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Head CrossFit Coach / Owner

  • Aimee Avatar

    Aimee

    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... [more]
    Aimee Avatar

    Aimee

    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 and established CrossFit Harmony in September of 2013.

    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
    • Zella Pro, sits on the advisory board for Zella/Nordstrom as a product tester and partner, 2014
    • Olympic Lifting Seminar with Dmitri Klokov, Vasiliy Polovnikov and Ilya Ilyin, December 2014, King of Prussia
    • Yoga Tune up, Mobility Workshop: February 2014, Edgemont, 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 2010
    • 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
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  • Jason Avatar

    Jason

    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... [more]
    Jason Avatar

    Jason

    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)
    • CrossFit Coaches Certification Advisory Board Member
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CrossFit Coaches

  • Tim Avatar

    Tim

    Tim grew up in Lansdowne, PA and has one older sister and one younger brother. 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. Running h... [more]
    Tim Avatar

    Tim

    Tim grew up in Lansdowne, PA and has one older sister and one younger brother. 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. Running has been a part of Tim's life since 6th grade, and in college being a member of the Villanova Track and Field program, middle distance, 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 several years into a deeper commitment to endurance & triathlon training. To date Tim has completed over 50 triathlons ranging from sprint and olympic distance races to half-ironman (70.3) races. In 2012 he achieved his goal by completing the IRONMAN in Arizona.

    Tim's primary focus at CrossFit KOP and special passion is improving running form and efficiency which he teaches through running clinics and Crossfit Endurance classes. Being passionate about fitness, as both a sport and as a lifestyle, is something that Tim lives and reflects everyday. Over the past years fitness has become a much larger and integrated part of his life, as demonstrated through his commitment 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 in 2009, which integrated his passion for CrossFit and Run conditioning. 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 most importantly- injury free. Outside of teaching and training at CrossFit KOP, Tim has worked with teens at North Philadelphia RW Brown community center sharing tips on how to be more active, and enjoying the outdoors as much as possible.

    Certifications and Degrees

    • USA Track & Field Level 1 Coach
    • POSE Certified Running Coach
    • CrossFit Level 1 Trainer, August 2009, Brooklyn New York
    • CrossFit Running and Endurance, November 2009, Atlanta Georgia
    • BA in Communications, Villanova University
    • Heath and Physical Education, Eastern University
    • CPR and First Aid
    • Lululemon King of Prussia Run Ambassador
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  • Chris Avatar

    Chris

    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 Serv... [more]
    Chris Avatar

    Chris

    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 WOD: Fight Gone Bad
    Least Favorite WOD: Karen
    Favorite accomplishment: deadlifting 415 dressed as an elf

    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
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  • Cate Avatar

    Cate

    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 ... [more]

    Cate Avatar

    Cate

    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
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  • Laura Avatar

    Laura

    Laura lives in King of Prussia, and has been in the area since attending Villanova University as an undergrad. Laura and her husband Tim (also a coach at Crossfit King of Prussia) moved to King of Prussia in 2006. Finding Crossfit was a natural progression in Laura's athletic career. In college Laura started running with her first race on Mother's Day 2003, th... [more]
    Laura Avatar

    Laura

    Laura lives in King of Prussia, and has been in the area since attending Villanova University as an undergrad. Laura and her husband Tim (also a coach at Crossfit King of Prussia) moved to King of Prussia in 2006. Finding Crossfit was a natural progression in Laura's athletic career. In college Laura started running with her first race on Mother's Day 2003, the Susan G Komen Race for a Cure - now she races a variety of distances from 5K to Half Marathon and Sprint to Half Ironman Distance triathlons. She found Crossfit and Aimee Lyons through a globo gym class in July of 2008 and has been training with Aimee ever since. She started adding crossfit classes as "cross training" workouts between her running and triathlon training focusing primarily on her strength - the sexy metcon. At the beginning of 2009, Laura decided to commit herself to Crossfit as a sport, and noticed dramatic improvements in her fitness level and continued success in her running and triathlons. In 2010 Laura was proud to go to Regionals as a member of the Crossfit King of Prussia Affiliate team, and she helped the team qualify to go to the 2010 Crossfit Games in Los Angeles, CA. Participating in the 2010 Crossfit Games as part of the Affiliate team was an amazing and humbling experience! She loves the level of intensity and discipline that Crossfit has taught her, as well as how to push herself harder and further than before. Crossfit has become a daily part of Laura's life and she can't imagine it any other way.

