Michael - Coach & Owner


Michael’s fitness journey started when he was six years old.  He played Rugby on a dirt pad with no shoes or any type of protective gear. Michael continued to play Rugby throughout his childhood and adolescence.  As an adult, Michael took up running. Then Michael decided to switch over to CrossFit in order to be a more rounded athlete. Through CrossFit, Michael fell in love with Olympic Lifting. Michael believes that people are designed to be productive and inspiring, so this belief is present in his love for programming WODs. Michael’s sincere passion to give back to the community is evident as he strives to help people improve their quality of life through CrossFit.


Michael CrossFits because…

As he pushes himself harder with every workout, Michael learns something new and acquires the knowledge that he still has yet to reach his full potential.

Michael coaches because…

He knows what it’s like to start at the bottom; Michael understands that it’s tough.  Michael realizes that some people need someone’s support and encouragement when they feel like giving up, and he is happy to be that person.

Michael’s most favorite CrossFit movement:


Michael’s least favorite CrossFit movement:


Michael’s cheat treat:

Chicken Wings & Ben and Jerry’s

Lisa - Coach & Nutrition


As a child, Lisa participated in farm league softball.  Toward the end of her schooling, Lisa joined the ROTC followed by the US Army, where she became more physically fit. Once out of the Army, Lisa discontinued regular exercise and began an unrestricted diet.  After reaching a weight of 200 pounds, Lisa understood the need for a healthier lifestyle. Lisa found CrossFit when looking to upgrade her fitness routine.  Lisa is now eager to share her knowledge of CrossFit and proper nutrition with other athletes in training.

Lisa CrossFits because…

She loves the universal benefits of CrossFit.  Lisa loves that elderly people can improve balance, traditional weightlifters can improve flexibility, and cardio addicts can build muscle. She also loves the tribe mentality and the camaraderie that the CrossFit community provides for its members.

Lisa coaches because…

She loves to see someone finally push past their mental roadblocks to test their physical abilities. Lisa feels that many athletes don’t believe in their abilities, and she loves to be the one to show them what amazing things they are capable of.

Lisa’s most favorite CrossFit movement:


Lisa’s least favorite CrossFit movement:


Lisa’s favorite cheat treat:

Homemade apple pie with homemade maple ice cream

Alex - Coach & Personal Trainer


Alex became a National Academy of Sports Medicine certified personal trainer in 2013. Alex started training clients in a couple of commercial gyms and also ran a few boot camp classes. After getting familiar with how things operated, Alex branched off and started to train people at their homes while also instructing boot camp classes in his local community. Around that same time, Alex joined a CrossFit gym and began attending classes regularly. He soon fell in love with CrossFit and hasn’t looked back.

Alex CrossFits because…

He feels that doing complex movements keeps things fun and interesting. Alex also feels that the CrossFit community is full of great people who push each other to be their best.

Alex coaches because…

Coaching gives him the opportunity to help people become the strongest version of themselves. Whether it’s conquering a fear of box jumps or nailing a heavy deadlift, Alex loves seeing the look on someone’s face after they accomplish a goal they have set.

Alex’s most favorite CrossFit movement:

Push-ups and double-unders

Alex’s least favorite CrossFit movement:


Alex’s cheat treat:

Donuts (bakers dozen, regular glazed)

Janine - FemStrong Coach & Owner


Throughout her childhood, Janine participated in sports such as: field hockey, tennis, swimming, track, and cross-country. Janine’s goal in life is simple; she desires to make positive changes in peoples’ lives.  Janine chose CrossFit as a means to meet her goal because change is measurable in the fitness world.  Janine strives to be the best wife, mother, and favorable influence to the community that she can be.

Janine CrossFits because…

She believes that CrossFit ensures that she will maintain a long life and healthy lifestyle while reaching her life-long goals.

Janine coaches because…

She knows the positive impact coaching has on an individual’s life both physically and mentally.

Janine’s most favorite CrossFit movement:

Overhead Squat

Janine’s least favorite CrossFit movement:


Janine’s cheat treat:

Good ole American style burger

Steven - Coach & Personal Trainer


Steve began CrossFit in 2014. He is dedicated to his training, and enjoys the efforts of his hard work.

Steve CrossFits because…

He feels that it’s a great stress reliever, and it challenges him as an athlete. CrossFit also scratches Steve’s competitive itch and brings out the best in him.


Steve coaches because…

He knew he wanted to coach shortly after he started CrossFit and got to know Don Moss. Steve wanted to help others learn and grow through CrossFit the way Don had helped him. Steve believes that with love and patience, you can change people’s lives for the better.

