Bios

After graduating from Philadelphia University, Aimee followed her career goals and applied her Fashion Merchandising degree in the retail world. She pursued her dream of becoming a buyer in the industry at a variety of companies such as Lacoste, Polo Ralph Lauren and Linens ‘N Things. Throughout her eight years in retail, Aimee was the first to adopt the latest fitness trend, fad or gimmick, anything to say fit, healthy and sane in the retail world. In 2003 Aimee became certified in Group fitness through AFAA, the Aerobics and Fitness Association of America. Following that certification she became Spinning/Group Cycling, Yoga, Pilates and even a certification in a little known globo-gym device, the Core Pole. In addition to certifications, throughout her tenure in New Jersey she studied Boxing with a Taekwondo specialization from Master Kevin Padilla, who recently traveled to Beijing to coach at the Olympic Games.

In early 2008, after a move to Philadelphia, she was introduced to CrossFit and after watching the Nasty Girl video on the CrossFit HQ main-page; she was instantly hooked! Aimee immediately began looking for CrossFit training courses and her search brought her to the Police Academy in Vassalboro, Maine where she was awarded her Level 1 Trainer under the instruction of Pat Sherwood, CrossFit Level 3 Trainer. Her training and commitment to CrossFit principals began as soon as she returned home to Pennsylvania and began coaching with her "Level 1 CrossFit Trainer" degree. Aimee’s passion and dedication to CrossFit training has taken her physically and mentally to levels she never thought possible. Her philosophy is that, "Consistent CrossFit training promotes a disciplined lifestyle, which in turn creates a sound, healthy body and mind. This discipline transfers into other life pursuits, which help individuals develop a positive self-image and outlook on life." Aimee received her Level 2 CrossFit Trainer degree on June 18th and is currently helping coach at CrossFit Level 1 Trainer courses.

Aimee is also a certified personal trainer through the National Personal Training Institute and holds a board of education certified degree in basic nutrition. She is a USA-Weightlifting Certified Sports Coach. She established CrossFit King of Prussia in September of 2008.

Certifications and Degrees

• CrossFit Kids HeadQuarters Training Certification Staff
• CrossFit HeadQuarters Training Staff
• CrossFit Level 2 Trainer, June 2009, Montclair, NJ
• CrossFit Level 1 Trainer, June 2008, Vassalboro, ME
• CrossFit Motion and Mobility Certification, July 2011, Philadelphia, PA
• CrossFit Gymnastics Certification: March 2011, Doylestown, PA
• Concept II Rowing Seminar: April 2010 Watertown, CT
• CrossFit Nutrition Certification 2.1, June 2010, San Diego, CA
• CrossFit Powerlifting Certification, March 2010, Westside Barbell, Columbus, OH
• CrossFit Kids Certification, May 2009, Ramona, CA
• CrossFit Olympic Lifting Certification, October 2009, Glenolden, PA
• Ambassador for Lululemon Athletica
• Finished 8th overall at the Mid-Atlantic CrossFit Regionals on the CFKoP Team in 2011
• Finished 10th overall at the Central East Regionals in 2010
• Finished 14th overall at the Mid-Atlantic CrossFit Regionals in 2009
• CPR and First Aid
• National Personal Training Institute, Certified Personal Trainer, including Anatomy, Physiology, Theory and Practical
• National Personal Training Institute, Board of Education Certified Basic Nutrition
• USA-Weightlifting Certified Sports Coach
• Aerobics and Fitness Association of America, Primary Group Exercise Certification
• Les Mills Body Pump
• Indoor Cycling
• Practical Pilates Training
• Practical Yoga on the Ball
• CorePole Fundamentals
• Bachelors of Science, Philadelphia University
• Inter-Continental University, London

