Our Coaches Lead Fun and Effective CrossFit Workouts
Josh Rud, Coach & CrossFit Prior Lake Owner
I walked into my first CrossFit class in 2014 thinking I was in pretty good shape since I had already been a personal trainer for 7 years. However CrosssFit took my fitness to a level I truly didn’t know I could achieve. Before CrossFit I did mostly upper body lifting with almost no cardio. 5 years later I was down 22 pounds, my strength had increased substantially, and I could finally run a mile in under 7 minutes. CrossFit completely overhauled the way I work out, and the way I trained my clients. After starting CrossFit I was getting so much more out of my workouts and the best part is I was enjoying my workouts more than I had in the past! Of course I can not talk about CrossFit without mentioning the community. The most valuable thing to me about CrossFit Prior Lake by far is the people and the life long friendships I have made. Hitting a CrossFit workout is usually the best part of my day; and I’m sure most of the members at CrossFit Prior Lake would tell you the same thing. Now as the owner of CrossFit Prior Lake I could not be more excited about where this gym will take me and everyone in our community! Certifications: AFPA Personal Trainer Certification
Alyssa Diioia, Coach
My journey with crossfit started with my husband requesting that I try it out with him. I knew the word “crossfit” but I had no idea what it actually entailed. I did think it would be a bunch of “bro’s” who threw weights and had giant muscles…
What I did not anticipate was how crossfit would be the place I go when I’m happy, stressed, anxious or any possible mood, and I would always leave feeling even better… I didn’t expect to meet some of the best people, who are genuinely care about my kids and family! I never guessed in a million years that I would appreciate what my body can do, and not just be concerned how it looks! My first goal with CrossFit was to get one pull up (in my LIFE) and I will never forget the day I got it! Since then I’ve developed a new curiosity and the confidence to answer to “Can I do better”? I jumped into getting my L1 and start coaching because I love Crossfit Prior Lake, I love our community and the people that make it so amazing. I want to help other do better in the gym and watch them carry that confidence into every aspect of their lives! I’m incredibly passionate about being part of this journey with everyone who walks through our doors! Certification: CrossFit L1 Trainer.
Julie Maines, Coach
CrossFit changed my perception of fitness and perception of myself. I’m passionate about helping people find similar results. I remember coming in early for my introductory CrossFit class while the previous class was just finishing up. I was blown away by what I saw. Here was a group of people of all different ages, shapes, sizes, and fitness levels working out together, encouraging each other, and pushing themselves like I’ve never seen before! It was love at first sight. I joined CrossFit in the fall of 2012. That CrossFit class challenged me in a way that I’ve never been challenged before. I couldn’t wait for my next class to learn new movements so I could work on them and get better. The rest is history. I found my home at CrossFit Prior Lake. I am thrilled to be a part of such an amazing group of people. While working hard on all the different aspects of CrossFit and growing as a CrossFit athlete myself, I find joy in working with others and helping them achieve their goals. Certifications: CrossFit L1 Trainer; CPR, AED, & First Aid Certified.
Nicholas Gillen, Coach
CrossFit has changed my life. My health and overall lifestyle were headed nowhere fast when I was introduced to this community and style of fitness in 2014. My fitness wasn’t terrible as I was a successful Marathon runner having completed nearly 10 Marathons at that time. However, it wasn’t until I was introduced to CrossFit that I realized what I was missing in my life. When attending my first class in March of 2014 I thought this doesn’t look that bad. Meanwhile 8 minutes later I was on the ground wondering where has this been in my life. I had always had a goal of completing an Iron Man and after six months of CrossFit, a fellow athlete convinced me to sign up for Madison Ironman in 2015. I came in every day thanks to the encouragement and support of the community. Twelve months later I heard the words – “You are an Iron Man!” I have the CrossFit community to thank for that and I have not looked back. I have loved seeing friends and family join the CrossFit community and watching those around me improve overall lifestyles and achieve new levels of fitness! We are all athletes achieving new successes every day. Now in the last year, I have found a passion in playing a more significant role in seeing others learn and develop their skills in CrossFit and I am very excited to work more closely with individuals and classes as it will only help me develop as an athlete and coach. Certifications: CrossFit L1 Trainer, CPR, AED, & First Aid Certified
Amy Ebel, Coach and CrossFit Youth Manager
