CrossFit Level 2 Trainer, CF-L2

Hey Team! My name is Sam Hardman and I started doing CrossFit in December of 2012 with my wife Ann. We live in Fairfax and have 2 kids, Sammy and Mason. I was not a very active guy for most of my life. As an adult I drank and ate too much and one day woke up and realized that something needed to change. I fixed my diet, started working out and lost a bunch of weight. I didn’t know what to do, so I started running, then got into triathlons. I have done dozens of races ranging from a 5k fun run, up to a 70.3 mile half Ironman triathlon.  In the fall of 2012 I wanted to change the way I worked out. I could run or bike a long way, but that was about it, I didn’t have any real strength.  A friend suggested CFA and I was hooked from day one.

I love the community we have at CFA! Everyone is open and cares about each others success.  In every WOD you will hear athletes and coaches encouraging each other.  It’s motivating to know that when you are out of breath with every muscle in your body burning, the person next to you is cheering for you to keep going!

I got my CF-L1 cert in September of 2013. I wanted to start coaching so that I could help people to reach whatever goals they have set. Each athlete is different, with a different background and skill set. One athlete may be working towards a sub 3 minute Fran, while another may be working to get 1 strict pull up and be able to do a 95# thruster one time. One goal is not ‘better’ than the other. They are equally important according to who set them, and I hope I can help them achieve their goals.

I’ve competed as part of teams from CFA at Powerlifting (2nd place in VA for my weight class) and SuperFit competitions.

(also, I might have the self awarded best beard at CFA…just sayin)



CrossFit Level 2 Trainer, CF-L2 , USAW-L1SP

Hello and welcome to our great box! My name is Mauricio, better known as Sho, and have been a member of CrossFit Annandale (CFA) since I began CrossFit in October of 2011. I obtained my CrossFit Level One Certification in August of 2013 and began coaching at CFA in October of 2013.

Sports and fitness have always been an important part of my life. I have been involved in many sports throughout my life, from representing El Salvador in the Junior Table Tennis team, to being a member of my high school basketball and track team. After moving to the United States in 2002, I continued to be involved in sports by playing basketball and soccer in local community and church leagues. I discovered CrossFit by watching a replay of the 2011 CrossFit Games and was so intrigued I had to try it. I am sure most of you can relate when I say that I was hooked after my first WOD!

I decided to become a coach after realizing how much I enjoyed helping my fellow athletes improve their lifts, performance, and reach their fitness goals. It’s an indescribable feeling to see someone kill their goats after working with them for some time.  My goal as a coach is to help and motivate you to a better fitness level, just as I experienced.

Since joining CrossFit, I have participated in numerous competitions, including Team Superfit DC (2012 & 2013) alongside fellow Coach Sam Man, aka Coach Bestmode, Beef-a-King 2013 in Fredericksburg, VA and second place at the 2013 South County Throwdown in Springfield, VA.


CrossFit Level 2 Trainer, CF-L2 

Welcome to CrossFit Annandale.  I’ve been involved in the CrossFit community since 2008, receiving my Level One trainer certification this December 2013.  CrossFit has been of immeasurable value in my life and has benefited countless others. There is no better feeling than seeing someone get their first pull-up, or first body weight squat.

I began CrossFit in 2008 in preparation for Officer Candidate School in the United States Marine Corps.  My first workout was Tabata Something Else and I was crushed afterwards.  Coming from bodybuilding background I was completely unprepared for the rigors of functional fitness.  Needless to say I was hooked.  I continued CrossFitting throughout my Marine Corps career and now I plan on using my experience to help those just beginning their CrossFit journey.

I have a fairly diverse athletic background.  I threw shot-put and discus in high school.  In college I played rugby for Purdue University.  Some of my CrossFit milestones include winning the 2013 South County Throw Down, a 435lb deadlift, and a personal best Fran time of 2:58.  I hope to compete in the Mid-Atlantic Regionals within the next two years.

I chose CrossFit Annandale to coach because out of the numerous CrossFit gyms I’ve been too CFA has the best mix of coaches, athletes, and camaraderie.




CrossFit Level 1 Trainer, CF-L1

Hey CFA crew! My name is Jen Long and I was a member of CFA for 2 years prior to becoming a coach and I am so happy to have joined this awesome group! I started CrossFit in August of 2013 and a few months after we started I got pregnant with our 2nd kiddo. I WOD’d the entire pregnancy up until 4 days overdue and it definitely helped in labor and delivery.

Working out has always been part of my life, I was a competitive swimmer from 4 to 16 and played field hockey through junior high and high school. I did triathlons for 5 years, ran the USMC marathon in 2010 and lifted in the gym. Nothing like CrossFit though!!!

I went into the workforce after college in finance but my life was drastically changed when my Dad was diagnosed with Stage 4 colon cancer in early 2010. He was given  2 months to 2 years. With the support of my amazing husband (Brent, also a CFA athlete) I quit my job a few days later and decided that I wanted to help people lead healthier, better lives so that hopefully they wouldn’t go down the road my Dad was. I was very lucky and saw my Dad everyday. We walked, exercised, sat through chemo and got to know a lot more about one another. During that time I also became a certified personal trainer and had many successful clients.  We attended the wedding of one of those clients who lost 107 pounds just last year. My Dad passed in 2012 but he is still the voice in my head telling me to work harder and run faster!

