Karen Ward

Owner

Certifications:
CF-L1, CF-L2, CF Gymnastics, CF Mobility, CF Endurance, CF Kids

Related experience:
BS Physical Education, PE Teacher, HS Gymnastics & Cross Country Coach, Fitness Center Director, Personal Trainer 35 years, Aerobics Instructor 30 years, Bootcamp Trainer – 15 years, Gymnast, Runner, Step Aerobics Competitor

Recent Seminars & Camps – Power Monkey Camps 8, 9, and 10, Outlaw, William’s Weightlifting, Carl Paoli’s Gymnastics, Power Athlete

2019 CrossFit Open – Placed 53rd in the world (Women 60+ division).

2018 CrossFit Open – Placed 83rd in the world (Women 60+ division), 2018 CrossFit Online Qualifier – Placed 49th out of top 200 in the world (Women 60+ division)

Coach at GoFitness/DFC Since:
2011

Favorite gym activity:
Coaching all my wonderful and unique DFC Peeps, watching my own daughter develop into an awesome coach/athlete, and playing around with gymnastics skills

Interesting fact about your life outside CrossFit or Weightlifting – what you do in your spare time:
Spare time – Not sure what that is. 😉 Honestly, my work is my passion, so I would choose to do fitness activities even in my leisure.  My most recent pastime is watching Snapchats of my adorable grandson.  I also enjoy spending lake time with my husband Matthew and our furry dog children. 

Jessica Frizzell

Head Coach

Certifications:
CF-L1, CF Gymnastics

Related experience:
Played soccer since the age of 4, competitively for 20 years, coached youth soccer 5 years.

Recent Seminars & Camps – Power Monkey Camp 8

Coach at GoFitness/DFC Since:
2016

Coaching Goal:
Teaching functional movement that will keep our members healthy for the rest of their lives.

Favorite gym activity:
Obsessed with pistols and all things handstand. Did I mention I LOVE gymnastics? Currently working on strict ring muscle ups.

Interesting fact about your life outside CrossFit or Weightlifting – what you do in your spare time:
Most people don’t know I was struck by lighting at the age of 13 and I learned to fly a single engine plane at 19. Outside the gym I enjoy spending time with my fiancé and our 2 dogs, DIY projects for my house, and exploring craft beers. 

Rudy Cortjens

Certifications:
CF-L1, CF Kids, CF Endurance

Related experience:
Currently: Compete in the sport of fitness, coach my 5 year old in sports (tee-ball, lacrosse, and soccer), use my fitness for MTN biking, skiing, hiking and any other activity that comes along. 

Previous: played high school football. Ran and threw the discus in track. Participated in club sports while at GSU. 

Coach at GoFitness/DFC Since:
2012

Favorite gym activity:
Lifting heavy weights and working on my weaknesses (currently my gymnastics). If it is explosive or heavy I am right there wanting to go!!!

Interesting fact about your life outside CrossFit or Weightlifting – what you do in your spare time:
Own and run a technology company. Crew my wife for crazy long ultra runs around the US. 

Chris Nichols

Certifications:
CF-L1, CF-L2, CF Mobility, USAW Strength and Performance Coach

Related experience:
Attended seminars/camps:  GWOD Freestyle Connection Seminar w/ Carl Paoli, Lauren Polivka’s Repair and Recovery Workshop, 2015 Masters Training Camp – Olympic Training Center Colorado Springs, CO.

2016 Masters Pan American Weightlifting Competitor – Men’s 85K 40-44 Bronze Medal

Coach at GoFitness/DFC Since:
2012

Favorite gym activity:
Coaching/helping people who are passionate about self-improvement.

Interesting fact about your life outside CrossFit or Weightlifting – what you do in your spare time:
I am an extremely creative person, and somewhat of an introvert.  I’ve always had an artistic bent, especially toward sculpture.  Being an artist/fabricator is a sort of part-time gig for me, and occasionally I make money at it.

I also like adventures.  I’m not the type of person who can sit and watch things happen, rather, I prefer to go and do things.  I like traveling to new and interesting places and learning new things.  I also enjoy rock climbing and am an open water certified diver.  I am a long-standing member of a historical organization and have 27 years experience in western martial arts (Medieval Armored Combat). 

Kim Duffield

Certifications:
CF-L1, CF Kids, CF Endurance

Related experience:
Danced during all of my school years. 

Coach at GoFitness/DFC Since:
2016

Favorite gym activity:
Burpees and Chipper WODs

Interesting facts about your life outside CrossFit or Weightlifting – what you do in your spare time:
I’m raising five busy children so there isn’t much spare time; just keeping up with their schedules is an all day AMRAP.  I love it when we get to do WODs together. Working out as a family makes CrossFit more fun. Also- love Mexican food, a good nap and helping at church and school. 

Derek Lee

Certifications:
CF-L1

Related experience:
I have been consulting clients in nutrition as a pathway to optimal health for over 10 years – first in the area of micronutrition, and now have added in macronutrition coaching as owner of MacroRx+, a food-based coaching program.

Coach at GoFitness/DFC Since:
2018

Coaching Goal:
Helping members achieve their optimal health, both in the areas of achieving a healthy body weight as well as achieving their best results in fitness. Assisting members in obtaining a breakthrough by giving them a different angle/cue to produce the correct technique.

Favorite gym activity:
Anything that is a challenging movement requiring mobility – my favorites include 1-Arm Overhead Squats, Zots Press, and the Snatch.

Interesting facts about your life outside CrossFit or Weightlifting – what you do in your spare time:
My family and I enjoy playing board games, especially Euro-style games like Settlers of Catan, 7 Wonders, Carcassonne, Gloomhaven, etc. It’s a great activity away from the electronics. We also love the outdoors going hiking or bike rides. Recently, I’ve begun experimenting with the more outdoor cooking in the form of smoking meats – there is something about making your own jerky, pulled pork, and brisket that is very satisfying and delicious!

We’re ready to help you with your fitness and health goals!