Coaches

Todd Katz - Todd is the head coach for Hammer Down CrossFit, a CrossFit Trainer, and holds certificates in CrossFit Olympic Weight Lifting, CrossFit Gymnastics, CrossFit Endurance,  CrossFit Mobility, CrossFit Striking, CrossFit Strongman, CrossFit Kettlebell, and CrossFit for Kids. Todd is also a certified personal trainer and nutritional counselor through NPTI, an Olympic Weightlifting coach with USAW and holds CrossFit’s Advanced Coaching certification and CrossFit’s Advanced Competition certification as well. Todd has spent the better part of the last decade either in the weight room or running marathons. His personal best marathon time of 2:59:23 was set on the difficult Boston course in April of 2009. For several years Todd was stuck between 3:02 and 3:12 at the marathon distance. In the winter of 2008, Todd discovered CrossFit and dramatically altered his training style which led to his breakthrough performance. A certified running coach with RRCA, Todd has helped many runners achieve personal bests by instituting a carefully planned out training schedule that utilizes CrossFit for strength training and high intensity interval training on the road. Todd played ice hockey for almost three decades and played lacrosse through college. coachtodd@hammerdowncrossfit.com

 

Jonathan Rankin – Jonathan is a Level 1 CrossFit Trainer and holds certificates in CrossFit Olympic Weight Lifting, CrossFit Strongman and CrossFit Striking, adding CrossFit to his multifaceted exercise background. He grew up playing soccer into high school, when he added tae kwon do, ultimately earning a black belt, and teaching classes at the age of 17. Jon started running competitively on his high school track and cross country teams, which was when he was first introduced to weightlifting. Like many other young lifters, he was focused on looks over performance, and regularly skipped lower body days. Jon picked up softball, volleyball, and mountain biking in college, but still was drawn to the free weights. After a lengthy break from exercise that saw him gaining 25 lbs, Jon sharpened his diet, and re-entered the weight room, this time working on functional movements. In 2008 he discovered CrossFit, and did a few workouts on his own, but wasn’t ready to drink the kool-aid. After a knee surgery in 2009 he jumped into the CrossFit world with both feet.

Cynthia Kaplan Revesman – Cindy is a Level 1 CrossFit Trainer, holds certificates in CrossFit Olympic Weight Lifting, CrossFit Strongman and is a former gym rat. Before CrossFit, Cindy would spend hours in the gym, weightlifting, taking body pump, spin, yoga or step classes and running too many miles on the road. Her spin instructor (and Hammer Down CrossFit trainer), Sarah Mills, suggested that she try CrossFit and she was instantly hooked. She found CrossFit to be varied, challenging and fun and not time consuming. As a busy litigation attorney with her own practice, the time-saving element was very appealing. As a coach, Cindy loves watching a new CrossFitter gain confidence and skill over time and become an integral part of the Hammer Down community. CrossFit helped Cindy achieved her first sub 2:00 half marathon, without her having to run an excessive amount of miles each week. Always active as a swimmer, tennis and softball player in high school, in the last 25 years Cindy has run hundreds of races, triathlons and biathlons and takes yoga classes in addition to CrossFit.

Melissa Katz - Melissa is a Level 1 CrossFit Trainer and a CrossFit Kids Trainer, and holds certificates in CrossFit Olympic Weight Lifting and CrossFit Striking Trainer.  She became interested in CrossFit to break the monotony of her traditional gym workout (treadmill or elliptical followed by a few sets of light weights). Melissa got hooked on CrossFit’s constantly varied, highly-intense workouts that increased her stamina, strength, endurance, agility, flexibility and body composition, and helped her move past the plateau from less challenging workouts. As a full-time trial attorney and partner at the law firm of Bancroft, McGavin, Horvath & Judkins, P.C. specializing in civil litigation, Melissa has always de-stressed with exercise. Before succumbing to the addiction of CrossFit, her exercise of choice was running, including the Richmond Marathon, multiple half-marathons, and many 5K, 10K and 10 mile races. Melissa runs in and has organized her firm’s team in the American Heart Association Lawyers Have a Heart 10K, and promotes health and fitness to other professionals through CrossFit.

Kevin Thomas – Kevin is a Level 1 CrossFit Trainer and holds a certificate in Olympic Weight Lifting. Kevin was a high school athlete competing in wrestling, soccer and tennis, and never really interested in fitness outside of athletics because it felt more like work and less like fun. After years away from sports and a more sedentary lifestyle, he was introduced to CrossFit by a colleague–and Hammer Down CrossFit charter member–Tim McCarthy, and he discovered the fun in fitness! CrossFit’s ethos of broad, general, inclusive fitness speaks directly to the type of balance he seeks in all parts of life and helped him build a passion for sharing the “Fun” of CrossFit with others.

Tom Roth - Tom is a Level 1 Crossfit Trainer. Tom was a three sport athlete in highschool, playing, soccer, wrestling, and lacrosse. He went on to college to join Army ROTC which helped keep the competitive nature within him. He was commissioned into the Army in 2005 as an Infantryman and has been in ever since. Tom did CrossFit-like training through out his army career until moving to Northern Virginia in the summer of 2010. After getting bored of running and doing the same exercises every five days at a globo gym he decided he would take up Crossfit full time. Tom says he cannot imagine himself training for his job in any other capacity than Crossfit.