    Laura is also Crossfit King of Prussia's nutrition go-to, following the Paleo diet and working as a health coach outside of the gym. Her goal is to help others achieve optimal health and fitness through finding the right diet for you and focusing on a whole foods approach. For more information on Laura's health coaching visit her and her at www.laurapappashealth.com.

    Laura's favorite wod: Helen (3rds of 400m run, 21KB swings, 12 pullups). Laura's least favorite wod: Elizabeth (21-15-9 squat cleans & ring dips). When not crossfitting Laura what you're most likely to find Laura doing: Reading or Blogging about health & nutrition

    Certifications and Degrees

    • CrossFit Level 1 Trainer, July 2010 King of Prussia PA
    • BS in Economics and BS in Business Administration, Villanova University
    • Certified Health Coach, Integrative Institute of Nutrition Dec 2011
    • CPR Certified
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  • Stephanie Avatar

    Stephanie

    Stephanie joined CrossFit KOP weighing more than 300lbs, having gained back much of the weight she had lost after a Gastric Bypass surgery almost 5 years earlier. Stephanie had struggled with weight her entire life, and therefore never played sports or participated in physical activities. Basically when she started CrossFit, she was starting fitness from scratc... [more]
    Stephanie Avatar

    Stephanie

    Stephanie joined CrossFit KOP weighing more than 300lbs, having gained back much of the weight she had lost after a Gastric Bypass surgery almost 5 years earlier. Stephanie had struggled with weight her entire life, and therefore never played sports or participated in physical activities. Basically when she started CrossFit, she was starting fitness from scratch.

    It only took a week or two for Stephanie to fall in love with CrossFit. The physical intensity and sense of accomplishment was exhilarating. Since Stephanie started CrossFit in 2009 she has lost 100lbs, and has learned skills and gained abilities she never thought would have been possible.

    In 2011, Stephanie took her passion for CrossFit to another level and became a CrossFit trainer. The fact that Stephanie started fitness from scratch helps her to be a better coach. She had to learn all of the movements from the ground up- building rudimentary body awareness. It is for that reason that she has an understanding of what can help someone understand how to execute a movement and how to use scaling to be most successful, for all athletes but especially those starting CrossFit with deficits in their fitness.

    Stephanie is highly involved in the kids program and Steve’s Club at CFKOP. Working with the kids is important to her- to help them have a different experience than she did, creating a positive relationship with their bodies from early on!

    Stephanie is also highly passionate about how CrossFit positively impacts a persons mind and overall sense of well being. She encourages athletes to consciously cultivate their, “mental game” for better performance in the gym and outside of it.

    CrossFit has changed Stephanie’s entire life. She knows now that fitness and health doesn’t have to be a chore that it can be joyful. Her own personal transformation has turned into her life’s work to help others transform themselves whether it’s through coaching CrossFit or through her life coaching practice, Radical Hateloss.

    CrossFit Journal Article, Coaching Fitness From Scratch- October 2011

    CrossFit Radio Interview- January 2011

    August 2010- Iron Sport Strongwomen Competition- 1st Place Novice

    2011 CrossFit Games Mid-Atlantic Regional – Volunteer Judge

    January 2011- Hybrid Athletics Partner Competition- 3rd place HWW Division

    Volunteer Writer for the 2012 CrossFit Games Site

    Certifications and Degrees

    • CrossFit Level 1 Trainer, March 2011
    • CrossFit Kids, April 2011
    • CrossFit Olympic Lifting, October 2011
    • CrossFit Goal Setting, Attending April 2012
    • CrossFit Coaches Prep Course, Attending April 2012
    • NACA Athletics Gymnastics Seminar, Attending June 2012
    • CPR & First Aid
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  • Keith  Avatar