Having played sports throughout his childhood, Jason was accustomed to having fun while getting a workout. After college, the opportunities to play sports seemed to present themselves less and less and instead of increasing his heart rate, Jason seemed only to increase his pant size. Every year Jason would attempt to work out more but the fun was just not there. He became the person that everyone knows…the one with the home gym being used as a coat rack and the gym membership that hasn’t been scanned in 6 months. Enter CrossFit. After laughing at his wife for reading all of the articles and watching all the videos, Jason decided to give it a try. It took one workout (Chelsea) to humble him and make him realize just how far down the fitness ladder he had fallen. Since then, Jason has completely submerged himself in the CrossFit culture and has seen dramatic results in a short period of time. When asked about his change in culture, Jason said, “Before CrossFit, I never experienced camaraderie in a gym. When I went to Bally’s, I would run on the treadmill, do some curls and lat pull-downs and call it a day. In my 4-year membership, I do not think I spoke to anyone except to ask if the machine was free. At the KoP box, I have become good friends with everyone and I find myself going to the gym on my off days to verbally encourage them and support their growth. It is amazing what you can accomplish when you have a goal, believe it in, and have a support system that wants you to achieve that goal by cheering you on and in most cases, pushing themselves against you. It is truly a win-win situation.” Due to his belief in CrossFit methods and his desire to become better, Jason took a step that he never believed possible by becoming a Level 1 CrossFit Trainer in 2009 at Malvern Prep under the direction of Adrian Bozman, a member of the CrossFit HQ staff.

Certifications and Degrees

• CrossFit Level 1 Trainer: February 2009, Malvern, PA
• CrossFit Olympic Lifting Certification: October 2009, Glenolden, PA
• CrossFit Powerlifting Certification: March 2010, Columbus, OH
• Concept II Rowing Seminar: April 2010 Watertown, CT
• CrossFit Coaches Prep Course: May 2010, Fairfax, VA
• CrossFit Gymnastics Certification: March 2011, Doylestown, PA
• CrossFit Kids Certification: March 2011, Bridgeport, PA
• CrossFit Mobility Certification: July 2011, Philadelphia, PA
• CPR/AED, First Aid and Bloodborne Pathogens for the Professional Rescuer
• B.S.E in Textile Engineering (Philadelphia University 2000)
• Ph.D. in Materials Engineering (Drexel University 2005)

Tim lives in King of Prussia, PA and grew up in Drexel Hill, PA. He is a coach at CrossFit King of Prussia, teaching group fitness classes. His primary focus and special passion is on improving running form and efficiency. After some career searching, Tim decided to pursue a Health & Phys Ed degree from Eastern University 2011 to complement his bachelors degree from Villanova University and help share with students how to integrate fitness into their lives and the benefits that fitness brings. An avid runner since 6th grade, being part of the Villanova Track and Field program helped ingrain running and racing into his life. Tim was a NCAA Division 1 track and field athlete at Villanova where he learned about the discipline needed combined with smarter ways to train for events ranging from 400m -10k. Tim's passion for fitness has developed the past 3 years into a deeper committment to endurance & triathlon training. To date Tim has completed over 20 sprint distance triathlons, many olympic distance triathlons, and Half-Iron distance Triathlons.

Being passionate about fitness, as both a sport and as a lifestyle, is something that Tim lives and reflects everyday. Over the past 4 years fitness has become a much larger and integrated part of his life, as demonstrated through his committement to Crossfit group fitness coaching, his specialization in endurance & triathlon training, and his decision to become a Health & Phys Ed teacher. Tim really found his niche after completing his Crossfit Endurance certification, which integrated his passion for Crossfit and Running. This experience has given him the skills and expertise needed to run the Crossfit KoP hosted POSE running workshops where his goal is to help all runners become better, more efficient, and more injury free. Outside of teaching and training, Tim enjoys coaching the Upper Merion HS Track teams and has worked with teens at North Philadelphia RW Brown community center sharing tips on how to be more active.

Certifications and Degrees

• CrossFit Level 1 Trainer, August 2009, Brooklyn New York
• BA in Communications, Villanova
• CPR and First Aid
• Heath and Physical Education degree, Eastern University to be completed in Spring 2011
• CrossFit Running and Endurance, November 2009, Atlanta Georgia

Chris grew up like any other kid playing various sports in rec leagues. As a lifeguard during summers and co-captain of his high school soccer team, Chris learned just how plyometrics and bodyweight exercises could increase one's fitness. He continued to play soccer on the intramural level at Villanova University, where he earned a Bachelor of Arts in Human Services and a Master of Science in Counseling and Human Relations. While in grad school, Chris was at an adult league soccer game when he overheard two men talking. One asked, "When did you feel like you were in the best shape of your life?" Both said "in their late teens, early twenties." Not wanting to meet the same fate as these men (and watching the 300 movie documentary on how the actors worked out), Chris started CrossFit in January of 2008. Even though other people thought he was crazy running around the gym, he knew that it was the best way to get fit.

