Wednesday November 4, 2026
8:00 EMOM
A. 6 Copenhagen Plank Raises/side
B. 6 Cossack Squats/side
Single Leg Box Drives
3 x 8/side
Place one foot on a 14–20″ box and drive the opposite leg and arm for maximum vertical height off the foot on the box.
Wide Stance Box Squat (week 3 of 3)
3-3-3-3-3
For Reps:
1:30 Band Good Mornings
1:00 Rest
1:30 Med Ball Twists
1:00 Rest
1:30 Band Hamstring Curls
Photo of the Day
Charlie adding some grip work to his box step ups!
CrossFit Fort Vancouver was where I started CrossFit in 2017 at 17 years old. In these few years I developed as a person, as an athlete, and eventually, as a coach. Every day now I get the opportunity to serve and lead an amazing community. I love to share my passion by being encouraging, accepting, and positive both inside, and outside the gym. Being able to help others become the fittest version of themselves, whether they want to compete at the highest level, or just be able to paddleboard on the weekends, is my favorite part about what I do.
Outside the gym I enjoy spending time with friends and family, and enjoying exploring the beautiful hikes in the PNW. I also enjoy playing video games and eating delicious food! See you in the gym!
Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).
Level 3 Crossfit Instructor (CCFT), OPT (optimal performance training) program design and assessment, Crossfit anatomy course, FMS level 1 (functional movement screening).
My fitness journey started with CrossFit, where I found my home away from home at CFV at the CrossFit level. Somewhere along the way, I fell in love with Olympic Weightlifting—the training, competing, the team, and especially the lifelong friendships that came with it.
Eventually, I realized I loved coaching just as much as I loved lifting. There’s something pretty special about helping someone do hard things, discover what they’re capable of, and maybe even fall in love with this sport the way I did.
Serving and encouraging others has been a big part of my life for more than 34 years, including four years of active-duty military service. It’s also at the heart of how I coach. I want my athletes to feel challenged, supported, valued, and reminded that there’s a lot of joy to be found along the way.
I love Weightlifting, I love people, and I’m a firm believer that we’re meant to build each other up—and have a little fun while we’re doing it.
USA Weightlifting L2
Burgener Weightlifting L2
Conjugate Strength Training
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