Are you ready to meet the best coaches in the Valley?! Gear up…the experience in this list is about to blow you away!!
Shanna Allen
Shanna is the “OG” of CrossFit Harrisonburg. She was one of the very first members when the gym opened in 2011 and has been a coach (Level 2 CrossFit) for as long as I’ve known her. Even when I first got into CrossFit, I always looked forward to taking Shanna’s class. Her knowledge made me a better athlete and her friendly and funny personality made working out fun. She coaches bootcamp for me now, and she’s an evening staple for our group. After almost 12 years of CrossFit and Bootcamp, she is still finding ways to improve herself and motivate others. She truly is someone I look up to and admire. -Steph
Lucy Dunaway
Apart from the first three years of her life when she lived in Tanzania, Lucy Dunaway has been a lifelong resident of the Shenandoah Valley. She has had a long-time interest in fitness and physical activities. She participated in organized school and league soccer throughout middle school and high school years. She played at Eastern Mennonite University for one season and continues to play on several local adult league teams. Lucy passes on her passion for soccer as a coach of the Broadway High School girls squad.
In 2014, Lucy completed the World Instructor Training Schools (WITS) program at Blue Ridge Community College.
In addition to coaching StrongFigure Bootcamp, Lucy is also a certified Les Mills BodyPump instructor.
The Shenandoah Valley provides the perfect location for Lucy to indulge her interest in outdoor activities including mountain biking, kayaking, skiing, and running. For relaxation, she plays guitar, listens to podcasts, and watches YouTube. To help feel young she enjoys joking around with her nephew and niece.
Lucy has been helping me and coaching for me since 2016. She’s someone I’ve always been able to rely on. If you ever need anything in the gym, find Lucy. Lucy helps run the show – and all with the biggest smile on her face. She makes my job easy and we all love her passion for fitness and for our gym and its members! -Steph
Jake Dye
“I’ve been around CrossFit for a little over a decade. Once I really got hooked in high school, I hated having to cancel my gym membership in the Spring for lacrosse season, so once I graduated high school, I switched to doing CrossFit “full-time.” I joined CFH in January of 2019 during my sophomore year of undergrad at JMU and began coaching the following summer. Balancing a demanding course load, a few part time jobs, and a handful of volunteer positions meant my time in the gym became the best part of my day! I love that CrossFit gives everyone an opportunity to push themselves according to their own fitness levels. As a healthcare professional, I think CrossFit provides an excellent foundation of nutrition and exercise for any and all who are willing to step out of their comfort zone. Healthier people are stronger people, and stronger people help make the world a better place.
“My true passion is in the ‘sport’ aspect of CrossFit. I’m obnoxiously competitive (ask Steph how many holes I’ve put in the wall from diving to save a rally in Spikeball). The first time I competed in an in-person CrossFit competition was the most fun I’ve ever had doing anything athletic. As a kid, I think I watched every second of CrossFit Games content on the internet. One of these days, I’d love to compete on a team at the semi-finals level or even at the Games! The open/quarterfinals season is my favorite time of year, partially because it is my chance to see how my fitness has improved year to year, and also because it is the time of year where I can share my competition knowledge and experience with other athletes in the gym to help them improve their scores.
“Fun fact time…
Favorite cheat meal: handmade pan pizza from Domino’s
Fav movement: Power cleans and muscle ups
Favorite workout: Grace, but no way am I doing that more than once every year or two!
Least favorite workout: CrossFit Open 16.5…my first ever open, and the closest I think I’ve ever been to legitimate Rhabdo…
Favorite hobby *other* than CrossFit: Volunteering at Harrisonburg Rescue Squad”
Don’t let Jake’s mention of “rhabdo” scare you. Jake pushes harder than 99% of anyone else I’ve ever seen. His competitiveness is motivating, inspiring, and sometimes expensive….cough cough…holes in the wall. LOL. But listen – as fierce as Jake is in the CrossFit arena, he’s as equally kind, compassionate, and just down right genuine. When Jake coaches, you can feel just how much he wants our athletes to learn and become successful. He’s confident in his knowledge of the sport and yet continues to grow. My favorite Jake moments (and gosh, there are many), are two: 1) whenever he has been my judge in the CrossFit Open – he is super motivating, helpful, honest, and you can’t help but do your very best when he’s around. He WANTS you to win. And 2) the time my son cut his finger (pretty badly) and Jake rushed in to the gym to make sure he was ok and tell me how to take care of the injury. He even checked in on him a couple days later. Our “Dr. Dye” is truly one of the most compassionate, friendly, and fiercely competitive athletes/coaches you’ll ever meet. -Steph
Dave Gillette
“Being athletic has always been a hobby of mine. Growing up I was into baseball, wrestling, riding bikes and anything that involved being outdoors. As an adult, my fitness has evolved into a passion and now I do it because it keeps me healthy, focused, and feeling good. I believe fitness is the fountain of youth! I am currently a Level 2 Crossfit Coach in addition to having 14 years experience as an Ace Certified Personal Trainer. Although I don’t consider myself a runner, I have completed many 5K and 10k races, trained at marathon distance and completed a 50k Ultra. CrossFit allows me to participate in a variety of competitive events such as GoRuck, Ragnar Trail, Spartan, Tough Mudder, Civilian Military Combine, Bonefrog Navy Seal Challenge and various Crossfit competitions.
