1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10/8 Cal Row
5 Push-ups
STATION 2
2 SETS
1:30 on / :30 off
Plank Hold
STATION 3
AMRAP
10/8 Cal Row
5 Up-Downs
STATION 4
2 SETS
1:30 on / :30 off
Plank Hold
Heather YoungCoach
Having grown up in Colorado, Heather has a lifelong passion for physical fitness and considers herself fortunate to have found a high intensity, constantly varied path to fitness when she was introduced to CrossFit in 2012. Upon meeting Heather, her love for CrossFit and helping others becomes abundantly clear. Heather has taken the podium in local individual and group CrossFit competitions, but mostly loves sharing the sport with others. Heather passion and encouragement as a coach and competitor is contagious! When not in the gym, Heather enjoys all things active with family and friends. In addition to being a wife and mother of two active boys, Heather also supports many non-profit organizations and is very active in the community.
Spencer KempCoach
While serving in the US Air Force, Spence discovered a passion for all things fitness. After separating from the military, he worked as a personal trainer for several years. While working at a conventional gym, he was intrigued by a video circulating the internet of the Hero WOD called “The Seven.” Having never done CrossFit before, and not having a coach to advise heavily scaling the workout, it took him 1 hour and 17 minutes to complete. Freshly determined to improve, Spence began studying the sport of CrossFit. Within a few months he knew that he his passion for fitness had evolved into a passion for constantly varied functional movements done at a high intensity. Specifically, Fran, Squats, Muscle Ups, and Snatches. His PR “The Seven” time is now 27:15.
Jeremy StrawnOwner/Head Coach
Jeremy has been immersed in the CrossFit lifestyle since 2011, which he started in his home state of Ohio. He has been coaching since 2012 and is a Certified CrossFit Trainer CF-L3. Jeremy believes self improvement starts with proper nutrition and fitness, which supports healthy brain function and self-reliance. Currently, Jeremy is studying for his CrossFit Level 3 Certification and believes the CrossFit methodology and community is a catalyst for human development and social change. Obsessed with proper human movement and mechanics, Jeremy will be the first to admit “geeking” out to anything human development related. As a collegiate golfer, Jeremy will often compare a beautiful lift to Ben Hogan’s golf swing… so sweet. When coming to class expect to receive a warm smile and energetic spirit.
Certified CrossFit Trainer CF-L3
CrossFit Kids Certification
CrossFit Masters Certification
CrossFit Gymnastics Certification
CrossFit Endurance Certification
Certified MovNat Trainer
Daniel BlackCoach
Daniel spent much of his life living overseas, serving in a humanitarian aid organization with his family. He has visited 38 countries. He greatly fell in love with people and the maximizing of individuals. During his childhood and teenage years, Daniel was heavily invested into playing soccer at a competitive level that included the Junior Colorado Rapids Soccer Academy. He was largely an aerobic athlete due to playing soccer until he found CrossFit in 2017. Now, you can expect great enthusiasm from him when a workout contains thrusters, wallballs, pullups, or even a heavy back squat.
Daniel is currently studying Kinesiology at Taylor University and aims to obtain his Doctor of Physical Therapy at the University of Colorado in the near future. With his goal to better the lives of his community, be ready for some positive energy, a joke, and a fun-loving attitude. As a CrossFit coach, Daniel’s priority is to ensure that every person is championed and leaves the gym at the end of the day believing more in themselves physically, mentally, and overall holistically.
If you are ever bored, feel free to ask Daniel about metabolic pathways and the production of ATP through chemiosmotic phosphorylation.
