AFC Crossfit Coaches

 

 Head Coach Waylon Payne, L2

How long have you been Crossfitting/Coaching? 5
years
Favorite Lift?
Clean
Favorite WOD?
"Diane"
Strength?
Powerlifting and breaking the ice.
Weakness?
Mobility

I like: Lifting
I eat:
Protein and beer
I love:
working with people
I am:
better than yesterday

Something you might be surprised to know about me:
I struggle just as much as the next person. I need a push too!

 


Aimee Hrabosky, L2
Bio
CF Level 1, USAW sports performance cert, ACSM Health and Fitness Specialist, BS Exercise Science. 

5 years ago I began my journey as a Crossfit coach and athlete. I still remember the first wod that I ever did, tabata squats, and how great I felt afterwards (and sore). I was hooked!

As an athlete I have come to enjoy many things about Crossfit...competing with myself and others, never getting bored with my workouts, being pushed to try new things and work at my goals, and the community of friends that have become like family. I also love the fact that I have a good fitness base for whatever sport/activity I want to participate in from mountain biking to hiking to carrying in all of the grocery bags in one load for time:). 

As a coach, I want to help other people find a love for fitness and being active so that they can be fit for life. I think Crossfit is a great way to find this because it is constantly varied and it is easy to track your progress and see strength gains. There is a supportive community of athletes and coaches that will help you stick with it even when you don't feel like it. 

How long have you been Crossfitting/coaching? Almost 5 years

Favorite Lift? Cleans
Favorite WOD? "Annie"
Strength? Working one on one with people
Weakness? Handstand pushups, ring dips, bench press..etc.

I am: a Christ follower, a wife to my best friend Luke, a mom to 3 active kids Gabe, Judah and Lilly.
I eat: a lot! I try to keep a balanced to approach to my eating and not get too extreme with any particular diet.
I like: cooking, biking (mountain & road), being outside, hiking, gardening (veggies not flowers)
Something you don't know about me: I did Crossfit through my third pregnancy, I enjoy mowing yard, I am from Indiana.


Records:
Fran 5:45
Helen: 10:56
Grace
Filthy 50: 27:21
FGB: 314
Crossfit Total: 610
1 Mile Run: 6:59
Clean and Jerk: 155
Snatch:125
Deadlift: 300
Back Squat: 220
Pullups:



Sidney Scott,
L2, USA Powerlifting Club Coach

Bio
I am currently a L1 Crossfit Trainer and USA Powerlifting Coach. I love seeing everyday people accomplish amazing things in the gym that they never thought possible. Its like a secret superhero society, right? I like to see my athletes set daily goals and long term goals. It is easy to compare yourself to others in the gym...don't. Compare yourself to yourself. That "better than yesterday" sign you see hanging in the gym? It's there as a reminder to do a little better today than yesterday. Just remember, Rome wasn't built in a day...but they worked on it every single day.

How long have you been Crossfitting? 5 years Coaching? 4 years

Favorite Lift? Deadlift, hands down! But squat cleans are a close second!
Favorite WOD?
"Ralph"
Strength? Reaching the pullup cage really easily ;)
Weakness? Gymnastics skills and long runs.

I like: the community aspect of Crossfit and seeing people get fit while having fun.
I eat: a ridiculous amount of food but I cook 95% of my meals so it's usually pretty clean. I sometimes track macros according to my current goals and I try not to take it too seriously. 
I love: God, my family, deadlifts, coffee and tackling new skills (hello, bar muscle up!) and powerlifting/strongman workouts.
I am: a recovering eating disorder sufferer and now I am fitter, stronger and healthier than I ever have been.

Something you might be surprised to know about me: I have a bachelors degree in Criminal Justice and my concentration was forensics. I homeschool my two children (Zane, 15 and Paryss, 13)...that is why they are always at the gym with me. We are a Crossfit family!

Records:
Fran: 7:26
Helen: 
Grace: 4:24
Isabel: 8:48
Filthy 50: 
FGB: 274
5K run: 
Mile Time: 7:19
Clean and Jerk: 145
Snatch: 115
Deadlift: 325
Back Squat: 210
Pullups: 21

George Smith, L2
How long have you been Crossfitting/coaching?
Crossfitting 2 years/coaching less than a year

Favorite Lift: Clean
Strength? Running
Weakness? Snatch and pistols
I like: being active
I eat: mostly everything but I limit sweets and sodas. 
I love: God, my daughter, my wife
I am: Leila & Lincoln’s dad, Aprils husband, and coach smith.
Something you might be surprised to know about me:  I hold the school record at concord university in the 400 meter hurdles. 54.04
Crossfit goals: To stay healthy/strong and be competitive in competitions.
Goals for my athletes: For them to wake their body up and see what it's capable of.  Also, for them to see personal bests in their lifts and runs.

Records
Fran 2:53
Helen
Grace
Crossfit total- 900
FGB
400m sprint 49.6 lifetime pr (never again,lol)
5k sprint 20:36
Clean and Jerk- 255
Snatch- 175
DL- 425
Back squat 355
Front squat: 305
Muscle ups: 7

 
Leno Keaveny, L1

 How long have you been Crossfitting/coaching? 10 years
Favorite Lift? Snatch (Thrusters are favorite movement, but they aren't a lift).
Strength? Front squats and never quitting
Weakness? Pistols and sometimes I am over the top
I like: Yoda, Rocky, Plato
I eat: eggs, burgers, hummus
I love: my family and Canadians, especially Justin Bieber.
I am: a boy inside a man
Something you might be surprised to know about me:
My favorite movie is Cinderella Man. 
I fight for milk.
I am more impressed with the out of shape member trying Crossfit than a former athlete because it requires more courage

 

 

Susan Mrozek, L1
BIO:
Crossfit certified since May 2011 and Powerlifting club coach certified since 10/2014.
Office Manager and RN at Fayette Foot and Ankle Clinic. I have an Associate Degree from Bluefield State College and a BS in Biology from Mountain State University.
Married to Martin and mother of Abigail 23, Matthew 12, and Jacob 10.
I enjoy hunting, fishing, cooking and hanging with my friends and family. I despise running. I grew up on a farm and now refuse to live anywhere they won't bring a pizza to my front door.

How long have you been Crossfitting? 3 1/2 years. Coaching? 2 yearsFavorite Lift? Snatch or Back Squat
Strength? Kettlebell Swings
Weakness? Bodyweight movements and running
I like: good beer, wings, professional football and hockey
I eat: Ben & Jerry's Chocolate Fudge Brownie ice cream and Reece's Eggs
I love: hanging with my family
I am: shy
Something you might be surprised to know about me: I love to hunt and fish. 
Records:
FGB PR 255
DL  255#
CFT 550
Karen PR 8:37
Grace PR 6:02
Randy PR 7:31
C&J  135#
BS  215#
FS  165#

 

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