Now I am kool-aid drinking CrossFit fool who loves our strong CFA family!  I want everyone who comes to CFA to work hard, get gainzzzz (as coach beastmode would say) and leave with a smile! Every WOD makes us better!



CrossFit Level 1 Trainer, CF-L1

I am Coach Dean (the Machine), and I am excited to be coaching at CFA.

I was fortunate to stumble upon CrossFit in December 2012. I have always enjoyed athletics and I tried to stay fit with an active lifestyle and hitting the weight room at the local YMCA. Until I found CrossFit, I had no idea that there was a much better way of achieving my fitness goals. In December 2012, after driving past a CrossFit affiliate for several years, I finally stopped in to see what it was all about. That moment changed my life.

What was the problem? As I grew older, and after years of exercising alone, I had found it increasingly difficult to push myself mentally and physically, and I missed the energy of group exercise. But, the biggest void in my life was the absence of athletic competition. CrossFit changed my life for the better. I found the training physically and mentally demanding, and the workouts gave me healthy competition in a supportive environment. To boot, the camaraderie in the CrossFit community and at CrossFit Annandale (CFA), is unparalleled. At CFA, I discovered the perfect recipe for a successful fitness program and healthy lifestyle.

My love of CrossFit did not automatically lead me to coaching. After a several years of CrossFit training, the coaches at CFA inspired me to take a more serious approach to my training and focus on movement and technique. This took my training to a new level and I soon found myself offering advice to newer athletes in the box. It occurred to me that I could better share my love of CrossFit with others through coaching. I obtained my CF-L1 certification and started coaching in October 2016.

We have a special family at CFA and I am excited to be a part of it. If you want to make a positive change in your fitness program and your life, CrossFit training and CFA can make a difference.


CrossFit Level 2 Trainer, CF-L2

Hi and welcome to CrossFit Annandale! My name is Kat and I was born and raised in Columbus, Ohio. I graduated from The Ohio State University with a BS in Exercise Science and am currently pursuing my Master's Degree at George Mason University in Exercise, Fitness, and Health Promotion. I was first introduced to CrossFit in 2013 and immediately fell in love with being constantly challenged by its varied programming. I have since had the opportunity to participate in several individual and team competitions, including the Carolina Thunder, a team in the Southern Amateur Grid League, and on a team at the 2016 CrossFit California Regionals. 

CrossFit developed into a such a passion that I become CrossFit Level 1 Certified in 2014 so that I could motivate and train others in the same manner. I have had the opportunity to work in various fitness centers, CrossFit gyms, older adult care centers, and physical therapy clinics as both a coach and personal trainer. 

My goal as a coach is to motivate you to reach for your goals, enjoy your time at the gym, and keep your movements safe and efficient. CFA is an amazing gym that will immediately make you feel welcome and part of the family!

Current Certifications:

  • Level 2 Crossfit Trainer, Crossfit

  • Certified Exercise Physiologist, American College of Sports Medicine

  • Certified Personal Trainer, American College of Sports Medicine

  • Performance Enhancement Specialist, National Academy of Sports Medicine

  • Corrective Exercise Specialist, National Academy of Sports Medicine

  • Certified Functional Training Specialist, American Fitness Professionals & Associates

  • Masters of Science- Exercise, Fitness, and Health Promotion


CrossFit Level 1 Trainer, CF-L1

Hello Guys, My name is Diego and I’m from Quito, Ecuador - a city between active volcanoes at 10,000 feet. That meant I had to learn to do burpees with a lot less oxygen. I started CrossFit back in 2010 (Yep, back when you could only find 10 CrossFit videos on YouTube - I know, I checked). Starting CrossFit was my first time training at a specific sport, before that I would just play friendly soccer games and run 4-5 days per YEAR!

I immediately fell in love with CrossFit and its training methodology.  It got me into shape quickly and with CrossFit and some running training, I have been able to complete over a dozen ultra marathons. 

I have loved being a CrossFit Coach for the last five years and it is one of my greatest passions. I love everything about CF - the people, the community, seeing others find their next level, the technicalities of movement instruction, and the contagiousness of Crossfit in our community. I am so proud to represent CFA - so pop on by and let us be a part of your health journey!


CrossFit Level 2 Trainer, CF-L2

Welcome to CrossFit Annandale! I was introduced to Crossfit by my husband, Christopher, in 2011 when we did “Murph” together in our garage. It took some convincing from my husband before I stepped foot in a Crossfit gym but once I started I fell in love with the sport. Crossfit changed my life after being told I would never run again from previous ankle injuries and suffering from chronic migraines. After overcoming ankle injuries and becoming completely migraine free I was eager for more. I received my Level One Certificate in November 2012 and my Level Two Certificate in October 2017. I eventually settled into Coaching at a local box after falling in love with the community that Crossfit grows. Since re-locating to Virginia in Fall of 2017 I was eager to find a new "box" that felt like home (again). 

I joined Crossfit Annandale halfway through my first pregnancy because the members and coaches were top notch. I continued to train thru the remainder of my pregnancy with the support of the CFA community and I truly believe that training with CFA will make influence positive changes in all parts of your life.

Current Certifications:

Level 2 Crossfit Trainer

Crossfit Mobility

USA Weightlifting Level 1 Sports and Performance Coach

Precision Nutrition Level 1