THE OLD CITY CROSSFIT TEAM
General Manager, Owner
“I love that moment when you see someone start to believe in themselves. Most people start CrossFit with no idea of what their personal limits are… I love watching people in the moment that their body is defying their mind.”
A high school All-American and Division 1 swimmer at the Naval Academy, Sean started CrossFit while serving in the Navy. It not only transformed him, but also his parents and his sisters. With his desire to help others improve their lives and his passion for CrossFit, Sean realized that transitioning to coaching and opening his own facility was a necessary step in his own progression. As a coach, Sean believes CrossFit is as much about one’s ability to move unrestricted as it is about developing their fitness.
Operations Officer, Owner
“I love it when a member reaches a personal milestone, whether it’s lifting a little more, getting a pull-up, a proper push-up, losing a few pounds or any milestone that will help him/her achieve their goal!”
Erin is a former Marine with an athletic background in swimming. Captain of the Naval Academy Women’s Swim team, she was inducted into the Naval Academy Sport Hall of Fame. Erin is passionate about helping people live healthy, pain-free lives, and working with women during and after pregnancy to help them stay fit, active, and healthy.
Director of Swimming and Kids
“When you come into the gym with an open mind, it’s really easy to learn and improve.”
Meg’s athletic career began in the pool at the age of 6. She has always had a passion for swimming and went on to coach after retiring from competition. As an athlete, she was on the 2010 MAC Championship team, is the record holder in the 800-yard relay, and Lycoming College’s 2008 Coach’s award recipient for “passion.” Meg has also always loved working with people so she is grateful to be able to combine her passions of swimming, CrossFit, and people into one fulfilling career.
Lead Coach & Director of Training
“Do you want to get stronger today?”
Jen transitioned into the world of running and endurance after her D2 collegiate level softball career and realized that running as a fitness regimen was not getting her as fit as she wanted to be. As well as being a high-level softball player, Jen has run numerous races to include 6 100-mile trail runs, 8 50-mile races, and 6 Ironman Triathlons. She was featured in Box Pro Magazine in their March 2016 issue. Her mission as a coach is to remove the stigma and fear of lifting weights and show endurance athletes and women how a proper strength training program can enhance overall performance.
Director of Family Programs Amy Rzepka is passionate about building a community centered around Old City CrossFit’s mission: Bringing people together in the Capitol Hill neighborhood and preparing them to live their best lives.
When she first stepped into Old City CrossFit as a “sleep-deprived, stressed-out mom” in 2014, she had no idea she’d be the director of family programs and working toward her Level 1 certification just two years later. Not only did she love the workouts, but she truly bought into Old City CrossFit’s core values. “Now I’m healthier and stronger than I was before having kids and passionate about bringing Old City programs to families and kids on Capitol Hill and beyond.”
Old City Physical Therapist, CrossFit Mom Coach
“Physical therapy and CrossFit together exist to help you reach your goals, whether that be keeping your diabetes in check, snowboarding a black diamond in the Alps, or picking up your baby.”
Shauna is a former underwater bomb technician turned Doctor of Physical Therapy who started CrossFit in 2008. She also has a 15-year career in gymnastics; she has served as team captain to multiple Vermont State Championship teams. Shauna is a firm believer in functional fitness training programs that are applicable to real life. Her goal as a coach and PT is to both prevent and treat injuries by teaching proper movement.
Yoga Instructor, CrossFit Coach
“Yoga is a balance between strength and stretch that can help us be better athletes or live better lives. I also believe that the focus and mindfulness that yoga practice cultivates can be incredibly useful in elevating an athlete’s performance.”
Katie comes to Old City with a background in dance. She has a BA and MFA in Dance, and is now a certified yoga instructor who specializes in working with athletes. She believes in working out in a way that is enjoyable and effective for the individual, and maintaining mobility to complement healthy activity and accelerates performance.
“I love the unique approach needed for each member in order to optimize their movement and help them achieve their goals.”
Sean grew up playing and competing as a video gamer and didn’t really find fitness until he got to college. He was introduced to CrossFit by one of his workout buddies—he fell in love instantly. He is now an accomplished athlete as the 2016 MASS Weekend Super Total Champion, 2014 SuperFit Maryland finisher, and 2012 Philadelphia Marathon finisher. Sean is a coach with a passion for powerlifting, gymnastics, and pizza.
“Doing HARD things is an acquired skill, and I love seeing athletes get there.”
Jason is passionate about action and living a balanced life to the fullest. He fell in love with helping people do just that and plans on coaching for the rest of his life. Jason gets a lot of satisfaction out of seeing the Old Cityzens improve from day to day in all ways inside and outside of the gym, and is deeply proud of anyone who seeks improvement by putting themselves in an uncomfortable, perhaps terrifying, position—despite his intense resting gym face.
“Coaching presents a great opportunity to help others work through the same challenges that I faced when I was getting started.”
Will found CrossFit in 2011 and has more experience as an athlete than as a coach, but is passionate about helping people work through challenges accomplish things they thought impossible.
“My priority will always be to make sure everyone works out safely and happily with the goal of improvement over time.”
David’s athletic experience goes back 20+ years in various martial arts training. While predominantly Tae Kwon Do, he has also studied 7 other martial arts over the years. He trained under the 1988 Olympic Gold Medalist Arlene Limas and was on her Junior Olympic Team coaching staff. David joins the Old City coaching staff after picking up CrossFit while living in South Korea. He brings a slightly different approach to coaching based on cultural philosophies but his goal is to always provide a fulfilling, effective training experience.
Coach Michael Riess believes that mobility is the secret to a happy, healthy life. That’s why it’s his specialty at Old City CrossFit. “Fitness is a long-term goal,” he says. “It takes persistence and patience to build out the foundation that will keep you mentally and physically healthy for the rest of your life.”
Michael says watching his members achieve their goals is addictive to him as a coach. And to get that “high” of seeing people succeed, he needs to be the best trainer possible – so he craves feedback. “I love feedback and I don’t fear it!” he says. “Compliments and suggestions on my performance as a coach or community member are welcome and encouraged. Please reach out!”