Friends of Southern Maryland CrossFit

CrossFit Swift

Pat Da Roc

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Michelle Fariss,
Artist Extraordinaire

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Oldtown

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1441

Come and discover the difference between a "trainer" and a coach.  We have the tools to sharpen your fitness game.   

Sam Fariss

Sam holds the following certifications:
-CrossFit Level 1
-CrossFit Olympic Lifting
-CrossFit Barbell
-CrossFit Nutrition
-CrossFit Football
-USA Weightlifting Level 1 Club Coach
-AFPA Certified Personal Trainer
-AFPA Certified Wellness & Nutrition Consultant

Sam has been a trainer since 2004 and found CrossFit in 2008.  He fell in love with CrossFit and has been all about it ever since.  Sam is head coach at Southern Maryland CrossFit.

Sam's PRs:
deadlift-465 (2x bodyweight)
squat-400 (2x bodyweight)
press-175
clean & jerk-268.5
snatch-205 (1x bodyweight)
max pullups-37
Fran-3:18, 4:52 (chest to bar)
FGB-340
Grace-2:39
Helen-8:39
2k row-7:37
Isabel-3:52

Check out his blog.


Lonnie Zeimetz

Lonnie holds the following certifications:
-CrossFit Level 1
-CrossFit Olympic Lifting
-CrossFit Football
-AFPA Certified Personal Trainer

Lonnie is an awesome mom of 2 great girls.  She wears many hats at Sport & Health but gets paid for only one, Personal Training Director.  She discovered CrossFit in 2008.  Lonnie is co-owner and co-founder of Southern Maryland CrossFit.

Please wish Coach Lonnie a speedy recovery!

Lonnie's PRs:
deadlift-265 (2x bodyweight)
squat-270 (2x bodyweight)
press-101
clean & jerk-130 (1x bodyweight)
snatch-97
max pullups-24
Fran-4:45
FGB-316
Filthy 50-23:30
Grace-3:17
Helen-8:00
Cindy-26 rounds

Check out her blog.


Lisa Mentzer

Lisa holds the following certifications:
-CrossFit Level 1
-CrossFit Running and Endurance
-NASM Certified Personal Trainer

Lisa is a great mom of 2 good kids.  She came to CrossFit full time as her strength and conditioning program after arm surgery in 2009.

Lisa's PRs:
squat-205
deadlift-227

Please don't view any of these coaches PR's as gloating as some of them are quite low when compared to elite CrossFitters, they are simply a record of what they have achieved as a result of CrossFit methodology and implementation.

Knowledge is infectious.  It spreads like wildfire.  Just as we try to teach our athletes how to move and perform better we seek out those coaches who have more knowledge and experience than us so we can become better coaches ourselves.