About Us

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Dean's journey in fitness began long before he became a coach. A multi-sport athlete in high school, he competed in football, track, basketball, and wrestling, building a foundation of discipline, athleticism, and perseverance that would guide him for life. After graduation, he joined the United States Marine Corps, completing two combat deployments before earning the role of infantry section leader on subsequent deployments. His time in the Marines instilled leadership, resilience, and an unwavering commitment to excellence—qualities that continue to shape his approach to coaching.

Following his service, Dean attended Arizona State University, graduating with honors with a Bachelor’s degree in Exercise and Wellness. Since 2016, he has been coaching athletes across all levels, specializing in Sports Performance. His clients include NFL players, jiu-jitsu competitors, physique athletes, world record-holding through-hikers, and countless high school and CrossFit athletes.

Dean combines real-world experience with evidence-based training to help every athlete reach their full potential. His programs focus on strength, conditioning, mobility, and overall athletic development, providing a safe, effective, and results-driven path for beginners and elite competitors alike.

Certifications & Credentials:

• Bachelor of Science, Exercise and Wellness (Graduated with Honors) 
• Strength & Conditioning Specialist 
• Tactical Strength & Conditioning 
• Corrective Exercise Specialist 
• CrossFit Level 2 
• Kettlebell Level 1 
• Personal Training 
• Nutrition Level 1

Sam’s passion for fitness and performance started in high school, where he excelled as a multi-sport athlete in track and basketball. He became a state champion sprinter in the 4x400m, building a foundation of speed, discipline, and competitive drive that still fuels his coaching today.

Currently pursuing a Bachelor’s degree in Exercise Science with a Concentration in Strength and Conditioning at Maryville University, Sam combines academic knowledge with real-world experience. Since 2020, he has focused on Sports Performance coaching, helping high school and collegiate athletes improve speed, strength, endurance, and overall athleticism.

In 2026, Sam led the Mechanicsville high school girls 4x200m relay team to a state championship as head coach, demonstrating his ability to translate his athletic experience into effective coaching. His programs emphasize safe progression, proper mechanics, and measurable results, ensuring every athlete can reach their full potential.

Certifications & Credentials:

• USA Weightlifting Level 1 
• Personal Training 
• Performance Enhancement Specialist 
• Sprint Coach Certified

Sam began as a collegiate gymnast at Springfield College, where he was an All-American qualifier on the parallel bars, developing discipline and technique. Later, he coached at 340 CrossFit in St. Croix, USVI, helping athletes of all levels, while building a strong, motivating community. He taught youth and adult gymnastics, emphasizing confidence, proper fundamentals, and safe progressions. Named "Fittest in the U.S. Virgin Islands" in 2018, he is passionate about guiding others to their full potential.

Certifications & Credentials:

• CrossFit Level 1 
• All-American Gymnast
• 2018 CrossFit Fittest Man in Saint Croix

Growing up, Sandi was heavily involved in athletics, competing in AQHA horse shows in Western Pleasure and Hunter Under Saddle, while also participating in track. Her background in competitive sports developed an early appreciation for training, discipline, and athletic performance.

She discovered CrossFit in 2015 while attending college and quickly developed a passion for the methodology and community. She began coaching in 2016 and went on to manage two gyms in the Richmond area before stepping away from gym management to focus on raising her family.

As a coach, she especially enjoys working with newer athletes and helping them recognize what they are capable of both physically and mentally. She also has a strong passion for working with mothers and expecting mothers, helping women safely build or rebuild strength, confidence, and physical capacity throughout pregnancy and the postpartum period.

Credentials include:

• CrossFit Level 2
• Precision Nutrition Level 1
• Nutritional Therapy Practitioner (NTP)

Nick’s passion for fitness and athletic performance began as a collegiate track and field athlete at George Mason University, where he developed a strong foundation in speed, strength, and movement mechanics.

Since transitioning into coaching, Nick has continued to build his knowledge and experience across both fitness and sports performance. He is a Certified Personal Trainer, Certified Strength and Conditioning Specialist, and Corrective Exercise Specialist. He is also currently pursuing his Nutrition Coach certification to better support clients with their training, recovery, and nutrition both in and out of the gym.

Nick stays actively involved in youth athletics throughout the Mechanicsville and Richmond communities. He serves as a hurdles coach for the Mechanicsville High School Track & Field team and coaches 5v5 youth flag football for athletes ages 6–8 in the Richmond NFL FLAG league.

His coaching focuses on developing strength, athleticism, proper movement, and long-term performance while helping athletes and clients build the skills and confidence needed to reach their goals.

Certifications & Credentials:

• Certified Strength and Conditioning Specialist
• Certified Personal Trainer
• Corrective Exercise Specialist
• Former George Mason University Track & Field Athlete
• Mechanicsville High School Hurdles Coach
• Richmond NFL FLAG Youth Coach