Frank

Frank was a gymnast for fourteen years and attended the Junior Olympic National Championships in 2008. Frank rowed crew all four years at Springfield College and loves to cycle. He started CrossFit in 2014 to become a stronger and faster athlete. Frank served in the United States Army for five years.

In being a gymnast for fourteen years, I loved the team atmosphere. Before the Army, I dove deep into CrossFit, but fell hard while serving from traveling all throughout the world. I found CrossFit KGB when I returned from Alaska in 2021. I decided to see what CrossFit KGB was all about and attended classes. I instantly became addicted and now I attend class six days a week.

CrossFit KGB reminds me of the team spirit I was in with gymnastics and rowing. CrossFit is a great stress RELIEVER and has aided me mentally and increased my strength level substantially. CrossFit is truly a bittersweet experience.

He earned his CrossFit Level One certification in 2022. Frank provides a wealth of gymnastics and rowing knowledge to share with the KGB athletes every day.

Favorite Workout: Zeus

Favorite Lift: Squat Clean

Patrice

Patrice was invited to her first CrossFit class in June of 2015 by a close friend and instantly fell in love with it. She had been a runner in high school and stayed active running marathons and triathlons over the years, but chronic achilles injuries became a limiting factor. CrossFit changed that. 

I learned how to move properly, and if an injury flared up, I could modify instead of being sidelined.

CrossFit has also taught her about the importance of eating right (but not perfect!)

Becoming a CrossFit coach has just made her appreciate CrossFit even more. "Since I started this sport as a middle-aged working Mom with pretty much zero CrossFit skills, I can relate to where others are in their CrossFit journey. It is truly a privilege to coach others."

When she's not at CrossFit KGB, she's working as director of the Maine Lobstermen's Association and enjoying life with her husband, David, and two children, Edwin and Anna.

Favorite Workout: 12 Days of Christmas

Favorite Lift: Clean and Push Jerk

Sam

I wish there had been a time when I was 18 or 20 when I could have learned about functional movement, full range of motion, proper training.  My unsuccessful trial and error training left me thinking that I just needed to do more, work harder, longer.  Now 35+ years later I understand why that approach fails.  After my kids were born and training time dwindled, I discovered CrossFit.  It was great!  A strong and supportive community, coaching, skill development, and great results from the hour class.  My fitness improved, my posture improved, my mobility improved, it was fun, challenging, rewarding.  After nearly 9 years I still love it; not just the challenge, but the community, the variety, the learnings, and the humbling’s.  

Coaching has pushed me to focus on technique and on communication.  And provides the great reward of seeing people grow and succeed.

Favorite workout:  Cindy

Favorite movement: V-ups

Bryan

Bryan grew up in and around Boston, with athletics always being in the mix. Having played hockey and baseball through college, Bryan always enjoyed competition and working out. A former heroin addict in his early 20’s, after getting back on the straight and narrow, he met his beautiful wife Danielle in 2006, and eventually in 2015, the both of them joined CrossFit KGB. They both fell in love with the community of people and have grown and improved during their years as part of the community. Bryan lives in Kennebunkport, and along with Danielle, they have 3 kids that you’d absolutely love - Dylan, Lucas, and Olivia. Bryan is a pastor, coaches’ youth and high school hockey, loves woodworking, great laughter, reading, time with friends and family, and helping people.

Favorite Lift: Clean

Favorite workouts: DT and Murph

Matt

Matt has been doing CrossFit for over 10 years. He finally decided to become a coach because he loves to teach people and wants to help people reach their fitness goals no matter what level they are at.

One of the greatest things about CrossFit is literally anyone can do it. No matter your fitness or skill level there is a place for you at KGB. The community aspect is fantastic, and everyone is there to help the members succeed.

Favorite lift: Bench Press

Favorite workout: Fran

Val

Val’s passion for health and fitness started in her mid 20’s after the challenging acceptance that she desperately needed a lifestyle change.  Although active and athletic through a lot of her life, it wasn’t until this point that she flipped her script and started taking her health seriously.  Dragged into a gym at age 25, clocking in at 200 pounds of miller high life and fireball, Val started her health and fitness journey.  She changed habits, created new habits, discovered discipline, and most importantly started believing in herself.  Exercise gave Val her life back.

Fast forward to August 2021, Val was invited to her first CrossFit class.  With a new baby at home and the pandemic restrictions lifting, she was ready to get back in the gym and prioritize her health after the first year of motherhood took its toll.  Although skeptical about CrossFit for years, she decided to give it a shot and was instantly hooked.  

The sense of community, the intensity, the challenge, the adventure - I knew I had found my new obsession.