Matt HorsmanCoach
Matt became involved in sports when he was younger and soon realized he wanted to continue learning how to better the body to reach its max potential. He continued his education at Indiana State University graduating with his degree in Exercise Science. While attending Indiana State University he was eager to start helping people better understand their bodies as well, so he started coaching a nearby high schools track and field team for his 4 years as a student. In addition to coaching he got a job at a nearby gym and jump started his personal training career. After gaining experience in the fitness industry, he decided it was time for a change and moved to Colorado. While in Colorado he found CrossFit and was very impressed with their mythology. CrossFit is a great way to help all individuals in all different ways with its constantly varied high-intensity functional movements. He is very excited to see where CrossFit will take him in the future!
Coach
Born and Raised in Arvada, Colorado Amy grew up with a holistic lifestyle and continues to raise her 4 daughters as a single mom, the same way. With a background of being a High School lettering athlete in Volleyball and Track, she naturally has a teamwork mentality and has a competitive edge.
Overcoming mild depression/anxiety and an eating disorder Amy found a passion for Nutrition, Nutrient timing, and of course Fitness.
She dabbled competitively in BodyBuilding earning her PRO card in the WBFF, obtained her Crossfit Level 1 in 2017, and has competed for fun in 18+ different team Crossfit competitions across the country. Having worked with Brute Force Training for 2+ years she is Level 2 ULOO certified and has a large passion for teaching, training, and programming with Unstable Loads and Odd Objects.
Her passion for an overall Healthy, Holistic, and Happy Lifestyle means you will see her always asking questions when she’s working out in class to learn more, and always prepared to answer or find the answer to your questions when coaching a class.
Coach
Val grew up in Erie, PA where she started competitively swimming at age 10. She continued to swim through college where she also competed in water polo. Post college she continued her love affair with swimming and joined local masters swim teams wherever she lived. After moving to Denver, CO in 2010, and spending a few years on a masters swim team, Val was not having the results and fulfillment she wanted. She started weight training at a local personal training gym where another member mentioned CrossFit. She did some research, watched some videos and knew she had to try it out. After taking her first class in the spring of 2012 she never looked back. Her love for CrossFit and wanting to help others fed her desire to obtain her Level 1. As a coach Val loves being able to help others get outside of their comfort zone and do things they never thought possible.
Outside of the gym you can find Val spending time with her family and friends enjoying the outdoors hiking, skiing, running her dog, or enjoying local craft breweries.
Val Van AlsburgVal grew up in a small town in Florida where she played high school soccer and participated in multiple water sports. Val found and fell in love with the CrossFit methodology in 2012. After leaving her job as a lawyer, Val decided to pursue her passion further and obtained her CrossFit Level 1 Certification in 2017. She loves competing as a Masters athlete, cheering on others, planning RCCF community events and designing social media promotions. Her goal is to make sure all athletes in the gym feel welcomed, enjoy themselves, and have fun no matter their age or fitness level. In addition to being a mother, wife and friend to many, Val enjoys a love of tennis, skiing, golf and travel.
Stacey Balzer CochranCoach
Stacey has an athletic history participating in a variety of sports her entire life. She discovered weightlifting in high school and competed in powerlifting, a few years later she dabbled in bodybuilding. When her children were young she took up running and triathlons.
When she found CrossFit and experienced its variety of functional movements – including weightlifting – she was hooked and her love for the sport only continues to grow. Obtaining her CrossFit Level 1 Certification in 2013 played a key role in not only making her a better athlete but it also gave her the opportunity to share her love for the sport and knowledge with others.
Stacey is a Masters athlete who loves competing in both team and individual events. She has made it to the Masters Qualifier events four times finishing as high as 26th in the world.
CrossFit Level 2 Trainer
CrossFit Level 1 Certification
CrossFit Movement and Mobility Certification
Michael PfeifferCoach
After playing multiple sports growing up and being part of a college football team, it was difficult to stay motivated to workout without a competitive team atmosphere. In early 2007, his younger brother challenged him to his first CrossFit WOD and they have been competing ever since. After that first workout, he instantly realized he was really out of shape and had discovered his new path of fitness. He began doing workouts in his garage with his brother and wife, collecting CrossFit equipment along the way. He had a solid base of lifting experience from years of playing football. In order to learn the movements better to help himself and others, he decided to get Level 1 certified in early 2009 and eventually other family members and friends were joining them for workouts as well.