    Keith

    Keith grew up in Scranton where he participated in many sports growing up. He played football and baseball from Little League throughout high school. It was easy to stay in shape because of the fact that he was involved in team sports. There was always a regimen to follow that was set up by his coaches. Along with being a football player came an extensive weig... [more]
    Keith  Avatar

    Keith

    Keith grew up in Scranton where he participated in many sports growing up. He played football and baseball from Little League throughout high school. It was easy to stay in shape because of the fact that he was involved in team sports. There was always a regimen to follow that was set up by his coaches. Along with being a football player came an extensive weightlifting program that involved movements such as squats, presses, deadlifts and power cleans. After football ended he remained active and participated in recreational football and softball leagues. He even continued to try to keep up with the lifting program that he had followed for years but it was never the same. In May 2011 a friend introduced Keith to CrossFit. She showed him a video of the WOD “Amanda” on her iPhone and he was instantly intrigued. He came in for the intro and learned that CrossFit involved movements such as squats, presses, deadlifts and power cleans. Before May was over he completed fundamentals and was attending classes four or five times a week. Over the next year Keith completely immersed himself in CrossFit and obtained his Level 1 in April 2012. Shortly thereafter he began interning to become a coach at KOP. He is an enthusiastic coach who finds true enjoyment in helping the members of CFKOP reach their fitness goals. When it comes to CrossFit he considers himself to be a Jack-of-all-trades, Master of none. Which is exactly what CrossFit trains you to be. It specializes in not specializing. His favorite WODs are anything that involves squats or double-unders. His least favorite WODs are ones that involve running or push-ups.

    Certifications and Degrees

    • Crossfit Level 1 Seminar April 2012
    • CrossFit Kids, August 2013
    • CPR & First Aid
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  • Mike T. Avatar

    Mike T.

    Mike is your typical post college athlete. After playing five years of Division 1 College Hockey and serving as his team’s captain, Mike found himself in a void of activity. He missed the excitement and satisfaction of competitive sports. Mike settled into the typical Globo-Gym and Sport & Social League routine. On a whim, he signed up for the San Francisco H... [more]
    Mike T. Avatar

    Mike T.

    Mike is your typical post college athlete. After playing five years of Division 1 College Hockey and serving as his team’s captain, Mike found himself in a void of activity. He missed the excitement and satisfaction of competitive sports. Mike settled into the typical Globo-Gym and Sport & Social League routine. On a whim, he signed up for the San Francisco Half Marathon, hoping that this would fill the void and ignite a new passion. However, after the marathon, it was back to the Globo-Gym for the same boring routine. In 2008 Mike was introduced to CrossFit by his wife. After months of coaxing, Mike finally tagged along to a WOD. It was a brutal first attempt and all those muscles from doing bicep curls and bench presses at the Globo-Gym didn’t help a bit as his wife beat him in round after round! Mike was hooked. Since that day Mike has dedicated himself to the CrossFit philosophy. In July of 2011 Mike achieved his Level 1 Certification. He began coaching CrossFit in November 2011. Mike recently completed his first Tough Mudder as well as competed in a local CrossFit Summer Slam. Despite being a coach himself, Mike continues to learn and grow through the support and education at CrossFit KOP.

    Certifications and Degrees

    • CrossFit Level 1 Trainer, July 2011
    • Bachelors of Science, Business, Towson University 2002
    • CrossFit Powerlifting Lifting, February 2012
    • Kicking Ass Since ‘79
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  • Paul  Avatar

    Paul

    I grew up in Berwyn, PA where I attended Conestoga High School. Growing up I was always fascinated by Weightlifting and Strength and Conditioning programs. In High School I began to follow bodybuilding programing and power lifting programming. It was always the same old routine. Back and Bicep, Chest and Triceps... It was boring. Results were evident, but it was ... [more]
    Paul  Avatar

