Our Coaches Lead Fun and Effective CrossFit Workouts
Annie Shand, Coach & CrossFit Prior Lake Manager
My sports background is pretty diverse. I was in diving, gymnastics, pole vault, co-ed cheerleading and rugby. All throughout high school and college, I loved the weight room. I took every athletics class that I could in high school to get into that room throughout the day. Also, having almost all of my classes in the same building as the weight room in college I was able to sneak in between classes as well. If I had only known of CrossFit back then. In 2009 I was really in a fitness rut. I was still hitting the weight room but not as frequently and it just wasn’t as fun anymore. The only competitive thing I had was bar league volleyball. Which is serious fun but overall CrossFit combines so many things that I love into one sport. The fact that one of the most important principles of it is that it is constantly varied means that it never gets old. How someone was able to create a sport where you can hit the gym, get your butt kicked and people actually describe it as fun when they are done is beyond me but that is what keeps me coming back each day. A girl I played rugby with had recently started CrossFit and I kept seeing pictures posted of her doing the WODs. I looked for a box that was by my house, did my first WOD and I was instantly hooked. Showing people that they truly can do whatever they set their minds to is what motivates me as a coach. My goal is to teach proper form and technique so that members will be able to find their true potential. There is nothing quite like the way a member’s face lights up that first time when they get a new skill. That moment right there is why I coach. Certifications: B.S. in Sports Management, Masters of Business Administration, CrossFit L1 Trainer, USA Weightlifting L1 Sport Performance Coach, CPR, AED & First Aid Certified.
Jesse Cole, Coach & CrossFit Eden Prairie Manager
I grew up wrestling so when I found CrossFit it was an easy transition. I like to push myself and see what I’m capable of. What gets me the most excited about being a coach is showing people who are new to CrossFit that it can be for everyone. It’s also extremely rewarding to help members accomplish their goals, whether that be their first HSPU, Muscle Up, or just getting a full depth squat for the first time. The motto “Work Hard Be Nice” that CFEP/CFPL encompasses is what I truly try to live by. I believe with hard work you can accomplish pretty much anything, and being nice…well, why be anything different? Certifications: CrossFit L1 Trainer, CPR, AED, & First Aid Certified.
Julie Maines, Coach
CrossFit changed my perception of fitness and perception of myself. I’m passionate about helping people find similar results. I remember coming in early for my introductory CrossFit class while the previous class was just finishing up. I was blown away by what I saw. Here was a group of people of all different ages, shapes, sizes, and fitness levels working out together, encouraging each other, and pushing themselves like I’ve never seen before! It was love at first sight. I joined CrossFit in the fall of 2012. That CrossFit class challenged me in a way that I’ve never been challenged before. I couldn’t wait for my next class to learn new movements so I could work on them and get better. The rest is history. I found my home at CrossFit Eden Prairie/Prior Lake. I am thrilled to be a part of such an amazing group of people. While working hard on all the different aspects of CrossFit and growing as a CrossFit athlete myself, I find joy in working with others and helping them achieve their goals. Certifications: CrossFit L1 Trainer; CPR, AED, & First Aid Certified.
Nicholas Gillen, Coach
CrossFit has changed my life. My health and overall lifestyle were headed nowhere fast when I was introduced to this community and style of fitness in 2014. My fitness wasn’t terrible as I was a successful Marathon runner having completed nearly 10 Marathons at that time. However, it wasn’t until I was introduced to CrossFit that I realized what I was missing in my life. When attending my first class in March of 2014 I thought this doesn’t look that bad. Meanwhile 8 minutes later I was on the ground wondering where has this been in my life. I had always had a goal of completing an Iron Man and after six months of CrossFit, a fellow athlete convinced me to sign up for Madison Ironman in 2015. I came in every day thanks to the encouragement and support of the community. Twelve months later I heard the words – “You are an Iron Man!” I have the CrossFit community to thank for that and I have not looked back. I have loved seeing friends and family join the CrossFit community and watching those around me improve overall lifestyles and achieve new levels of fitness! We are all athletes achieving new successes every day. Now in the last year, I have found a passion in playing a more significant role in seeing others learn and develop their skills in CrossFit and I am very excited to work more closely with individuals and classes as it will only help me develop as an athlete and coach. Certifications: CrossFit L1 Trainer, CPR, AED, & First Aid Certified
Jessie Koepplin, Coach
Sports and athletics have always been a big part of my life, and growing up I was involved with a variety of sports starting at an early age and continuing through my College years. As a young athlete involved in team and individual sports before finding CrossFit, gymnastics was my passion for over fifteen years and I thrived on the energy of the competitions, the intensity of training, the smell of the chalk at the meets – and, most importantly, the social community that became like a second family to me. During and after college my exercise routine shifted a bit, moving away from gymnastics and community-based fitness that I loved so much. I worked out at a big box globo-gym chain, or did exercise videos at home, but was getting bored and needed something more. In 2014 I discovered CrossFit, and my world has never been the same. Like many who come to CrossFit, I was skeptical at first – but the constantly varied workouts re-engaged my passion for fitness, and the intensity of the training showed me that I was stronger and more mentally tough than I’d ever imagined. Beyond the individual fitness benefits, though, the CrossFit community has been so much more: I have found a community of people who have truly become lifelong friends, and who push me every day to be the best that I can be – for myself, and for all those in my life. As an athlete, I have always loved being part of the CrossFit Eden Prairie community. As a coach, I am honored to help show others that true meaning of community that builds the foundation for success in their fitness journey, helps them feel comfortable taking healthy risks to achieve what they never thought was possible, and provide them the tools and guidance to crush their goals and become better than they were before. Certifications: Bachelor of Accountancy, Minor in Fraud Examination. CrossFit L1 Trainer; CPR, AED, & First Aid Certified; CPA.
