(240) 317-5303

Mike “Sting” – Owner

Mike, callsign “Sting” is a retired USN Commander.  Mike became interested in CrossFit through a co-worker who introduced him to the main CrossFit website and began trying the WODs at the Pax River Drill Hall in 2009.  Prior to that, he had run, biked, and weighlifted.  While many of the WODs could be done at a conventional gym, there were many that could not due equipment (metal weights, no rings, ropes, or kettlebells, etc.).  Also, while trying to learn complex movements without a coach to correct improper form, many bad habits were formed.  He joined CrossFit PAX in July 2013 and encountered the excellent coaching staff who were able to quickly correct his form and improve his overall fitness.  He joined the staff as a co-owner in January 2014 and obtained Level 1 Trainer Certificate in March 2014 and Level 2 Trainer Certificate in February 2019.

As a Coach and owner, Mike’s goal is to ensure that CrossFit PAX is one of the best CrossFit gyms in the country.  He strives to maintain excellence in the coaching staff, and motivate every athlete to achieve their maximum potential.

Favorite WOD: Fight Gone Bad (the first WOD he did!)

Favorite Food: Steak, medium-rare

Hobbies: Boating, tinkering, aviation

CREDENTIALS:

CrossFit Level 2 Trainer

Adam Cook – Head Coach

 

 

Adam has been a lifelong athlete from playing football at a young age to running track and field in both High school and College. Adam was an elementary physical education teacher for 10 years before joining the team at CrossFit PAX. Adam has always enjoyed the physical challenges of sport and CrossFit is a perfect way to scratch that itch, every day has a new challenge to attack. Adam enjoys all the aspects of coaching watching athletes grow as well as coaching athletes into getting stronger and improving and learning new skills. Adam also programs and coaches the Crossfit Kids an Teens classes here at CrossFit PAX.

 

Favorite WOD: Running WODs, and Grace and Isabelle

Favorite Food: Pizza and Chinese food

Hobbies: Board games with family and friends, things that get me outside

What Motivates Adam?: Doing things inside and outside of the gym that challenge me both physically and mentally.

CREDENTIALS: CF Level 1, CF Level 2, Maryland certified Physical Education Teacher (k-12)

Jennifer “JPP”

Jennifer has dabbled in many different exercise programs from Zumba and aerobics, to martial arts and strength training, but without consistency.   At age 29, she ran her first 5K and a true love of running was born.  After training for, and running her first half-marathon, Jennifer was attracted to CrossFit as a complement to running, and as a way to incorporate a more varied approach to fitness.  She started CrossFit in 2013 and received her CrossFit Level 1 Trainer Certificate in 2014.  Jennifer has since run countless half-marathons and credits CrossFit’s “constantly varied, functional movements, executed at a high intensity” for considerably reducing the volume of running required for effective race training.  She is a firm believer in a diverse and well-rounded fitness program, in addition to the CrossFit methodology, and leads the CrossFit PAX community in ROMWOD mobility routines weekly.  Jennifer enjoys the physical challenge CrossFit delivers and the community spirit it lends itself to.  For her, it is encouraging to watch fellow coaches and athletes at all levels push beyond the limits they self-impose, breaking through mental and physical barriers.  Jennifer is repeatedly inspired by the CrossFit community at large, and has an affinity for coaching, especially those who may be intimidated or just starting out.

Favorite WOD:  Anything with Running, Rope Climbs, Deadlifts, or Power Cleans

Favorite Food:  Tacos, Sushi, Pizza and Chocolate Chip Cookies

Hobbies:  When Jennifer is not traveling, she enjoys practicing yoga, cooking new recipes, spending time with loved ones, and being a Cat-Mom and Aunt.

What Motivates Jennifer?  Jennifer is motivated and encouraged by CrossFit’s infinite scalability.  It makes the workouts suitable for all ages and skill levels, especially beginners.  Properly building upon scaling options over time can lead to improved range of movement and increased strength. Offering appropriate scaling options and delivering coaching cues that result in immediate feedback from the athlete is very gratifying for Jennifer.