Steve’s most favorite CrossFit movement:

Handstand push-ups

Steve’s least favorite CrossFit movement:


Steve’s cheat treat:


Andrew - Rowing Coach


As a child, Andrew dabbled in baseball and soccer but neither sport grew into a true passion for him. Andrew’s first real interest in sports was when he competed in High School Track & Field, in the Shot Put and Discus events. At SUNY Maritime College, Andrew became an on-the-water trained competitive collegiate rower and was an Assistant Coach during his last year of college. Andrew hadn’t found an activity to rival his passion for rowing until he started CrossFit in summer of 2014. Rather than learning and practicing one specific movement, such as the rowing stroke, Andrew found that CrossFit offers countless movements to practice and improve upon. Andrew incorporates his interest in form and technique within his CrossFit training and coaching. Andrew believes the speed will come with progress in the technique. Outside of CrossFit, Andrew rows recreationally on the water with local rowing clubs in the Tampa area.

Andrew CrossFits because…

He likes that each WOD is a different challenge and feels that CrossFit is the best hour of his day.

Andrew coaches because…

He likes showing people that rowing is actually enjoyable when done correctly.

Andrew’s most favorite CrossFit movement is: 

Sumo Deadlift High Pull

Andrew’s least favorite CrossFit movement is: 


Andrew’s cheat treat: 

Fudgy the Whale, Carvel Ice Cream Cake

Costel - Coach & Gymnastics Rock star


Costel has always been active throughout his life.  He played soccer as a kid; then he participated in martial arts for about ten years. One day he decided that he wanted to get in better shape as well as pack on some muscles.  This led to hitting the weights.  After six months of weight training, even though he was seeing incredible progress, Costel felt like he was getting disconnected with his body.  He felt like all the bodyweight movements were getting more difficult, so he switched to a routine that was entirely focused on calisthenics; he ditched the weights all together. In his search for a better exercise routine, Costel discovered CrossFit.  Once Costel became involved in CrossFit, the search for a better exercise routine was over.

Costel CrossFit because…

He thinks it’s the perfect marriage between barbell and bodyweight exercises. Costel likes the fact that the constant variation of the workouts and the movements always keeps one guessing, so there’s never a dull moment and always a great workout. Additionally, Costel feels that the CrossFit community is incredible, and it constantly pushes people to discover the better and stronger version of themselves.  To top it all off, Costel loves the competition aspect of CrossFit.

Costel coaches because… 

He enjoys guiding people through difficult movements and helping beginners with basic skills. Costel understands and appreciates the value a coach can bring to the table, and he wants to be that person for people who are seeking a healthier lifestyle.

Costel’s most favorite CrossFit movement: 


Costel’s least favorite CrossFit movement:

Handstand holds/walks

Costel’s cheat treat: 


Heather - Coach & Personal Trainer


Heather has practiced, played and participated in many sports throughout her life.

Heather Crossfits because…

She enjoys the variety, functionality and challenges that CrossFit affords athletes. Heather feels that few activities provide the sense of community that CrossFit does, and that’s why she does it.

Heather coaches because…

Nothing brings her joy like witnessing the successes of others. She coaches because she truly enjoys it. On a cellular level, the accomplishments, “ah-ha” moments, and smiles that Heather sees in others is what drives her.

Heather’s most favorite CrossFit movement:

Any 20+ minute WOD

Heather’s least favorite CrossFit movement:


Heather’s cheat treat:

Strawberry frosted donuts

Delio - Oly Coach


Delio was introduced to CrossFit in 2006 when an instructor came to his compound to train his unit. Since it was mandatory, Delio hated it. In 2013, Delio was in charge of 12-barrel chested freedom fighters who were much younger and more fit than him, so Delio decided that he needed to make a change in his own life. Delio also realized that he needed to stay as fit as possible for his family. In 2015, Delio entered a quiet phase in his military career which gave him the opportunity to devote more attention to fitness and CrossFit.


Delio CrossFits because…

He loves the competitive aspect of it.

Delio coaches because…

He loves teaching, coaching, or mentoring. Delio loves the look on someone’s face when the bulb turns on, and he loves the priceless moment when he helps someone achieve a goal.

Delio’s most favorite CrossFit movement:

A tie between the Clean and Jerk and the Snatch

Delio’s least favorite CrossFit movement:


Delio’s cheat treat: 

Chicago Style Deep Dish Pizza