Amy Ebel, Coach and CrossFit Youth Manager
I have always been an active person and valued wellness. After having two amazing children and caring for a dying parent, I became more aware of my wellness journey and how easy it had become to veer off that path. Starting CrossFit in 2011, I became a workout enthusiast and craved challenges to push my body and mind to their limits. I had no idea what CrossFit was when I started. I was resistant to start but had a very persistent husband who was already hooked. I finally gave it a shot and realized I had discovered a true passion. He inspired me. CrossFit inspired me. I dove in head first and surprised myself with the things I was doing in both CrossFit and weightlifting competitions. It was a whole new level of working out, challenging the mind and body to break through barriers. I can honestly say that I haven’t been the same since I started. My athleticism, diet, body, and overall fitness level have completely changed. I love that it has become a family affair. I can now do things that once seemed “impossible.” I want to help others achieve their “impossible.” I want to help promote and prolong a person’s health in any way I can. CrossFit has become my lifestyle and community. The community is such an important piece of CrossFit. The people you meet inspire you and change your life. Along with my practical experience, I have a Masters degree in Education from the University of Minnesota. I have been a CrossFit Level 1 Coach since July 2012 and received my CrossFit Kids Certification in 2013. I received my Wellness Coaching certification in 2013 through the Mayo Clinic. My background as an educator and helping others is the base of my practice and coaching. The variety of working environments and people I have encountered along the way has taught me so much about strength, perspective, and resilience. I have witnessed the wonders that increased fitness can do to an individual’s body, mind, and spirit. I have had some amazing coaches along the way that have given me the fundamentals to help others. I realized there was still so much to learn about body movements (and myself) that I am always trying to immerse myself – continuing to learn as much as I can and further increase my knowledge. My number one goal for training and coaching clients is to show them how strong and powerful they really are as they push themselves past what they thought was their limit. It’s incredibly rewarding to see the confidence and self-worth shine through as a result of overcoming fear in of the gym and life. Certifications: CrossFit Level 1 Trainer; CrossFit L2 Certified Trainer; CrossFit Kids Trainer; USAW Level 1 Sports Performance Coach; Certified Wellness Coach; M.A. in Education, CPR, AED, & First Aid Certified.