I like to take a fun approach to life and not take things too seriously – as there are enough stressors in life and sometimes you need to just let go. Crossfit allows me to do that with the people I love to do it with.
Other things you may not know about me: some of my favorite foods are tacos and steak (not at the same time) my favorite movement is the Thruster, (ugh) I like a good whiskey by the fire on a cool night, (yummy!) I love to laugh with friends, go to the beach, go on hikes, mountain bike, watch ‘Fails’ on YouTube – stupid human tricks and all dogs. (Sorry kitties).
To sum it up though – work out hard, eat healthy most of the time, have fun, laugh with friends, and don’t give too much of a shit about the little things. Life is too short.
See ya at the box,
Dave”
Dave has been a part of CFH for as long as I can remember. He’s a leader of the morning crew, and he’s always down for a killer workout. I’ve seen him run 20 miles and and I’ve seen him do 12 inch deficit handstand push-ups. He’s a machine, and he’s always having fun. If you get the change to throw down with him, you’re guaranteed to have a good time. -Steph
Matt Mitcheroney
Matt holds a Bachelor of Science in Physical Education from Bridgewater State University, MA, a Masters of Health Science from Saint Francis University, PA and a Masters of Exercise Science from Liberty University, VA.
Matt’s Certifications:
- SCCC, Strength and Conditioning Coach Certification
- CSCS, Certified Strength and Conditioning Specialist
- PN, Precision Nutrition
- FMS, Functional Movement Screen
- USAWL, Team USA Sports Performance Coach Level One
- CSCA, Certified Speed and Agility Coach
- RPR, Reflexive Performance Coach
- EXOS, .10 Second Difference
- ALTIS, Foundation Course
PENDING:
USAW, Lvl-2 Weightlifting
NSCA, Essentials of Sport Science
Coaching Experience:
- Saint Francis University, Graduate Assistant
- American University, Assistant Coach
- Franklin Pierce University, Head Coach
- United States Military Academy, Assistant Coach
- James Madison University, Associate Coach July 2022- Present
“Since I’ve started coaching, I have worked hard to become a better professional, leader, and motivator of all athletes while also continuing to explore new training methods to enhance the training modalities in order to create a better training experience. As someone who loves coaching and strength training, I would seize the opportunity to help you reach your full potential. When working with me, I will bring my knowledge of assessment, strength training, nutrition, conditioning, and stress management to maximize your ability to achieve your goals.”
Matt doesn’t just “talk the talk,” but he “walks the walk.” I’ve never met someone who knows SO much about training modalities and I’ve rarely seen someone who works as hard as he does to get better every single day. It’s impressive and inspiring, and it motivates all of us to become better athletes. -Steph
Matt offers Hybrid Personal Training Programs (online/in-person) for those who want to become better lifters, stronger athletes, or just overall fitter human beings. To see more about what Matt can do for you, check out his page here.
Karen Myers
“If you ask me to name some things I love, yoga is bound to be part of my answer. One of the many things I love about yoga is that it is welcoming to anyone and has great benefits for everyone. When I started taking classes over 20 years ago, I quickly saw the many benefits both physically and emotionally.”
Karen is is a certified yoga instructor and certified Les Mills BodyBalance instructor. She believes yoga practice has allowed her to live her life more fully and we hope you will as well!
Yoga is on our weekly schedule: Thursday at 9AM (power yoga) and Sundays at 10:30 AM (restorative yoga).
Punch Pass for Yoga (non-members)
I used to teach with and take Karen’s yoga class back in the day and it was the only time in my life I was flexible!! She is totally the real deal so don’t miss out on the opportunity to get your body in even better shape than it already is! Mobility will do wonders for your lifts!!! – Steph
Michael O’Fallon
Michael holds a CF OL1 certificate and is also certied in group fitness through the American Council on Exercise (ACE). “I have had the fortunate opportunity to coach StrongFigure Bootcamp for approximately a year now, and just began coaching Crossfit courses. I enjoy learning and challenging myself. I am a huge Dallas Cowboys fan and will eat steak every meal, if that were possible.”