CrossFit has not only given Val physical strength and the ability to keep up with her very busy toddler, but it has also significantly impacted her mental health, giving her the confidence to be herself again - the loud, bubbly, energetic person that needed some dusting off.  Becoming a coach has transformed Val’s technique, mobility, and strength. She is inspired by the knowledge she has gained through the process of becoming a coach and is passionate about sharing and growing that knowledge with KGB members. Alongside coaching, Val is a mother, a real estate agent, and a Health Sciences major at the University of Southern Maine.  As she writes the next chapters in her life story, Val is building a foundation in the health and fitness realm, starting with becoming a CrossFit L1 trainer.  She has high hopes of helping others reach their full potential and live healthier lifestyles.

Favorite lift: Back Squat

Favorite workout: Annie

Steph

I showed up for my first CrossFit class at KGB shortly after the birth of my second child in 2016 and have never looked back.  As a runner, I wasn't sure about working out with a group of people, but that group of people became the reason I kept coming back.  I found a love for weightlifting and 7 years later I still get excited everytime I get to go to the gym.  I love that you can be working out beside someone twice your age and half your age at the exact same time, all doing some variation of the same exact workout. I love that you can watch yourself improve over the years and that you are constantly learning new techniques and movements.

I also have a deep passion for nutrition which led me to become certified as a nutrition coach.  Always slightly overweight and uncomfortable in my skin growing up, I had to learn at an early age to eat well and it has continued into adulthood. I love to cook almost as much as I love to eat.

I live in Wells with my husband and 3 kids (who also love to come to the gym!) and am so happy to be a part of this amazing community!

Favorite Movement: Snatch

Favorite Workout: Lumberjack 20

Mark

I started CrossFit in 2013 and here is my evolution.

Day 1:

I was a banker with an untoned body and had not been in peak condition since high school sports. Started attending then 4:00 P.M CrossFit class and I was somewhat stiff for the next few weeks. I stuck with it, as logic (and my coach) told me to do so.

Soon after, class became the highlight of my day, and no matter how stressful my workday was, I always walked out of afternoon CrossFit a refreshed person with a better attitude. Did this for years, not really sure what my life would have been without this daily boost of exercise and yukking it up with fun and like-minded folks.

Day Present:

I am 65 and have retired from banking, and now attend the 9:30 A.M CrossFit class daily. Killing life, I take no pills, hardly ever get sick, a doctor’s dream…I bartend for fun a few nights a week…I still look forward to Crossfitting every day. I RX sometimes, I scale often, my lifting form is safe and proper.

I became a Level 1 CrossFit Trainer, so not only do I get to exercise with a great bunch of athletes, I can also make a difference in other’s lives.

There are other forms and methods of exercise, but the social dynamics of CrossFit are so effective…here’s the vibe, “I am mid workout and tired, but you’re all in the gym with me and you’re not quitting this workout that we are doing, so I will not either…and now that we’ve completed it, I feel great.”

Other than that, I married my best friend, have three children, a daughter-in-law, a grandson, and two amazing dogs. I like hamburgers, jalapenos, reading, traveling, sunsets, football, boating, skiing, hiking, Asian-fusion food, people (usually), dancing at jam band concerts, and I have an obsession with being sun-tanned year-round.

Favorite Workout: Murph

Favorite Lift: Bench Press

Tim

Tim had been working out since college.  He developed quite a liking for it and got a personal training certification in 2011.  Tim started CrossFit in 2013 after being introduced to it by a couple friends.  At the time he had been doing a lot of weightlifting and very little cardio.  He started doing CrossFit workouts he found online, with friends at the gym at work.  He then realized he could lift weights while getting in some cardio.  Seemed like a good deal.

Tim joined a “box” thinking he would only stay for a month.  He enjoyed it so much he decided to stay for the long haul.  In 2015 he took the level 1 Trainer course and in 2021 he took the level 2 trainer course. 

I really enjoy CrossFit and I believe it can have a positive impact on anyone’s life. I want people to realize that if done correctly, it can be fun, effective, and not dangerous.  When I'm working out, I don't take it too seriously, if I can stay in decent shape while having some laughs with friends, I consider it a win.  Coaching is fun for me.  One of my favorite things about coaching is when I can give someone a cue that gets them past a plateau in their training.  I also really enjoy coming up with strategies for workouts.  Oftentimes you can have a much more effective workout by having a plan.

Part way into his CrossFit journey, Tim saw an area in CrossFit that was slightly overlooked, powerlifting.  So, in 2018 he became a USA powerlifting club coach.  He loves it when he gets a chance to coach squats, deadlifts, or bench press.  His bad habit of skipping leg day when he was younger has led to a passion for squatting.

While not at CrossFit KGB, Tim is often fishing, either in his kayak in the summer or on the ice in the winter.

Favorite Workout: Murph

Favorite Lift: Back Squats