Alex Hawrelok, Coach
I wasn’t a very active child. In fact, until I graduated from high school I used my allergy induced asthma and a wide host of severe environmental allergies as an excuse not to participate in any sort of physical activity outside of gym class. It was at that point I realized that I didn’t want to be the victim anymore, I wanted to show myself and the world how fit I could be in spite of those things. I started out with just normal bodybuilding style weightlifting, as any scrawny 18-year-old does when trying to put on some muscle. As life went on, I was pushed by circumstance towards the military, which is where I spent 4 years of my life and got my first taste of CrossFit. I was initially in EOD (Bomb Disposal) school in the Air Force, which had pretty rigorous physical standards, and CrossFit was what they used to get us there. After switching to the Intelligence field, I continued my bodybuilding routine until I competed in my first bodybuilding show, and immediately realized how much it wasn’t for me. I went to the gym the very next day and signed up for some 1-on-1 sessions to learn how to do CrossFit. That was June of 2016, and since then have set my sights on competing at the CrossFit Games. CrossFit has made it so that I no longer require any medication for my asthma, and that complete 180 from someone who hated being outside or doing anything physical because it made me too tired to someone who wakes up excited every day to train and become better is why I wanted to become a coach. I believe I’m a true case of “If I can do it, anyone can” and I hope to show folks the power CrossFit has to change lives. Certifications: CrossFit L1 Trainer, CPR, AED, & First Aid Certified
Amy Smith, Coach
In January 2016, my husband signed me up for a CrossFit bootcamp without me knowing. Besides running relays in 7th grade track, I’d never done anything athletic in my life. I had a gym membership so I could use the pool in the summer (not to swim of course). The word “athlete” was nowhere in my vocabulary. I was good at other things. I didn’t know the difference between a barbell and a dumbbell and hadn’t jump roped since the 3rd grade Jump-a-Thon. I was quickly and consistently faced with all things I couldn’t do (pull-ups, push-ups, you name it). I was nervous, embarrassed and felt like I was always “doing it wrong.” I had an amazing coach though and I started to see results, not just physically but mentally too. I was getting stronger and the internal drive and competitive nature that motivated me in other parts of my life started to kick in. I was achieving things I had literally never even imagined. Two years into CrossFit I heard a radio ad about a new “exercise” program and I thought to myself, “Ugh…EXCERISE. The word itself sounds painful. I can’t think of anything I’d want to do LESS than exer…” And that’s when I realized why I love CrossFit. I had been working out and getting stronger for 2 years and it never once felt like exercise. It was fun. It was challenging. And most of all, it was community. While being an “athlete” has not been a constant in my life, being a learner, teacher and coach has been. Helping others achieve goals in a fun, challenging and community focused environment is what excites me the most about being a part of CrossFit Eden Prairie. Certifications: B.A. Spanish, B.S. Psychology – Human Services, MBA General Business, Certificate of Executive Leadership, CrossFit L1 Trainer, CPR, AED & First Aid Certified.
Christopher Dean, Coach & Mobility Coach
I was introduced to CrossFit while attending a RockTape seminar and our instructor was super excited to be working with CrossFitters. He expressed how the sport was getting people, of all shapes and sizes, off their couch and into the gym, moving, working out and most importantly living a healthier life. Working in sports medicine as a chiropractor, I had to learn more about it. After talking with some local boxes and then volunteering with the medical team at the Granite Games, I had to try it for myself. I grew up a multi-sport athlete, participating in soccer, basketball, and baseball in high school and continued playing soccer in college at St. Norbert College in De Pere, WI. After starting on-ramp at CFEP, I quickly became hooked and I had something to challenge me physically and fulfill my competitive nature. In October 2014 I was able to incorporate CrossFit with my career by coaching mobility at CFEP. Besides reaching my own personal goals, I find no better joy than helping people move and feel better. The intensity and constant variation of CrossFit demand the athlete pay attention to their body. It’s my goal to asses, treat and educate my athletes thereby empowering you to help yourself. Certifications: ACBSP – Sports Chiropractic Physician; B.S. in Biology; NSCA – Certified Strength and Conditioning Specialist; Rock Tape: Fascial Movement Taping (FMT) – Level I and II Certified; Mobility WOD Practitioner; CrossFit L1 Trainer.
Dr. John Borsheim’s vision is to provide family wellness care that people can trust. He is passionate about preserving the functional movement of the human body as well as teaching people how to restore motion that may have been lost throughout the years due to injuries, stress, and everyday life. Dr. John has extensive training in diagnosing various musculoskeletal injuries as well as the movement patterns necessary to restore these deficiencies. He received his Bachelor of Arts Degree from the University of North Dakota as well as an athletic training degree. He spent over 1,000 hours in learning how to prevent, diagnosing, and treating injuries in athletes. John then went on to receive his Doctorate in Chiropractic from Northwestern Health Sciences University. While attending UND, Dr. John worked as a personal trainer which sparked his passion for the form and function of the human body. It was apparent early on that his personal training was limited with some clients due to deficiencies of functional movement. In an effort to discover a form of exercise that aided in improving these essential movements he was introduced to CrossFit while attending chiropractic school. He was instantly hooked. He is now part-owner of Crossfit Prior Lake and teaches a mobility class aimed at improving the efficiency and form of these movements. John is family oriented and loves spending time with his beautiful wife Meghan and their daughter Harper. God has put a passion on Dr. John’s heart to help people, and it radiates through every cell of his body. Dr. John utilizes diversified chiropractic adjusting technique as well as the principles of kinesiology. Certifications: Myofascial Release, Rock Tape (kinesiology tape), and in Graston Technique.
Want to see John during the week? Visit him at his ChiroFit office.