    Paul

    I grew up in Berwyn, PA where I attended Conestoga High School. Growing up I was always fascinated by Weightlifting and Strength and Conditioning programs. In High School I began to follow bodybuilding programing and power lifting programming. It was always the same old routine. Back and Bicep, Chest and Triceps... It was boring. Results were evident, but it was not satisfying. Who cares if I can Bench-Press 300lbs if I could not walk up a set of stairs without getting winded. Continuing to follow the same routine, and creating programming for myself, I was able to continue for almost 6 years. Commitment, and Drive was there, but it was not enough. My younger sister Melissa told me that she was interested in working out and doing some kind of fitness. I had recently seen the CrossFit games on television, as well as talked with a friend who started CrossFit and thought that Melissa would like it. Reluctant, she asked me if I would go with her. We went to the Intro class, and the next morning I canceled my gym membership. CrossFit fell into my lap, and it was the best thing to ever happen to me. I then attended the CrossFit Level 1 Trainer Course, and have been striving to be the best coach I can be. I am constantly trying to better myself as an athlete, as well as trying to better my understanding about CrossFit; so that I can teach, see and correct, and provide the best possible experience for our members. My favorite WOD's are Cindy, and Elizabeth. I specialize in Olympic Weightlifting, and Powerlifting.

    Certifications and Degrees

    • CrossFit Level 1 Trainer, August 2011
    • CrossFit Kids, November 2011
    • CrossFit Powerlifting Lifting, February 2012
    • USAW Level 1 Sports Performance Coach Certification- 2013
    • CPR & First Aid
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  • Tim Mcc Avatar

    Tim Mcc

    I went Methacton and Spring-Ford High Schools (we moved a lot). Although I did not play any team sports in high-school I was an active kid. I was always on the monkey bars, in a tree, or racing some kid. I played youth soccer for 3 years and started skateboarding shortly after. I stuck with skateboarding from the age of 13-17. I got bored with skateboarding and s... [more]
    Tim Mcc Avatar

    Tim Mcc

    I went Methacton and Spring-Ford High Schools (we moved a lot). Although I did not play any team sports in high-school I was an active kid. I was always on the monkey bars, in a tree, or racing some kid. I played youth soccer for 3 years and started skateboarding shortly after. I stuck with skateboarding from the age of 13-17. I got bored with skateboarding and started weight training/body-building and instantly fell in love with moving heavy weight! I also worked many laborious jobs and eventually found a spot in the Carpenter's Union. Because I always had a very physically demanding job, I missed a lot of gym time and always seemed to be starting and stopping routines (and wasting tons of money on gym memberships) oddly enough right after my gains would stop or my routines would get stale. I eventually started P90X and stuck with it for about 2 years solid. The program was fun at first and I definitely noticed gains, but eventually got bored... again. My gains where so great from P90X that people started asking me to train them. I thought about about making a career change and went for it. I started looking online for personal training centers nearby and found NPTI. That's where I found out about CrossFit from another student. I tried one his "WOD's", an 8 minute " AMRAP" consisting of pullups, box jumps and pushups. I thought I was going to walk right throught this workout... Boy was I wrong! 3 1/2 minutes in and I was looking at the clock, seeing spots and praying I wasn't going to pass out, I was hooked. I heard about Aimee's gym. I found out that it was local to where I lived, so I called and set up an intro session. As soon as I walked in and started looking around at the ropes, rings, monkey bars and of course barbells I knew I was in the right place.

    Before I decided to get certified as a personal trainer I knew that I wanted to be well rounded with my knowledge of athletics and performance. Here at CrossFit KoP we cover a very wide variety of movements and fitness elements, which is exactly what I was looking for. But there's so much more to this fitness modal and sport; the Community. There's nothing I look forward to more than coming to a workout with my friends, because I know that we are going push each other to work harder, to move faster, get one more rep and have a blast while doing it! The comraderie of of the box is something that words can't grasp- it must be experienced first hand to be truly appreciated.

