Let’s take a moment to talk about different reasons for wanting to include sit-ups in our training, and some cool alternatives! Reason 1: “I want to lose my belly fat” Unfortunately, it’s impossible to spot reduce fat in any one specific area of the body. In fact, if you do a ton of sit-ups and […]
Stop doing sit-ups! Read More »
If you took off on a 5 km run, you wouldn’t sprint the first 400 meters, gas yourself and end up walking. You would probably strive to run at a reasonably consistent pace for 20- some-odd minutes. But when it comes to rowing, I constantly see people doing the equivalent of the above, because they
Likkity split: Understanding pace on the rower Read More »
Feeling a plateau? Maybe you need some personalized direction in your training Client A: Who has been here for three months on a 1RM deadlift day: she steps up to the bar, looks a bit perturbed by the ‘heavy’ weight, shrugs and then proceeds to bend down and pick the bar up with easy-to-see speed
This time it’s going to be different… … This time, I’m going to workout every day, I’m going to stick to the program. This time it’s going to be different, I know it is. Sound familiar? How many times have you said that to yourself? Stop thinking you can do it on your own: Work
Why do I need a professional coach? Read More »
Shoulder injury? Try regular Crossover Symmetry training There is not a single person that we’ve introduced to crossover symmetry that hasn’t benefited from it, especially those with ongoing nagging shoulder issues and pain. What’s Crossover Symmetry? Crossover Symmetry in a nutshell, is a rotator cuff and scapular strengthening system using resistance bands and specific exercises
Do Crossover bands really work? Read More »
Do your Arches fall like the London bridge when you squat? If so—or you’re not sure—read on…. Inexperienced coaches might blame the major muscles/ primary joints as the culprit for faulty movement patterns. But the problem may be lurking deeper below the surface, like a gator who is hungry for your squat gains. When we
I’ve heard tons of different arguments for and against stretching. When I was a wee lad learning to breakdance, I spent tons of time stretching, because it makes you more flexible. Duh right?!?! Recently I’ve heard some advice to the contrary though. Let’s dig a little deeper. “Should I stretch before the workout? After the
How much should I stretch? Read More »
The science, and art, of bracing! When it comes to weightlifting, one of the most critical errors we see on a regular basis is a lack of bracing in the set-up. Bracing is also called a Valsalva manuever by some of us nerdier weightlifters and coaches. You’ve probably heard coach Raf wax poetic about core
The short answer unfortunately is yes. But so does every form of physical activity! What’s important to remember is that while your risk for injury increases slightly, your risk for death from chronic disease drops dramatically. That’s why exercise is so important, and you should seek out a professional coach who can help you keep
Does CrossFit cause injuries? Read More »
Now that we’ve got your attention! In my years coaching, I’ve heard tons of people in the gym begging to do things like kipping pull-ups, butterfly pull-ups, snatches for time or handstand push-ups, who can’t even put their hands over their head without pain. Hopefully you’ve been assessed by a coach before starting with overhead
Failure to mobilize your shoulders could result in death! Read More »
Coach
Hannah is a dedicated movement practitioner and teacher. She believes in helping others help themselves, so they can improve their everyday living, and do more of what makes them feel alive. Hannah is a yoga teacher and certified L1 CrossFit Trainer, and her energetic and informative classes motivate clients to continuously improve – her goal is to help clients learn one new thing in each class, whether it’s a new technique, a better understanding of their body, or a newfound confidence in their abilities.
When she’s not moving, Hannah loves studying nature, the human body and mind, health, nutrition and wellbeing. Hannah was born in Brazil and spent most of her adult life in Australia, and she brings a unique blend of skills and experience to her coaching.
Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).
Coach
Katelyn brings over 8 years of CrossFit experience (starting with CrossFit REP in 2015) and a passion for helping people of all ages live their healthiest lives. As a Registered Dietitian and CrossFit L1 Trainer, Katelyn provides a holistic approach to wellness and helping clients achieve their goals.
While CrossFit has been the sport of choice for Katelyn for most of her adult life, she also enjoys running, indoor cycling, and has a background in Brazilian Jiu Jitsu. Coaching at CrossFit REP is an exciting new adventure and she is eager to share her knowledge with our members”
Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).
