Tony Koens-Owner/ Head Coach
Daniel Hartmann – Manager Roseville location/ CrossFit and Olympic Lifting coach
I guess you could say my Crossfit story is pretty typical. I played sports in high school and college. I was athletic in the sense that I played sports, but soon after getting my first “real job” I quickly found myself overweight and heading towards obesity due to my newly sedentary life. I tried all the typical avenues for weight loss. (Running, dieting etc.) In fact, I ran so much that I quickly developed a running injury that kept me from being able to run. Depressed and frustrated I decided to go in another direction and start rock climbing at the local climbing wall. There was pretty much a direct path from climbing to Crossfit at the time due to several famous climbers being involved in CF also.
At this point in time there were only Crossfit affiliates in California so my wife and I did workouts on our own in a globo-style gym. I’m talking about “Fight gone bad” with water and potty breaks and DNF’d “Fran” because we can’t do 45 strict pull-ups.
It was clear to us if we were going to get serious about CF one of us would need to get certified as an L-1. So in April 2008 I took my level 1 certification in San Diego. And the rest is history.
I credit Crossfit for my turn around. When I started CF I was “athletic” but I had never really lifted weights in my life. I had no idea I was strong or even really what strong meant. I had no clue about fitness other than the sprints we ran for lacrosse. I had no understanding of a proper, well balanced diet. Through Crossfit I figured all these things out. Crossfit empowered me to go from weak and overweight to strong and healthy. CF gave me tools to take control of my health and fitness. While doing CF I went from 285 lbs to 205 lb. I went from having no 1RM for any lift to having a 500lb backsquat. As a coach I live to show others the empowering feelings that come from feeling strong and fit.
Certs: CF L-1, USAW Club Coach
3 Fav WODS: Karen, Grace, Isabel
3 least Fav WODS: bear complex, Annie, Cindy
Bench Marks: 500lb Backsquat, 455 Front Squat, 335 CnJ, 275 Snatch, 325 OHS, 220 Strict press, 585 Deadlift, 1:31 Isabel, 1:36 Grace, 4:54 Karen
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
Benchmarks: Cindy 18 rds, Annie 7:20, Fran 6:09, Grace 4:22, Kelly 25:52, Daniel 20:53, GI Jane 13:56, Angie 20:48, CFT 530, FGB 303, Elizabeth 13:03, Randy 5:42, Back squat 200, Deadlift 255, Overhead squat 135, Clean and jerk 140
Kyle Spears – Coach
I grew up in Eagan MN. I have always been a very active individual, and I love competing. I played several sport in rec leagues throughout high school, and Ran Cross Country for my school my senior year. I wasn’t the fastest but I always thought “I may not be the fastest but I bet I could do more pull ups than these kids, or I could lift more weight.” I joined the Marine Corps after High School, and found CrossFit while I was in. I instantly fell in love and knew right away that I wanted to pursue this as a career. I got out of the Marine Corps, and I am going to school at St Thomas University. I decided that learning as much about the body as I could would help my coaching. I decided to go to school for Exercise Science. I am hoping to learn everything I can coaching with Tony and the rest of the Timberwolf crew, and hopefully I will be able to become a better Athlete in the process.
First off I am Canadian… so naturally awesome. I grew up in Prince Edward Island, a small place on the east coast of Canada. While in veterinary school, the first CrossFit box opened up just up the street from my parent’s house. I had always been into sports and staying active when I was younger, playing soccer and boxing competitively, and always thought I was “in shape” until I went to my first CrossFit class….. It was 8 rounds of Cindy and I remember someone having to push me up on the pull up bar to get a pull-up, my push ups were from the knees and my squats were slow. I couldn’t move my arms from the bent position the next day, but I was hooked. I slowly started to develop more strength and already had a decent metabolic capacity from my other sports. In 2009 I went to New Brunswick and placed 3rd in the regionals qualifiers, which was enough for me to go to California. Due to the love and support from my family (both blood and CrossFit families) I was able to go without stress and compete. Since then I have moved around with work/school and have had the pleasure of working out at a couple CrossFit boxes. I really enjoy watching people from the beginning and seeing how quickly they grow when they put in the work. I am currently in a radiology residency at the UofM and when I am not studying or at work I am at the gym, either working out or hanging out with my second family.
3 favorite WODS: Grace, Isabelle, Karen
3 least favorite WODS: Fran, Kelly, Murph
What is something most don’t know about you? I used to be a boxer, will forever be 20-1 and have two gold and one silver national medals.
Noah Namowicz- Coach/Coffee expert