CREDENTIALS: 

CF-L1 Trainer

CrossFit Scaling Course

Morgan

Why did you start CrossFit?
I started CrossFit while in college to help with my anxiety and tp give me a healthy outlet for stress. Ended up causing an entire lifestyle change that has completely changed my life!
Why did you become a coach?
I became a coach because I wanted to teach others about something I was passionate about. I know how much it means as an athlete to achieve goals and surprise yourself and I wanted to be a part of that process for other athletes. I have always enjoyed teaching and have taught sports throughout my life, so when I found CrossFit and especially Olympic Lifting, I wanted to be able to provide that instruction so that athletes could achieve their goals.
How long have you been doing CrossFit?
I have been doing CrossFit since 2016
How has CrossFit helped you?
CrossFit has helped me regulate my anxiety, make new friends, as well as improve my overall health and lifestyle.
When you aren’t feeling motivated, what gets you to the gym?
The fact that I know I will feel better if I have moved my body a little. Oftentimes on those unmotivated days I don’t go to the gym with any goal or score or expectation in mind and I just go to move my body for an hour to say I did it. It could be considered barely moving some days but even if I am giving the bare minimum it still makes me feel better then having not gone at all.
What goals are you working on? 
Inside the gym, I am working on building strength and becoming a more well rounded athlete. Outside of the gym I am trying to focus on being more present in life, with all the different stresses and a busy schedule I oftentimes loose sight of where I am and don’t appreciate what I have or where I am in life.
What movementd would you like to get better at?
Anything related to cardio/respiratory endurance!  Running, burpees, box jumps, anything that spikes the heart rate.
What is your favorite thing about CrossFit PAX?
The community! The friendships and connections I have made here are connections for life, I moved here knowing nobody and the first friendships I made were at CrossFit PAX.
What is your favorite movement to teach?
The Clean and Jerk and Snatch of course! I know its more than one but I cant pick between the two!
Tell us a fun fact about yourself, or something you are passionate about outside of the gym.
I am a big boardgame player, I enjoy Snowboarding during the winter, and I love everything Star Wars!
USAW Level 1 Trainer

Phill

Why did you start CrossFit?
My brother took me to my first class and it was a killer workout so I kept coming back.
Why did you become a coach?
I found myself in the gym for several hours a day and giving pointers to other athletes so I figured why not just stand on the other side of the whiteboard and make it official.
How long have you been doing CrossFit?
Started in the summer of 2013 but took breaks through college. I’ve been doing it year round since May of 2017.
How has CrossFit helped you?
I really struggled finding work in the years immediately following college and CrossFit Pax not only helped me get in the best shape of my life but the community kept me sane and gave me a great social life.
When you aren’t feeling motivated, what gets you to the gym?
Recognizing that goals aren’t just accomplished on their own. If you want something you have to work for it.
What is one goal you are working on?
In the gym, I want to be leaner. I put on weight very easily so it’s a constant battle to maintain the level of fitness I’d like to have. Outside of the gym I’m working on my Spanish and my drumming.
What is one movement you would like to get better at?
I’d like to get better at my Snatch but Push-ups are easily what have the most room for improvement.
What is your favorite thing about CrossFit PAX?
The community is easily the best part of the gym. I’ve met so many people that have changed my life so many times over for the better.
What is your favorite movement to teach?
Olympic lifts and handstands are probably my favorite movements to teach because they are my favorite movements to practice.
Tell us a fun fact about yourself, or something you are passionate about outside of the gym.
I have been playing drums since 2004.

Level 1 Trainer

Carole

Why did you start CrossFit?
A friend paid for my fundamentals course and after that I was hooked.
Why did you become a coach?
I enjoy helping/teaching others and found I was able to give useful tips to improve others’ movements. Plus the coach discount is obviously a plus 😉
How long have you been doing CrossFit?
On/off since 2016. Pretty consistently the last couple years.
How has CrossFit helped you?
I’ve always been a bit on the lazier side and lacked motivation to consistently workout. Now I crave it and know it will be a part of my life forever. My long-time friends still joke about how I used to hate running or working out (okay fine, maybe I do still dislike running, but not hate…).
When you aren’t feeling motivated, what gets you to the gym?
Just knowing that my mood will be completely improved after the gym. If not feeling motivated, I’m usually not having a great day or feeling tired. The gym gives me energy, uplifts my mood, and makes me feel like I’ve accomplished something.
What goals are you are working on?
In the gym, I’d like to improve my cardio/respiratory endurance. Gotta stop resting so much between movements 😉 Outside of the gym, I’m striving to build a portfolio of rental homes.
What movements would like to improve?
I’d like to get butterfly chest-to-bars. In general, most gymnastics and Olympic lifting movements.
What is your favorite thing about CrossFit PAX?
I love the laidback environment and community/family feel. Everyone is uplifting and encouraging.
What is your favorite movement to teach?
Probably kipping handstand pushups. I was given some tips that have drastically improved my HSPUs and if an athlete has the fundamental strength/ability, they are very easy to grasp and implement.
Tell us a fun fact about yourself, or something you are passionate about outside of the gym.*
I love solo traveling, volunteering, and skydiving.