Coach
Maryam was introduced to CrossFit in 2015 through a friend and quickly fell in love with the sport. She holds certifications in CrossFit Level 1 and Coaching Fundamentals, equipping her with the knowledge and skills to guide athletes of all levels. Maryam is passionate about helping others push past their limits and achieve their fitness goals.
Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).
Head Coach
Jennifer started doing CrossFit workouts in 2016 when her wife needed a partner for a competition. Ever since that first competition, she has been hooked on CrossFit. In 2018, her military unit decided to send her to Master Fitness Trainer school, and that is when she began to love coaching. In 2019, she became CF-Level 1 and began coaching the morning classes at CrossFit Republic, in Republic, Missouri. After one year of coaching around 8 classes a week, she went for her CF-Level 2 and set her sights for becoming a CrossFit Coach (CF-LV4) in the future. She also worked on and became a Certified Personal Trainer through National Council on Strength and Fitness as well as a Certified Nutrition Coach through National Academy of Sports Medicine. She also become a PoundFit Professional (think Zumba with drumsticks) and dabbled in the art of aerials (specifically silks and the lyra).
In 2020, Jennifer and her wife, Tess moved to Austin, TX just before heading out for a deployment to Iraq with her Army Reserves unit in 2021. Three months after returning from the deployment, Jennifer suffered a ruptured aneurysm with led to a subarachnoid hemorrhage. After about 8 months of recovery and trying to show the neurologist that she would, in fact, be an athlete again, she decided it was time to start coaching CrossFit again, the first time since moving to Austin. She joined CrossFit REP in August 2023 and has been coaching there ever since. She coaches the morning classes and is happy to sub in whenever possible.
Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).
Head Coach
With over a decade of CrossFit experience and 6+ years of coaching, I bring a wealth of knowledge and passion to our gym. As a CrossFit Level 2 trainer, I’m committed to helping you achieve your fitness goals safely and effectively.
When I’m not in the gym, you’ll probably find me hanging out with my wife and our three kiddos or at my local church, where I serve as the lead teaching pastor. Life is a gift and fitness is a way to enjoy it to its fullest!
Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).
COACH
Matt began his journey into fitness playing football and rugby in high school. He truly fell in love with health and wellness after losing 150lbs and becoming a lifelong learner in all things movement. He pursued this love by going on to get his Bachelor’s Degree in Kinesiology from the University of Maryland, College Park. Matt has experience in bodybuilding, powerlifting, athletic performance training, and yoga. He has also worked as a rehab technician in a Physical Therapy Clinic.Matt is excited to share his passion for living a healthy life and fitness with the CrossFit Rep community.
B.S. Kinesiology, University of Maryland, College Park (2016)
NASM Certified Personal Trainer
ACE Certified Health Coach
Functional Range Conditioning Mobility Specialist (FRCms)
Functional Range Assessment (FRA)
200HR Registered Yoga Teacher (RYT 200)
CrossFit Level 1 Trainer
Head Coach
Ross found CrossFit in 2017. After lifelong sports background, CrossFit was the perfect way to fill the competitive void that had been left in his life, and to feel like an athlete again!
Ross has been competing in CrossFit athlete the past few years but after an injury, he now finds himself enjoying just being active and building lifelong friendships through the fantastic community that CrossFit creates, epseically at REP!
Ross earned his Kinesiology degree from Texas State University and has been personal training and coaching for the last 7 years.
Owner & Coach
Jake found CrossFit in Philadelphia in 2012, and immediately fell in love. He quickly began his internship at CrossFit Love, one of Philadelphia’s most esteemed gyms, and has been coaching for over 5 years now. He has a thirst for knowledge and truth that continues to drive the culture at REP.
Jake is Breakdancer of 15 years (also a Breakdance instructor), and has extensive gymnastics knowledge https://www.instagram.com/jakenastix/. Jake believes that helping people improve their fitness and quality of life is his life’s work, and is thrilled to be doing so back in his hometown of Austin TX.
Box Programming General Manager
Box Programming Certified Coach
CrossFit Level 2 Trainer
USAW Sports Performance
USAW Advanced Sports Performance
OPEX Assessment, Program Design, Nutrition, Lifestyle Coaching
CPR/AED Certified
StrongFit seminar – Julien Pineau
Freestyle Connection – Carl Paoli
Diploma Culinary Arts – Art Institute
B.A. Communications – Temple University
Jake@CrossfitREP.com
10603 METRIC BLVD #142, AUSTIN, TX 78758
(512) 886-5505