Not all CrossFit gyms are created equal. In fact we have dozens of members that drive past other CrossFit gyms to attend ours. We have several full-time coaches that are among the most experienced in the midwest. They have chosen to make coaching a career and this can be seen in classes. We offer multiple level programs for members ranging from the stay at home mom to the competitive athlete. Our coaching and community is our focus. High level coaching + tight knit community= long term results.
Tony Koens-Owner/ Head Coach
Nick Bock- Manager Roseville location –
I was first introduced to Crossfit in 2010 after four years of collegiate boxing. As a runner and body weight athlete growing up, I have a very limited knowledge of weight lifting and the many performance benefits that it had to offer.
After experimenting with Crossfit workouts on my own for two years, I joined a “box” and found the guidance provided by the coaches and the community offered by the other athletes reminiscent of the comeraderie and direction offered by organized sports.
I moved up to Minnesota in 2014 and joined Timberwolf and was immediately impressed by the quality of the coaching staff and the welcoming nature of the members. Crossfit has been an integral part of my life – helping me develop confidence, foster lasting relationships, and develop a sense of gratitude for all of the incredible moments that life has to offer.
Rachel Tanev- Coach/Personal Trainer
I was born and raised in Seattle where I grew up with two older brothers and two younger sisters, always vying to play sports with my brothers. I played basketball, soccer, football and baseball growing up, although basketball was my favorite and I played throughout high school. My dad was an acrobat for The Greatest Show on Earth; that’s right the Ringling Brothers and Barnum and Bailey Circus! He taught us gymnastics growing up and my siblings and I quickly learned how to walk on our hands, do pistols, and somersaults. I did gymnastics at school until the 3rd grade when we moved to a suburb outside of Seattle that did not offer a gymnastics program. I took to playing basketball more, but would still do handstands and flips in our living room. After graduating high school, I went to college but was unsure of what I wanted to be when I grew up. I decided to take some time off which ended up being ten years, after which I finally realized I wanted to be a personal trainer. After becoming certified, I started working for Fitness Together, a small personal training studio, where I discovered my love of helping people reach their fitness goals. I had heard about Crossfit, but dismissed it as crazy as many people do when they first hear about it. I finally decided to overcome my fear and try it out and was completely hooked. I practiced on my own for almost five months before joining Crossfit West Seattle. I loved the community and environment Crossfit had to offer, and it helped to broaden my skills as a personal trainer. I knew I wanted to do the Crossfit Level 1 course, but I decided to put it on hold so I could finally go back to school to finish up my associates degree. My girlfriend, Crystal was placed for an internship in Shakopee and we made the move to Saint Paul in July of 2011. I continued doing Crossfit on my own again for six months before joining Timberwolf Crossfit. My dislike for working at the big box gyms finally gave me the push I needed to get my Crossfit Level 1. I love being a part of Timberwolf, and I’m excited to finally be a Crossfit Coach!
Certifications: CrossFit Level 1 instructor, NFPT certified personal trainer and CPR/AED certified.
3 favorite WODS: Annie, Sherpa, Kalsu
3 least favorite WODS: Fran, Karen, Barbara
Laura Koens -Owner/Coach
I actually began CrossFit in the fall of 2011 just a few short months after Timberwolf opened. I only mention this because Tony is my husband, the guy who actually built and opened the gym and coached all of the classes at the time. Lets just say I wasn’t against doing CrossFit, but was less than enthused to begin what I thought was a rigorous program for strong people. My excuse for not starting sooner was our young children (at the time, 1 and 2 years old), but I realized that didn’t hold up after a few weeks.
It was a slow start to a long journey that continues to help me and challenge me and push me to new levels. The feeling of putting in work to really change your body and develop strength and skills is like none other. I struggled finding a real push to work hard, outside my comfort zone, at a regular big gym. The ability to walk in to class at TWCF and have someone guide you through the entire process from warm-up to work-out to mobility and also have people working next to you through the same (sometimes suffering through the same) workout brings about my motivation. Even five years later, being in class ready to workout is a highlight in my day.
I got my L1 Certification in April of 2014 and with great instruction from Tony and help from other Coaches around me, started into the Coaching aspect of CrossFit which brings about a whole other level of motivation and satisfaction in my life. Being able to help someone work through and correct or adjust a sticking point in a workout or a certain movement and seeing their accomplishment makes every class worth so much more. Love this gym, this community and what CrossFit brings to the table for every person.