CrossFit Level 1 Certification
CrossFit Football Seminar
CrossFit Kettlebell Trainer
USAW Level 1 Sports Performance
Stefanie MoschettoMember Administrator
With a background in various sports in HS, and then triathlons as an adult, Stefanie came to CrossFit in 2012 looking for community and variety. She spent 3yrs working at CrossFit HQ as their IT Project Manager, and ran onsite scoring at Regionals events around the world as well as at multiple CrossFit Games. Stefanie manages all gym memberships and administrative needs, so if you have any problems, questions, or requests please reach out to her at either stefanie@ralstoncreekcf.com or info@ralsoncreekcf.com
Amanda PfeifferCoach
Amanda started CrossFitting in early 2007 with her husband and brother-in-law in their garage in Illinois. There were very few CrossFit gyms when they started and none close enough to them. They would travel around to CrossFit gyms and very much appreciated the camaraderie and community that was CrossFit. They moved to Oklahoma in January of 2012 and she was able to begin working out at an affiliate and finally be part of a CrossFit community. She appreciates having a coach dedicated to making her a better athlete and working out with a group of people that push her every day.
Kyle MoschettoCoach
Kyle grew up in the deserts of Arizona and played Tennis in high school before joining the Marines in 2001. He was introduced to CrossFit in 2006 as part of combat fitness training and began a deep love of Back Squats and Burpees. He then went on to help establish, run, or coach at five military non-profit CrossFit affiliates including the original CrossFit military affiliate, CrossFit Cherry Point. Kyle started an affiliate in 2012, CrossFit Burn, in New Bern, NC that is still running. After almost 12 years in the Marines, he got out of the service and worked for CrossFit HQ in Santa Cruz, CA. He now lives in Arvada with his amazing wife and works for a local tech company.
Kyle is a super-geek who loves developing training programs for athletes, creating complex spreadsheets to maximize calories on the rower, and helping everyday people change their lives through fitness. He has more energy than a caffeinated toddler, more CrossFit shoes than any man should have, and will happily trade you his cookie for your macro-balanced meal and protein shake.
Ben YatesCoach
Nebraska native and graduate of the University of Nebraska at Omaha (UNO), Ben received his bachelor’s degree in exercise science in 2013. Growing up within a military family, Ben was born in Omaha, but spent time living in Germany and North Dakota for the early part of his life before moving back to live in Bellevue, Nebraska in 1999.
Ben’s passion for fitness has been an integral part of his life for over ten years. In school, he played various sports including baseball, soccer, and rugby; and took interest in full marathon distance running and powerlifting. He competed nationally for powerlifting at the high school level. In college, through work at Offutt Air Force Base in Bellevue, Ben began teaching swim lessons for children and coaching adults in swim conditioning. He had the opportunity to coach para-rescuers and prospective Navy Seals to reach their swimming and endurance goals. He commonly worked with military personnel, helping them to achieve their fitness testing targets.
After taking interest in CrossFit in 2011, Ben became a Programming Committee member for Offutt Air Force Base’s CrossFit affiliation in Bellevue for two years. His drive to help others achieve wellness and fitness fueled his programming experience; programming is something he loves to do! In early 2013, Ben was able to gain even more insight into the CrossFit world with his university internship at CrossFit Omaha. There he had the opportunity to see CrossFit through a new lens and seek programming input through the eyes of high performing athletes.
In addition to CrossFit, Ben has experience in one-on-one personalized training and corporate wellness. He worked as a corporate wellness trainer for Fit In The City Inc. in Omaha, and did personal training at the university health and wellness center. In January 2014, Ben planted new roots in Broomfield, Colorado to begin a lifelong career. His journey has lead him to RCCF, where he is proud to share his passions and knowledge.