CrossFit Level 1 Trainer

Nubia

Why did you start CrossFit?
I had heard it was a great way to get group personal training. I tried it out and felt motivated to keep going back and improve my physical well-being.
Why did you become a coach?
I became a coach to help improve peoples functional fitness and inspire overall wellness; to give aspiration and motivation to make real life changes not just temporary.
How long have you been doing CrossFit?
I have been doing CF since January of 2019. It’s only been 3 years, but it definitely feels like a more.
How has CrossFit helped you?*
CrossFit has helped improve my functional fitness and overall wellness. My body feels stronger, healthier, and more equipped to do things I couldn’t do before.
When you aren’t feeling motivated, what gets you to the gym?
Knowing that I’m only hurting myself, if I don’t put in the work is one, but I would say that community is the biggest motivator to me. I love to workout with my friends!
What goals are you working on? 
Being a new CF coach, I am working on improving my coaching skills at the gym. Also, I am striving to read more books and work on my words.
What movements would you would like to improve?
It’s not just one movement that I would like to get better at. I believe there’s always room for improvement, but if I had to narrow it down to one it would be my power snatch.
What is your favorite thing about CrossFit PAX?
The encouragement and praise we give each other at CF PAX. It’s a bond that you can’t take from the community.
What is your favorite movement to teach?
My favorite movements to teach are the very basics of fundamentals, starting with the squat. I believe if you can achieve the functional movements it will only make it easier on you later in life.
Tell us a fun fact about yourself, or something you are passionate about outside of the gym.
I think it’s no secret! I love to cook and dance! It brings joy to my heart especially when am surrounded by family and friends.

CrossFit Level 1Trainer

Kayla

Why did you start CrossFit?
I started CrossFit because my sister did. She wanted to get in shape for her wedding and decided running a half marathon and doing CrossFit was the way to go. I signed to run the half marathon but stuck with my at home workout subscription for the time being. After she’d been doing CrossFit for a few months and said how much she liked the classes, I signed up for an intro class at a gym in my town and dove right into a fundamentals class by the end.
Why did you become a coach?
I’ve always liked teaching (I was a high school teacher for four years and still work on education) and got my L1 through my current job. I’ve always wanted to take the L1 course and to coach one day but never thought I’d get the opportunity so soon. I like being able to help and encourage others on their fitness journey, even those who are further along than I am!
How long have you been doing CrossFit?
I started In January 2019, took a break after getting pregnant with my son in January 2020 which ended up lasting through the pandemic, and got back in the box in March 2021.
How has CrossFit helped you?
CrossFit has helped me become an overall fit person. I was a competitive cheerleader in high school and a hobby runner in college but had never really participated in this type of organized, overall, functional fitness training. CrossFit has helped to balance out old high school injuries and correct some overuse injuries from running without cross training. It also gives me the energy to get through the day and the confidence to know I can do hard things.
When you aren’t feeling motivated, what gets you to the gym?
A paid membership! All jokes aside, I feel my best when I workout several days a week. The weeks that life gets in the way (work, kids, spouse, it happens), I’m more tired and more irritable at home. I try to make the gym a priority so that I can do my best in other areas of my life.
What is one goal you are working on? 
Getting to the gym is a pretty basic goal but a tough one with a toddler at home. It’s easy to make excuses for why I can’t go, but one of my goals is to prioritize that time for myself. As a mom, I have a bad habit of putting myself last and taking care of everyone else, so a new goal of mine is to take care of me at least a few times a week. The fringe benefit goal of this is that I’m able to keep up with a high energy kiddo!
What movements would you like to get better at?
Gymnastics movements like pull ups and handstand push ups.
What is your favorite thing about CrossFit PAX?
I love the community. It’s not something I planned to like about CrossFit in general. I figured I’d get a good workout and go about my day. But I truly enjoy being at the box, catching up with the other members and coaches in class, and working out together.
What is your favorite movement to teach?
Gymnastics movements, they make the most sense to me mechanically.
Tell us a fun fact about yourself, or something you are passionate about outside of the gym.
I can read entitled novels in one sitting when left to my own devices (pre-baby!). My husband thinks it’s insane.

CrossFit Level 1 Trainer