I have always been an active person and valued wellness. After having two amazing children and caring for a dying parent, I became more aware of my wellness journey and how easy it had become to veer off that path. Starting CrossFit in 2011, I became a workout enthusiast and craved challenges to push my body and mind to their limits. I had no idea what CrossFit was when I started. I was resistant to start but had a very persistent husband who was already hooked. I finally gave it a shot and realized I had discovered a true passion. He inspired me. CrossFit inspired me. I dove in head first and surprised myself with the things I was doing in both CrossFit and weightlifting competitions. It was a whole new level of working out, challenging the mind and body to break through barriers. I can honestly say that I haven’t been the same since I started. My athleticism, diet, body, and overall fitness level have completely changed. I love that it has become a family affair. I can now do things that once seemed “impossible.” I want to help others achieve their “impossible.” I want to help promote and prolong a person’s health in any way I can. CrossFit has become my lifestyle and community. The community is such an important piece of CrossFit. The people you meet inspire you and change your life. Along with my practical experience, I have a Masters degree in Education from the University of Minnesota. I have been a CrossFit Level 1 Coach since July 2012 and received my CrossFit Kids Certification in 2013. I received my Wellness Coaching certification in 2013 through the Mayo Clinic. My background as an educator and helping others is the base of my practice and coaching. The variety of working environments and people I have encountered along the way has taught me so much about strength, perspective, and resilience. I have witnessed the wonders that increased fitness can do to an individual’s body, mind, and spirit. I have had some amazing coaches along the way that have given me the fundamentals to help others. I realized there was still so much to learn about body movements (and myself) that I am always trying to immerse myself – continuing to learn as much as I can and further increase my knowledge. My number one goal for training and coaching clients is to show them how strong and powerful they really are as they push themselves past what they thought was their limit. It’s incredibly rewarding to see the confidence and self-worth shine through as a result of overcoming fear in of the gym and life. Certifications: CrossFit Level 1 Trainer; CrossFit L2 Certified Trainer; CrossFit Kids Trainer; USAW Level 1 Sports Performance Coach; Certified Wellness Coach; M.A. in Education, CPR, AED, & First Aid Certified.
Alex Hawrelok, Coach
I wasn’t a very active child. In fact, until I graduated from high school I used my allergy induced asthma and a wide host of severe environmental allergies as an excuse not to participate in any sort of physical activity outside of gym class. It was at that point I realized that I didn’t want to be the victim anymore, I wanted to show myself and the world how fit I could be in spite of those things. I started out with just normal bodybuilding style weightlifting, as any scrawny 18-year-old does when trying to put on some muscle. As life went on, I was pushed by circumstance towards the military, which is where I spent 4 years of my life and got my first taste of CrossFit. I was initially in EOD (Bomb Disposal) school in the Air Force, which had pretty rigorous physical standards, and CrossFit was what they used to get us there. After switching to the Intelligence field, I continued my bodybuilding routine until I competed in my first bodybuilding show, and immediately realized how much it wasn’t for me. I went to the gym the very next day and signed up for some 1-on-1 sessions to learn how to do CrossFit. That was June of 2016, and since then have set my sights on competing at the CrossFit Games. CrossFit has made it so that I no longer require any medication for my asthma, and that complete 180 from someone who hated being outside or doing anything physical because it made me too tired to someone who wakes up excited every day to train and become better is why I wanted to become a coach. I believe I’m a true case of “If I can do it, anyone can” and I hope to show folks the power CrossFit has to change lives. Certifications: CrossFit L1 Trainer, CPR, AED, & First Aid Certified.
Dr. John Borsheim, D.C., Mobility Coach
Dr. John Borsheim’s vision is to provide family wellness care that people can trust. He is passionate about preserving the functional movement of the human body as well as teaching people how to restore motion that may have been lost throughout the years due to injuries, stress, and everyday life. Dr. John has extensive training in diagnosing various musculoskeletal injuries as well as the movement patterns necessary to restore these deficiencies. He received his Bachelor of Arts Degree from the University of North Dakota as well as an athletic training degree. He spent over 1,000 hours in learning how to prevent, diagnosing, and treating injuries in athletes. John then went on to receive his Doctorate in Chiropractic from Northwestern Health Sciences University. While attending UND, Dr. John worked as a personal trainer which sparked his passion for the form and function of the human body. It was apparent early on that his personal training was limited with some clients due to deficiencies of functional movement. In an effort to discover a form of exercise that aided in improving these essential movements he was introduced to CrossFit while attending chiropractic school. He was instantly hooked. He teaches a mobility class aimed at improving the efficiency and form of these movements. John is family oriented and loves spending time with his beautiful wife Meghan and their daughter Harper. God has put a passion on Dr. John’s heart to help people, and it radiates through every cell of his body. Dr. John utilizes diversified chiropractic adjusting technique as well as the principles of kinesiology. Certifications: Myofascial Release, Rock Tape (kinesiology tape), and in Graston Technique.
Want to see John during the week? Visit him at his ChiroFit office.