After 1.5 years of CrossFitting on his own, Chris joined CrossFit King of Prussia. Immediately, he noticed a rachet up in form and intensity. His olympic and power lifts skyrocketed and his 10 miler and half marathon times plummeted, all without much running! More importantly, Chris loved the community aspect of CrossFit. To be part of something that makes people realize just how much they are capable of, and therefore lift their spirits, is an amazing gift. It is this reason that he obtained his Level I Trainer in January of 2010. His love for helping others has manifested itself in his job as a school Guidance Counselor and now as a CrossFit Assistant Coach. When he's not at the box, Chris likes to cook, play soccer, and read/blog about nutrition.

Favorite Memory at CrossFit KoP: doing the team WOD at the "Yack in the Box" grand opening

Certifications and Degrees

• CrossFit Level 1 Trainer, January 2010, King of Prussia, PA
• USAW Sports Performance Coach Certification, Pittsburgh, PA
• AED, CPR and First Aid

Jeff participated in sports casually growing up and through college, being involved in intramural volleyball but focused mainly on his academic career in undergraduate and then graduate school. After starting his first industrial job, Jeff noticed his weight was creeping up and started training in kenpo karate under Master Dennis Nackord, which he did on-and-off for 12 years, reaching 2nd degree black belt. With increased job responsibilities Jeff focused on his career, and realized after a few years that he was at his heaviest weight ever and felt weak and lethargic. After joining a globo-gym and doing spinning and other cardio-related activities, but not seeing any differences in strength, he tried a new program being offered by Aimee Lyons called CrossFit. He was hooked right away, and has seen dramatic increases in both strength and endurance. This was especially rewarding as he had not done any kind of weightlifting in his entire life! Jeff has been an avid CrossFitter and active member of the CrossFit King of Prussia community since July 2008. He is a strong believer in the ability of group classes to help motivate people, and loves the community aspect of CrossFit, especially at CrossFit King of Prussia.

Jeff competed in the first ever Masters qualifiers in 2010, and has furthered his love of teaching by obtaining his Level 1 Trainers degree under Chuck Carswell and his Mobility and Recovery certification with Kelly Starrett. He loves both training and teaching, and gets a real charge out of helping others achieve their potential.

Certifications and Degrees

• CrossFit Level 1 Trainer, June 2010
• CrossFit Motion and Mobility certification, August 2010
• 2nd degree Black Belt in Kenpo Karate under Master Dennis Nackord
• Diplomate, American Board of Toxicology
• B.S., Biology, Cook College/Rutgers University
• Ph.D, Pharmacology, University of North Carolina at Chapel Hill

Cindy spent much of her life as a corporate warrior and dedicated couch potato. She worked as a Human Resources executive and watched her waistline and hip size grow as she focused on her career within the pharmaceutical industry. Finally, her weight and stress level got too much and in 2006 she decided to make some changes. Cindy was never much of an athlete, preferring to spend her childhood (and much of her adulthood as well!) pursuing more cerebral activities but as her weight topped 230 pounds she knew she had to get moving.

Cindy worked hard to lose weight by hiring a personal trainer and incorporating better eating habits into her busy lifestyle but by late 2008 her efforts had stalled. It was then that she saw Aimee leading CrossFit classes at her gym. Cindy was intimidated at first and then intrigued by the intense workouts and camaraderie the class engendered, so she took a couple of classes and decided to become one of CrossFit KoP original members.

CrossFit quickly became much more than a workout for Cindy, it became a lifestyle. She continued to clean up her eating and worked hard at the box. As a result she has dropped additional weight, gained muscle and became a CrossFit Masters athlete. Because of all the positive changes Cindy saw in her own life, she left the corporate world in September of 2009 to pursue a career as a health & lifestyle coach hoping to support other women to live healthier lives. She will receive her formal certification as a health coach from the Institute for Integrative Nutrition in September 2010.

2010 has proven to be a busy year for Cindy as she received her CrossFit Level I Trainer degree in January and competed in the inaugural Master’s competition in May 2010 as one of only 38 women to do so in the United States, Europe and Australia.

