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Coaches
Come and discover the difference between a "trainer" and a coach and the difference between coaching and cheerleading.  We have the tools to sharpen your fitness game.  Our coaches blend fitness knowledge from three fronts.  We use the academic side, drawing upon technical information from anatomy, physiology, and kinesiology.  We pull from competition experience including CrossFit sectional and regional competitions, Olympic Weightlifting  and Powerlifting Meets, Strongman Events, and Endurance Runs.  Last we use our experience in the fitness industry coaching and improving the strength and performance of the deconditioned, the ordinary, and the athletic populations.


Sam Fariss
 

Sam holds the following certifications:
-CrossFit Level 1
-CrossFit Olympic Lifting
-CrossFit Barbell
-CrossFit Nutrition
-CrossFit Football
-USA Weightlifting Level 1 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-475 (2x bodyweight)
squat-400 (2x bodyweight)
CrossFit Football Total-1410
clean & jerk-285 (1.5x bodyweight) 
snatch-215 (1x bodyweight)
max pullups-37
Fran-3:18, 4:52 (chest to bar), 11:20 (double-Fran)
FGB-352
Isabel-1:59
Helen-8:39
2k row-7:18

Check out his blog,contact him here, or follow him here.


Lonnie Zeimetz

Please wish Coach Lonnie a speedy recovery from knee surgery!

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 has been a trainer since 2007 and was a Massage Therapapist before that.  She discovered CrossFit in 2008.  Lonnie is owner and co-founder of Southern Maryland CrossFit.

Lonnie's PRs:
deadlift-295 (2x bodyweight)
squat-270 (2x bodyweight)
CrossFit Football Total-805
clean & jerk-145 (1x bodyweight)
snatch-110
max pullups-26
Fran-4:45
Filthy 50-23:30
Grace-3:14
Helen-8:00
Cindy-26 rounds
Isabel-3:59

Check out her blog, contact her here, or follow her here.


Brian Loux

Brian holds the following certifications:
-NASM personal trainer
-NASM Corrective Exercise Specialist
-ACSM certified
-Master's Degree in Exercise Science

Brain has been a trainer since 2004 and holds some of the most respected certs in the fitness industry.  He has a background in physical therapy and rehabilitative services and is
our go to guy when something is a bit achy.

Contact him here.

Tom Roach



Tom's PRs:
Fran-4:15
Isabel-2:20
Cindy-23 rounds
snatch-220 (1x bodyweight)
clean and jerk-265 (1.5x bodyweight)
squat-335 (1.5x bodyweight)
deadlift-455 (2x bodyweight)

Level 1 Mentors:

Isvan Licon


John Eger


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. 
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