Holley Marchwicki Krempa - Holley is a Level 1 Crossfit Trainer.  Holley grew up participating in sports from an early age.  This included everything from speed skating, track and field, field hockey and lacrosse, until Holley went to college as a dual athlete playing field hockey and lacrosse. After college, Holley spent many hours (too many hours) in the gym running and lifting weights – you know how it goes. One day Holley’s sister, Kasey, convinced Holley to head over to HammerDown Crossfit for a trial class. Let’s just say they both were hooked! So hooked in fact, they were actually told they had to take a rest day. Holley is very passionate about Crossfit and the community built around HammerDown. She looks forward to welcoming new members and watching them achieve skills they never even knew were possible.

Courtney Doehler – Courtney is a Level 1 CrossFit Trainer and a CrossFit Kids Trainer.  Sports and fitness have always been a huge part of her life.  Courtney found CrossFit in 2010 and has never looked back.  She says Crossfit has added a dimension to her fitness that she could not have achieved with any other methodology.  She not only found an amazing new and exciting fitness lifestyle, but also a community of people who inspire her each day. Courtney is currently a second grade teacher and is licensed in Elementary Education (PreK-6), Special Education (PreK-12), and Health and Physical Education (PreK-12).  Courtney is passionate about Crossfit and working with children, which is why she loves coaching the CrossFit Kids program. She believes exposing kids to the CrossFit methodology enables them to grow up strong and healthy, while developing a lifelong love of fitness.

Courtney McGregor is a Level 1 CrossFit Trainer and holds a certificate in CrossFit Striking.  Courtney is a former gymnast and cheerleader, and while in college in New York, studied Theatre and movement for the stage. After college and acting for a few years, Courtney moved home to Virginia and started a more sedentary life. After the birth of her two boys, Courtney struggled to find time and energy for the gym after a busy day in retail sales.  After retiring from retail and beginning a career with Wildtree Organic Foods,  Courtney found the time….and she found CrossFit after adopting a Paleo lifestyle. Her Hammer Down CrossFit membership was a Mother’s Day present. She was hooked from the start! Courtney loves meeting new CrossFit members and encouraging them on their way to better fitness, and she loves cheering them on to a healthier life!

Jean Myrah is a Level 1 CrossFit Trainer, and holds a certificate in CrossFit Strongman.   Prior to beginning CrossFit in December 2011, Jean competed in swimming, running, volleyball, and has been riding horses for 21 years.   She attended JMU, receiving a BS in health science, and attended grad school for physical therapy.  Jean has been affiliated and had memberships at well known globo gyms, but has found a home at Hammer Down CrossFit.   She enjoys introducing others to this great environment and welcoming community.

Monroe Miller is a Level 1 CrossFit Trainer and has been a member at Hammer Down CrossFit since August 2011. His first workout was “Filthy Fifty” and back then, he was very out of shape and a smoker for almost 5 years. Monroe was sold on CrossFit from day 1 with little athletic background, apart from cycling and some lacrosse when he was younger, and having really never lifted weights in a gym before.  Since joining, he has developed a healthy lifestyle, to include incredible fitness and strength.  He loves training and competing in both CrossFit and Olympic weightlifting. His favorite part about Hammer Down is the amazing community of athletes and true friends that daily push him to be the best he can be.

Scott Shirey – Scott is a Level 1 CrossFit Trainer and holds certificates in CrossFit Olympic Weight Lifting, Crossfit Striking and is a member of USA Weightlifting. Scott played baseball all through his youth and later played lacrosse throughout high school. After high school, Scott went on to enlist in the US Navy where he excelled in all physical fitness tests at each of his commands, thus earning him the position of Command Fitness Leader. In 2007, he separated from enlisted duty and began the slippery slope of contracting work which caused him to become sedentary, as it does not require physical fitness in the day to day grind. Three years passed and Scott decided to become a commissioned officer in the US Navy Reserves and get back to serving and being physically fit. Scott tried his best working out at a globo gym, using the treadmill and weight machines, but it was not getting the job done. In 2012, Scott walked into Hammer Down CrossFit and went through his first WOD (workout of the day) and was sold!  It took him about 6 months to fully dedicate himself to CrossFit, following the paleo diet, sucking up the aches and pains, and being consistent.  After seeing both physical and mental transformations, he decided he wanted to share this knowledge and experience to others and all who walk through the doors of Hammer Down CrossFit.

Min Cha -  Min is a Level 1 CrossFit Trainer and holds a certificate in Olympic Weight Lifting. Fitness has always been very important to her.  She has always enjoyed lifting weights at the gym and running to stay fit, but after awhile it became boring.   In an effort to find a new challenge, she tried CrossFit and loved it!  Through her consistency,  dedication and good coaching at Hammer Down CrossFit, she has continued to become stronger, fitter, and improved her lifting techniques.   Because of her passion for CrossFit and her desire to also train others, she recently, after being a Software Developer for over 15 years, opted for a different career path and is now studying to become a Certified Personal Trainer.  Her objective is to help others make positive changes, both physically and mentally,  like the coaches at Hammer Down CrossFit did for her.

Jon Peet – Jon is a level 1 CrossFit Trainer and holds a certificate in CrossFit Olympic weightlifting.  Jon has been an athlete his whole life, growing up playing all sports.  In high school, he was a 3 sport athlete playing football, ice hockey, and lacrosse.  Jon played lacrosse in college and graduated from Long Island University.  Jon started working out in a regular globo gym but quickly lost motivation with the same old workouts.  One day in the summer of 2010 two of his friends couldn’t stop talking about CrossFit and he decided to try it.  He was hooked from his first WOD and he cannot imagine working out any other way.  Since then he has gained 25 lbs of muscle and has followed a healthier lifestyle.  He is also part of the Olympic weightlifting program.   He looks forward to welcoming new members to Hammer Down CrossFit and help them achieve their fitness goals.