Brian R

I am a 41 year old, happily married father of five young children. I played sports and was in the armed forces, but that was 20 years ago. In the twenty years since the military but before Crossfit, my exercise comprised of running a few miles and breaking a sweat on my elliptical machine. I thought I was in decent shape....

I joined Crossfit because I was feeling sluggish - the blood wasn't pumping through my veins the way it once did. I felt weaker, slower, older, tired. I wanted to feel healthy again. A friend in California suggested I try Crossfit and I contacted Aimee at Crossfit KOP.

Crossift has changed my life in many ways - on the surface and beneath the surface. On the surface, my waist is smaller and my shoulders are bigger. I fit into clothes I would have worn in my twenties. I needed to buy new belts because my old ones were too big. But it's what has happened beneath the surface which is far more significant to me.

1) Back pain - I cracked two vertebrae playing sports when I was 16 years old and have had chronic, debilitating back pain ever since. In the past, I would throw out my back every two weeks or so and couldn't get out of bed. Crossfit has helped me strenghten my core muscles in and around my back and though I still have discomfort, I haven't thrown out my back in months. Anyone who has ever lived with a back injury can attest to how big a deal this is.

2) Sleeping - I have a stressful job and would routinely wake up two or three times a night. I almost never wake up in the middle of the night now, because my body's tired!

3) Cholesterol/Blood pressure - I used to take all these medications for high cholesterol and blood pressure. During a routine doctor's visit, my physician tested me and found healthy levels of cholesterol in my body and the blood pressure of 'a much younger man'. He didn't believe the tests at first and made me take another two blood samples at different times to be sure. I'm off all my old medications now.

There is more, but I can't go on forever. All I know is I feel better! I think better, I work better, I have more energy. I am 100% certain this is all because of Aimee and her coaches at Crossfit. Thank you for what you have done for me!



I can't say how much training with you has benefited everything I have done in the last 10 months. Having done CrossFit on my own for about a year before I came to your gym, I really didn't realize how awesome it would be to workout with all the athletes from KoP. I know you can't pick and choose who walks in the front door, but after working with you, its no wonder they become very dedicated athletes who love showing up in early in the morning, mid day, even staying late at night to be around the box. We work hard and share in the personal battles with the WOD every day, pushing harder and further than we ever could do on our own. It happened this past Monday at the Level 2 class for sure. Atlas Stone "Grace" would not have even been a thought on my mind, let alone ever picking one (an atlas stone) up, unless I'd been exposed to you, Jason, and the creative athletes that come through the box. Honestly, its no coincidence that the athletes you have continue to come back to sweat through another WOD on the black floors of a cold (or humid) box at 6 o'clock in the morning. I think it has something to do with the fiery, energetic climate that you set within the box.
With regards to me personally, CrossFit and the training being conducted at CrossFit KoP has had a tremendous impact on my life, my training methods, my nutrition, and my performance. Being a four year varsity athlete at the U.S. Naval Academy I trained specifically for one sport all the time. In my final years there, I started incorporating CrossFit style workouts in my on court training, and saw tremendous gains in my ability to outlast opponents in long matches and the power to out run most opponents I played...now there were some who's racket skills far outmatched my combination of fitness and skills. Put them in the box, and they wouldn't stand a chance.
In the Marine Corps, CrossFit has helped me tremendously. I consistently score above a 285 (out of 300) on my Physical Fitness Test, a 300 (out of 300) on our Combat Fitness Test, without training specifically for either of them. CrossFit has made carrying packs, weapons, ammo, long hikes, conducting training operations, and all field events much easier for me mentally and physically. Many times I'd think to myself, "There is no way this is harder than being at the box, keep pushing!"
The training and guidance Aimee has given us done in preparation for The Sectional Qualifiers for the CrossFit Games has been amazing. The programming combined with the nutritional encouragement to try (and do) Paleo has stepped up my game tremendously. I look good, I feel good, and I am much stronger than I have ever been in my life.
Finally, thank you for everything you have done, and continue to do with my parents. My dad is much, much healthier, and my Mom finally drank the Koolaid with her first of many sessions with you this past weekend! What you have done with the box is incredible. The coaches you have developed and the work that you and your family have done to get the box to where it is today is unbelievable. Everyone helps create the culture of the box, but you definitely guide it to where it needs to be. Keep leaning on us, pushing us further than we ever thought we could go, and we will lean on you. This is a family. A very freakishly strong family, but a family nonetheless.

Semper Fidelis


Steve Z:
I never really got a chance to fully express my appreciation to the world for you helping me this year.

When I came to meet you last June with my USMC son, Kit, it was over 2 years since I even took a walk for exercise. Kit knew that I was both unmotivated and out of shape after two surgeries, an 8 month viral illness and the diagnosis of diabetes 2.

You listened and you understood. It didn't matter that I was a long way from the elite athletes who train at CrossFitKOP every day. We started CrossFit slowly -- first 2 sessions a week, then 3 and now 4. The improvement in my health and the daily activities of life make me appreciate the little things I missed these last 2+ years. You see it too.

This is supposed to be a testimonial, so I want to share a whole list of the qualities you bring to all your training : planning every workout; educating us with new skills and a new vocabulary in every session; patience as those skills begin to acquire "muscle memory"; boundess enthusiasm; encouragement at the right physical moment; and the focus and discipline to help us all achieve our "Personal Best".

I have a long way to go and there is no doubt that you will get me there. Thank you. Steve


Miranda:I just wanted to say THANK YOU!!!!! I have never, and I mean NEVER in the 9 years that I have been working out have felt so physically, emotionally and mentally strong. It is all because of the Crossfit workouts that I have become addicted to. I can’t believe the difference that it has made in just over a month. I now have a mantra?!?!?!?!?!?! I can’t believe it, I have never had one working out before, but now during the workouts I can hear it in my head…..yeah I know it sounds crazy, but it is so true!

Hannah: btw, Tim and I love your classes. you are very motivating and great at what you do. keep pushing us, we really need it and enjoy it, though it may not look like it at times!! Thanks!

Jill: Thanks Aimee. Running 18 miles is a breeze compared to your 30 minute trainer sessions. I enjoy our workouts and I feel myself getting stronger, more toned and its definitely helped my running.

Jeff: I just wanted to compliment Aimee on her instruction ofthe CrossFit class. Her attention to form and to insuring the safety of theclass is greatly appreciated. Having instructed karate and kickboxingclasses myself for a number of years, I appreciate her minimizing the risk inherent in the various exercises through emphasizing correct form during each class.

Doreen: I enjoy CrossFit so much! I love the competitiveness and the fact that it pushes me so hard - I can't imagine missing even a week at this time - it becomes an addiction! I love that I seen constant improvement in both my endurance and my strength!!