kids, moving, carrying groceries) is probably the coolest aspect that CrossFit can offer anyone at any age. I can honestly say I am the fittest I have ever been in my life and I have a new love and respect for my body and what it can do. I have been coaching since 2014 and I love the community and the people I have gotten to meet and know because of CrossFit I love coaching especially Olympic lifts, and when an athlete learns a new skill or they hit a new weight they never believed possible. My overall passion is to help others become the healthiest they can be and show them new strengths they never thought they could possess!

STEPAHNIE LEWIS

I have been practicing yoga for over seven years and jumped into the challenge of teaching this amazing practice to others, 4 years ago. My passion in life is to allow and encourage people to see their true potential. Whether that be in the gym, the yoga studio, or in their daily grind. I absolutely love to see my students find their passion and purpose physically, emotionally, or even spiritually and when it clicks, oh the joy that comes from that. Even if that means touching your toes for the very first time, it’s a WIN!

I began as an instructor at Spark Hot Yoga, where I still sub from time to time and that community will always be my foundation and serve as a grounding force for my instructing and practice. However, when Wendy asked me to teach yoga at the gym, I knew that I had truly found my happy place. As an active part of CFS community (5 x per week SUNRISER!!!!, woohoo!), I see how much our athletes need yoga, mobility, and the foundation provided in our yoga classes. My students gain a sense of confidence, core strength, balance, and pure relaxation in a variety of poses and movements which you can take or leave on any given day. I always say, “take what you need and leave what you don’t”, and while we joke about that in the gym from time to time, it is my life motto. Every day we are faced with things we can either take or leave and that is part of everything including diet, fitness, commitment, and who we become. It was how I felt about Crossfit the first time I ever came to the gym, I was terrified to walk through the doors of any CF gym and visited six different ones before I found CFS. I chose to take what I needed at the time and the commitment to form and health in this gym is bar none compared to others and why I am so proud to be a member, a yoga instructor, and friend to so many in our community. It has changed my life in so many positive ways, there isn’t enough room on the blog for me to list them out!

We couldn’t do all of this without the amazing clients, coaching staff, and our awesome owner Wendy who gave me the opportunity to give back to our community and do what I love with each and every one of you! I can’t wait to have you in a yoga class soon and if I make you hold plank for 30 seconds, I promise it is only for your benefit and you will love it when you are done 😊 Oh, and I also will reward you with a nice long Svasana at the end, until the next time, Namaste!

“Most people have no idea how good their body is designed to feel.” -Kevin Trudeau

Outside of the gym which I am rarely away from LOL, my passion is my precious baby girl Bristol and sadly, my job. I work like a maniac because I love what I do!