    I started coaching because I felt like I had something beneficial to offer our members and athletes. This truly is the best "job" I ever had, after every class I always leave with a sense of reward and accomplishment! I currently am an NPTI certified personal trainer and have my CrossFit Level 1. In the very near future I plan to get certified in Crossfit Mobility, Functional Movement Systems (FMS), and Certified Strength and Conditioning Specialty. My favorite workouts are Cindy, Isabell, Dianne and FRAN. I also like anything involves one-legged squats and muscle-ups.

    Certifications and Degrees

    • CrossFit Level 1 Trainer, May 2013
    • NPTI- Certified Personal Trainer, June 2012
    • CPR & First Aid
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  • Miranda Avatar

    Miranda

    I played recreational volleyball and softball through out my childhood and always enjoyed being active and outdoors. During my senior year of HS I joined my local "globo-gym" at 17 and quickly became a gym rat. Shortly after that I received my personal training certificate from MCCC. They offered a 8 week course that was sponsored by W.I.T.S with half the time ... [more]
    Miranda Avatar

    Miranda

    I played recreational volleyball and softball through out my childhood and always enjoyed being active and outdoors. During my senior year of HS I joined my local "globo-gym" at 17 and quickly became a gym rat. Shortly after that I received my personal training certificate from MCCC. They offered a 8 week course that was sponsored by W.I.T.S with half the time in the gym and the other half was a class room lecture. After obtaining my certification I began working at a few local gym and then working for a small chiropractic office in Lansdale. My own workouts consisted of doing kick-boxing, step, cardio blast, bump...what ever classes they programmed I took. I would sometimes spend two hours at the gym working out until the one day in the fall of 2008, I saw Aimee Lyons teaching a class in the lobby of my local gym. I was on the treadmill and I remember thinking to myself, wow...that is intense! How do I get involved in that?! I took my first crossfit class with Aimee at Fairmount Athletic Club in the fall of 2008 and I never looked back. I was drawn in by Aimee's passion and personality and I loved how different every work out was. I no longer spent hours at the gym I didn't have to worry about programming for myself, I just went and did what ever WOD was posted. Crossfit has completely changed my life. I am in the best shape of my life in my 30's and it is all because of crossfit and maintaining a healthy diet. I run faster, lift heavier and recover faster.

    When not working my full time job in Insurance or coaching I enjoy hiking with my dog Priyah, running, biking or relaxing with a good book.

    Fav wod: Grace Fav lift: Squat Clean

    Certifications and Degrees

    • Crossfit Level 1 Seminar August 2012
    • CrossFit Kids, August 2013
    • CPR & First Aid
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Testimonials

  • Chris Avatar

    Chris

    Community. Empowerment. Respect. Fun. When I joined Crossfit KoP, I found all of these things and mo... [more]
    Chris Avatar

    Chris

    Community. Empowerment. Respect. Fun. When I joined Crossfit KoP, I found all of these things and more. Everyone knows that working out is good for you, but to be able to do it with such a positive and fun group of people separates Crossfit KoP from traditional gyms. From the moment I stepped into the box, Aimee was intent on getting to know me and for me to know other members. Workouts are intense, but the payoff is worth it. In a year I have gone from a shaky 95 lb. deadlift to a 355 lb. one rep max; my Broad Street 10 mile run went from 1 hr. 38 min. to 1 hr. 9 min.; and I went from 8 consecutive pull-ups to 36. That’s why Crossfit is successful: it is measurable and data-driven! Whether you’re a seasoned athlete or someone who has never touched a weight before, Crossfit can be scaled to your ability and improve not only your physical condition, but also make you sharper mentally and lift you up emotionally.[less]
  • Ken Avatar

    Ken

    March 20, 2012 – the first day of Spring and my 2 year Crossfit anniversary. When I walked into the ... [more]
    Ken Avatar

