Education is a big part of CrossFit. When you start, you are not expected to have the knowledge you need.

CrossFit is an education about movement, fitness, nutrition and community. All of these things require responsibility, common sense, and work to educate oneself using all the tools available in the community.

Our Coaches strive to provide this knowledge and support.

Ray Cooney

Ray grew up on the beaches of St. Augustine, Florida. He played football, basketball and baseball in high school. Upon graduation of high school, he joined the U.S. Army. He served six years in the Infantry with two combat deployments to Iraq. The Army is where he found his love for teaching and motivating others. It's also where he was introduced to CrossFit, and he started coaching when he moved back to St. Augustine. He has coached for three and a half years and holds his L1, L2, and Crossfit Football certifications. Ray moved to Colorado to chase down his soon-to-be wife and is humbled by her on a daily basis because she often beats him in workouts. Ray is currently seeking his undergraduate degree in Exercise Science. He prides himself on setting a high standard for coaching and hopes to be a big name in the fitness industry. When Ray isn't at the gym, he can be found hiking, surfing (whenever he is near the ocean, or spending time with his fiance and Jake, their golden retriever). One day Ray plans on dropping everything and hunting for treasure in the ocean. If you happen to hear grunting and what sounds like a screaming child in the gym, don't worry, it's probably just Ray working out.

Meredith Carter

Meredith has been doing CrossFit since 2010 and has her Level 1 Certification. She grew up playing sports in Carbondale, ran track/cross-country in college at CSU, graduated from CSU with a nutrition degree in 2001, coached volleyball for one year and is a certified yoga instructor. She thinks the definition of CrossFit (constantly varied, high-intensity, functional movements) sums up an ideal exercise regimen for all people in every walk of life. She believes that CrossFit makes each person an athlete and the best version of themselves. She loves helping people understand their strengths and working with them to overcome their weaknesses. To Meredith, CrossFit is a community, an inspiration and a support system.

Ben Marbach

Ben grew up outside of Philadelphia and played soccer extensively throughout his childhood, during high school and into college. Ben has lived in Colorado since 2002 and spends his free time skiing, dirt biking, mountain biking and CrossFitting. Ben started doing CrossFit in 2010 shortly after moving to Carbondale. He immediately fell in love with the constantly varied workouts and earned his Level 1 Certification in 2013. Ben has been a ski instructor and trainer for 13 years, as well as a mountain bike instructor for years, so coaching sports come very naturally for him. Ben enjoys watching people improve, especially when they accomplish something difficult for the first time.

Lari Goode

Lari started CrossFitting almost five years ago (but has only recently taken up leader-boarding). She took the Gymnastics Certification shortly after getting into the sport of CrossFit, as she had coached and competed in gymnastics in the past and it seemed like a natural next step. She earned her Level 1 Certification in 2012 to become better at the movements. Along the way, she also took two Olympic lifting courses, as well as jump rope and rowing classes. Even after five years, her love (read: obsession) with CrossFit has not waned. She has met some of her closest friends through the community, the workouts are different every day and she continues to see quantifiable results on a regular basis. What more could a girl ask for?!

WOD: Monday, July 24 2017 - Happy Birthday, Karen Cox and Belated Happy Birthday, Megan Currier! :)

5 x 5 weighted pull-ups
5 x 5 weighted ring dips
(all at the same weight)

For Time:
10 toes-to-bar
400-meter run
15 toes-to-bar
400-meter run
20 toes-to-bar
400-meter run
25 toes-to-bar
400-meter run
30 toes-to-bar
400-meter run

“The truest wisdom is a resolute determination.” - Napoleon Bonaparte
 Past Workouts →