Michael has been a coach for me since 2020. He’s always there when we need him, and he’s super eager to learn anything – from how to make wall balls more efficient to how to be the best coach that he can be. My favorite thing about Michael is that he’s laid back, fun to be around, yet not afraid to push you in a workout or challenge you to be better. He’s one of the biggest advocates for our gym and our programs and I couldn’t be more thankful that he’s on our team. -Steph
Jackson Roper
Jackson Roper started as a high school athlete playing football and wrestling. Jackson is a certified athletic trainer and strength and conditioning coach for James Madison University. When he is not at work or training, he loves to travel, hike, and go fishing. Jackson lives in Harrisonburg with his wife Lauren and dog Gracie. If you haven’t met Jackson yet, you’ll likely see him early mornings and weekends around the gym.
I first met Jackson when I was coaching soccer at Fort Defiance High School and Jackson was hired to be the athletic trainer. Instantly, I could tell this guy knew his stuff and would be a perfect fit at CrossFit Harrisonburg. I was lucky enough to recruit him to join us and he has been one of our best and most loved coaches ever since! We are blessed to have him! — Erik
Warren Stimpson
Warren Stimpson joined CrossFit Harrisonburg in September 2018. Since that time he has competed in every CrossFit Open and was the team captain of the Dumpster Katz in 2022. During the 2021 Open he finished with a world wide rank of 346th in his division. In the 2022 Open he was ranked 246th. He also competed in the Rogue World Bar Hang Competition and finished 18th overall. He finished 32nd in the 2021 Wodapalooza Qualifier and 23rd in the 2022 Wodapalooza Qualifier. On June 1, 2022, Warren retired from the United States military after 27 years of service. At this point he shifted his focus to CrossFit. In August of 2022, he earned his CrossFit L1 and is now the Monday morning coach.
Warren is like the GOAT of the gym. You see him working out with the class at 6:30am, coming back for more training at 6:30pm, and running every Spartan Race he can find on the weekends. He’s one of the most dedicated athletes I’ve ever met, and I’ve never seen him in a bad mood. Everyone loves Warren, and Warren loves everybody. He’s truly a blessing. -Steph
Caitlin Tice
Caitlin is the most passionate person I’ve ever met about women’s pre- and postpartum health and fitness. She’s also one of the smartest, hardest working women in this whole Harrisonburg/Shenandoah Valley who is dedicated to making sure that every woman has the right care that she needs while she is trying to conceive /pregnant/ postpartum. She’s also the driving force behind our Bootcamp At Home Program – she and her husband have been making YouTube videos since 2020 for our At-Home exercisers who need the comfort of fitness inside their homes. She loves cardio, running, playing volleyball, camping, and exploring the great outdoors with her family. If you’re looking for an all-around motivating friend, a running buddy, a perinatal fitness care routine, or just a mom who knows how to take care and strengthen up a postpartum body, she’s your go-to!
Stephanie Walker
Helping others turn fitness and food into a lifestyle – and breaking away from the chore/discipline mentality of it all – is my passion. I got into fitness after college when I had gained a lot of weight and then wanted to figure out how to lose it. I fell in love with the journey and reading about food and health. I started getting fitness certified and spent the next 20 years throwing myself head first into every aspect of learning all that I could about turning my health around – which lead me into helping others do the same.
I’ve been a CrossFit coach and group fitness coach since 2009, and a personal trainer since 2013. I hold certifications from USAW, CrossFit, LesMills, TRX, AFAA, and I’ve also coached almost every fitness class you can imagine: Spin, Aqua Aerobics, BodyCombat, BodyPump, BodyFlow, Interval Fitness, Kettlebell Fitness, TRX, and of course my favorite – CrossFit and Bootcamp! In fact, it was opening a Bootcamp studio (inside CrossFit Harrisonburg where I was also coaching CrossFit) that allowed my husband (a soccer and scholastic bowl coach) and I to take over ownership of CrossFit Harrisonburg. Owning a gym was a dream of mine ever since I started pursuing fitness and in 2020 we were able to turn that dream into a reality!
If I could tell any new person reading this one thing, it’s “Please come in and see us. I want so badly to help you turn fitness into a lifestyle. CrossFit and Bootcamp aren’t scary – they’re so much fun. We are a community of people who laugh together, work hard together, and get results together. And no, you don’t have to be good at fitness, able to do a pull-up or need to lift the heaviest barbell – ever. We just want you to come in and work hard enough to make yourself a little bit better, a little bit stronger, a little bit fitter than you were yesterday.”