    Ken

    March 20, 2012 – the first day of Spring and my 2 year Crossfit anniversary. When I walked into the box tonight, it was appropriate that the first person I saw was Donkey – after all, she was the one who introduced me to Crossfit. I’ve known her for years, and over dinner one night she told me about this new thing she was doing called Crossfit. I could see the physical changes she’d experienced right in front of me and was impressed. At the time I was 44 yrs old, and feeling stuck in my fitness routine, not getting worse but not improving either. Clearly, the globo gym wasn’t cutting it. I also had 30 lbs. or so that I wanted to lose and couldn’t. Could Crossfit be what I was looking for? After a lot of thinking about it, I finally took the plunge and drove the hour from my home in NJ to King of Prussia. I still have very clear memories of that first workout: it was a Saturday morning, Nikki Sieller was the coach, and after couple of pushups, some box jumps and a quick 200M run to warm up I felt spent. “Really, that’s just the warm-up?” I asked. “Yup!” I was told. Oh my, I thought, I’m in trouble. The WOD was a 21-15-9 of burpee pullups and 200M Farmers’ Carrys. Somehow I soldiered through the first 2 rounds (scaling massively) but just didn’t have it in me to even attempt the round of 9. I’d never worked out so hard in my life. I was completely wioed out. When I finally got home, being able to lie down on my bed was sheer ecstasy. I couldn’t believe just how good it felt just to simply lie down. Strangely, as exhausted as I was, I also felt somewhat exhilarated. A bit like surviving a near-death experience perhaps? I was sore for days afterwards, but I also felt a bit taller and stood a little straighter. Wow, I survived that, I thought, if I can do that what else can I do? So I signed up for Foundations, and then got a punch card and started coming as often as I could. At first it was infrequently, I was more out of shape than I realized and it often took me days to recover from a workout. But each class brought a little more improvement, and it began to take less and less time to recover. Another huge change that took place early on was switching my eating habits and adopting a mostly Paleo Diet. I started to see the weight drop off, I felt better, had more energy and the mid-afternoon fade I’d known for years disappeared. Plus, carrying around less weight made workouts easier. I found I was doing more and harder work in the box than I would ever think of doing at my local globo gym. There’s something about how everyone pulls for you and cheers you on that brings out the best in you. I remember struggling through my first Filthy Fifty. Being older and slower, the rest of the class had finished ahead of me but, tired as I was, I didn’t want to give up and kept going by myself there in the corner of the box. A couple of people realized I hadn’t finished yet and came over to cheer me on. If they hadn’t I don’t know if I would have made it. With their support I was able to push through to the end, they even kept the time for me after the timer on the wall was reset for the next class. That sort of camaraderie and support isn’t an isolated thing at KoP. It has helped me become a better athlete and it keeps me coming back for more. I hope I’ve been able to give as much as I’ve received. People ask me why I drive an hour to get to KoP. “You live in Jersey? Aren’t there other boxes closer to home?” they ask. There are 2 simple reasons: the coaches and the community. The quality of the coaches at KoP is unmatched; every one of them is excellent. One of my primary concerns in joining was whether I’d be safe and learn to do the movements correctly to avoid injury. I know they’ve got my back and will ensure I’m doing it right, and I appreciate every correction I get. After 2 years, I’ve never gotten hurt – that’s a result of good coaching and me listening to that good coaching. Just as important is the quality of the community at KoP: the open, friendly, supportive atmosphere made me feel right at home from the start, even though I wasn’t a “regular” and only showed up once in a while. That spirit in the gym flows down from the top and Aimee and Jason deserve credit for that. I’ve visited other boxes and often it’s not mentioned that I’m a visitor, and the regulars there, who clearly don’t know me, don’t bother to even say hello or welcome. That “silly” practice we have of calling out people who don’t know the names of the other people in class with them? It’s not silly. It’s important and we should all do it. After all, how can you cheer for someone or urge them on if you don’t know their name? So, some things have changed in the 2 years since I first walked through the door: I’m 30 lbs. lighter, but have much more muscle mass and much less body fat; my resting pulse and blood pressure are both lower; my energy level is up; the 200M run that winded me then seems like such a short distance now; weights that challenged me (or were impossible) now feel light; I’ve met a fantastic group of people and at 46 I feel better than I’ve ever felt in my life. I’ll give myself some credit for working hard, but thank you Crossfit KoP for your support in making it possible. And thanks Donkey for getting me started.[less]

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