Certifications and Degrees

• CrossFit Level 1 Trainer, January 2010, King of Prussia, PA
• CrossFit Kids Certification, October 2010, Fairfax, VA
• Institute for Integrative Nutrition, September 2010, New York, NY
• American Association of Drugless Practitioners, September 2010, Galveston, TX
• Health Coaching Certification, September, 2010, Purchase College at SUNY, Purchase, NY
• Master of Science, Human Organization Science, May 1994, Villanova University, Villanova, PA

I grew up playing soccer, ice hockey and lacrosse, then went on to play soccer and lacrosse in college. Once out of college, I became a runner, running everything from 5Ks to marathons. But even though I worked out five times a week, I wasn’t happy with the results. And I was bored.

I was first introduced to CrossFit by a friend. My first workout was Fran and I did jumping pull-ups and scaled thrusters. I was hooked immediately. Never in my life have i been able to see my progress so clearly. I love the feeling of setting a goal and then conquering it. I love taking the emphasis of exercise away from losing weight or looking a certain way, and instead focusing on gaining - strength, speed, range of motion. Focusing on performance has given me a whole new appreciation for my body.

Most of all what I love about CrossFit is that it’s fun and I have met great people. I am never bored and always surprised to see what each of us can accomplish. I love the intensity that comes from working out in a group - it takes you to a different level. I love how it feels when I accomplish something that I never thought possible - and I love it just as much when it’s the person sweating next to me that is conquering something new.

I feel so lucky to be part of CrossFit KOP!

Certifications and Degrees

• CrossFit Level 1, Virginia Beach, August 2008
• CrossFit Level 1 Trainer, KOP, September 2010
• CrossFit Olympic Lifting Certification, October 2011, King of Prussia, PA
• CrossFit Motion and Mobility Certification, July 2011, Philadelphia, PA
• Finished 29th overall at the Mid-Atlantic CrossFit Regionals in 2009
• Finished 8th overall at the Mid-Atlantic CrossFit Regionals on the CFKoP Team in 2011
• Bachelors of Arts, Psychology - Bates College Lewiston, ME
• MS/MBA, Northeastern University, Boston, MA

Donkey comes to CrossFit KOP from a varied sports background. As a child, she was lucky to have a variety of lessons in dance, gymnastics, and tennis, but the sport where she truly excelled was competitive swimming. After lettering in high school, she became a couch potato in college. Post college, she did the typical working-adult thing and joined a globo gym, where she kept to the standard lifting/cardio routine. Always competitive, she also pursued a variety of other sports, including various martial arts disciplines and roller derby, but nothing held her attention for long. She drifted in and out of fitness doldrums.

Years later, when she was 38, a friend told her about Crossfit and sent her to the main site. The WOD that day was “Angie”: 100 pull ups, 100 push ups, 100 sit ups and 100 squats for time. “I emailed him and told him he was completely out his mind—there was no way I could do any workout that started with 100 pull ups”. Despite his assurances that everything is scaled to the individual's level of fitness, it was another year before she would finally work up the nerve to cross the threshold of any CrossFit box.

"I couldn’t pass it up; KOP had opened their new location only a few blocks from my house, and there had been an article that same week in Philly magazine. On a whim, I sent Aimee an email to set up my introductory class."

"I spoke with Aimee for a half hour and talked about what CrossFit is, and why it works. Then she asked me if I wanted to try a workout. I was game. She showed me the workout movement standards and then set me up for the infamous baseline: 500m row, 40 squats, 30 sit ups, 20 push ups, and 10 pull ups, done for time. It took me 10:23 to finish and at the end, Aimee took one look at me and asked ‘Do you want an apple?’ I nearly passed out! Clearly I wasn’t as fit as I’d imagined. I've done the benchmark several times since, showing steady improvement each time, most recently completing it in 6:03 with no scaling needed. I was absolutely hooked, and I’ve never looked back."

Donkey’s incredible experience with CrossFit and her love for the local KOP family as well as the awesome worldwide CrossFit community has led her to pursue a Level 1 Trainer degree, enabling her to help others achieve their own personal bests and to take on new challenges with every WOD. One of her favorite things to do during her extensive business and personal travel schedule is to visit other boxes—her T-shirt collection is totally out of control. In her spare time she can be found skating, performing with fire, or doing something on the water. She also wants to travel "everywhere."

Certifications and Degrees

• CrossFit Level 1 Trainer, July 2010
• CrossFit Kids Certificate, April 2011
• CrossFit Powerlifting Certification, July 2011
• CrossFit Mobility Certification, July 2011
• Crossfit Olympic Lifting Certification, planned for October 2011
• Bachelors of Arts, English, University of Pennsylvania, class of 1991