Kelly Wild – Coach
Favorite WODs: Diane, Fran, anything with a lot of squats
Least favorite WODs: Karen, Isabel, anything with rowing
Cindy German- Coach
I started doing CrossFit in 2010, faithfully attending exactly one class per week in an unheated two car garage. I actually fell into CrossFit on accident. I thought I was bartering piano lessons for “personal training,” but it turned out that personal training was CrossFit. I had never worked out in my life until that point, except for a brief stint as the star pitcher of my softball team as a nine year old. I had absolutely no upper body strength and very little coordination. Every workout left me so sore I could hardly move but I kept coming back. Before long I was showing up at the gym 5 days a week and really loved the sport. I did some local competitions for fun and then took my Level 1 certification course so I could start judging competitions.
In July of 2014 I was looking for a new gym and decided to check out Timberwolf. I dropped in during a free class and immediately fell in love with the community. I canceled my appointments at other gyms and signed up immediately. I convinced my husband Nick to join me a couple months later after coming home so happy after every workout.
I started coaching later on that year under the mentorship of other coaches and went on to get my USAW Sports Performance Coach and CrossFit Gymnastics certifications. There’s always more to learn about this sport, which is part of what keeps me coming back.
As a coach, I love helping athletes conquer their fears and discover their own strength. Many of us walk into the gym having never touched a barbell before, and I remember that intimidation well. Seeing someone’s eyes light up the first time they do a pull-up or handstand is incredibly rewarding. CrossFit has made me stronger both physically and mentally and I want to help others uncover that strength.
Noah Namowicz- Coach/Coffee expert
Shane Kline – Coach
Not a week goes by that I’m not asked if I grew up wrestling and the follow-up is that I must have been a gymnast. Nope. Truth is I grew up in Cleveland, Ohio playing golf, basketball and baseball in high school. After college I moved to Columbus and started CrossFit in 2011. I’ve been going 5 times a week ever since. I moved to Minnesota in spring of 2014 and started working out at Timberwolf from day one.
The thing I enjoy most about CrossFit is being pushed by your peers. I love working out with people better, stronger and faster than I am. The fun is challenging yourself to give it everything you have and that’s when you see the results. I’m not aiming to compete in the sport, but it has certainly made me stronger. There’s nothing funnier to me than playing a pickup game with your friends and while they complain about how tired they are and bust out the ice packs…you’re heading off to the gym to get a real workout.
If you see me in the gym come say hi and introduce yourself. I love meeting new people.
Laura Willson – Coach
I grew up playing all competitive sports imaginable, eventually settling on competitive running as my niche. Over time I sustained too many injuries to continue running and quit altogether, relying almost solely on yoga to keep me healthy and active. In 2014 I received my RYT 200 Yoga Teacher Training and started teaching at various studios in the Twin Cities. An active lifestyle has always been important to me, so I was continuously trying new and different ways of sweating. CrossFit had piqued my interest for some time and when I stepped into my first class ever, I knew exactly what I was getting myself into (however, that didn’t make the workout any less devastating). After considering never doing CrossFit again, I dove headfirst into the sport and became absolutely addicted to it. I loved the challenge, the varying WODs, and how it completely changed the way I looked at exercise. The best part of CrossFit was seeing constant change and improvement in my own body and fitness. There is something so satisfying in nailing something – a clean, a pullup, a handstand pushup – when you couldn’t even imagine being able to do it just months ago.
I wanted to learn as much as I could about technical and functional movement; in November 2015 I received my CrossFit Level 1 training and began coaching. I found a love and passion for the CrossFit and yoga community and wake up every day excited to teach! My goal is simple: show everyone they are capable of more than they could ever imagine.
Tom Farrington -CrossFit Kids Coach
I was an active kid who experimented with all sorts of different physical activities including recreational swimming, golf, tennis, watersports, and soccer as well as competitive baseball, track, football and basketball. I feel lucky to have had a well-rounded background in that regard. My older brother was (and is) an intense, hard worker who set a high standard for effort and grit at a young age. I felt I had to keep up. I started weightlifting and conditioning work in middle school and began learning Olympic lifting in 10th grade. I was active in football, track and basketball in high school, and was a scholarship athlete in football in college. I had some workouts with professional teams and had a brief stint in arena football before enrolling in graduate school. I began a haphazard, reactive routine of exercise and fitness while in graduate school that was mostly characterized by ramping up activity and changing diet in response to sluggishness and weight gain as opposed to having sustainable, proactive activity and nutrition habits. I started CrossFit in 2011 and found it to be the sustainable regimen of activity that I was looking for – not to mention an amazing community! I currently work as a psychologist and I enjoy coaching the CrossFit Kids classes. It truly rewarding to watch the kiddos progress in their coordination, mobility, endurance, balance, form, and strength. Most of all, it is a really fun class with a great group of kids. The biggest emphasis of the class is on enjoying being physically active and learning what their minds and bodies can be capable of when they are willing to playfully apply themselves.