Is passionate fitness enthusiast.  Conner has been teaching kids and adults the benefits of strength and conditioning since 2013.  He is currently enrolled in Old Dominion University's exercise science program.  Since joining Phil Sabatini at East Coast Gold Olympic weightlifting team, Conner has developed a love for competing. As a 96kg lifter Conner hopes to continue making big lifts and smashing personal records.  Conner is looking to help anyone that walks in the gym, no matter the fitness level.


CrossFit L1, CPR, AED


" Not really being athletic and being the pickiest eater known to man, I changed that perspective in high school.  I Started lifting weights, eating clean, and once I graduated, I decided to make my passion a career.  I became a certified personal trainer and from there, decided to get my CrossFit Level 1, and the a CrossFit Weightlifting certification as well, with plans of furthering my career in CrossFit and nutrition also.  I've been using the CrossFit methodologies since fall of 2018 and it is my goal ( and my joy) to coach others as they better their fitness and their lives.  I want to always encourage the athletes in my care, help them, and push them to be better every day." 


ACE Certified Personal Trainer, CrossFit Level 1 & Level 2, CrossFit Weightlifting Certification, Precision Nutrition L1


Is a Certified Strength and Conditioning Specialist with a B.S. in Kinesiology.  Jake has been competing in Crossfit since 2013 and acquired his CFL 1 in 2014.  Jake earned his degree from Longwood University, where he also worked as a personal trainer, group fitness instructor and fitness supervisor.  He was named campus recreations fitness employee of the year both 2017 and 2018.  Along with group fitness, Jake has spent two years working in collegiate sports performance as a researcher and strength and conditioning assistant.


B.S. Kinesiology, CSCS, CFL 1, CFL 2, FMS-1, NSCA undergrad researcher, ISSN undergrad researcher


Studied Exercise Science, Kineslology and Sports Medicine at Norfolk State University.  She has been a certified Personal Trainer since 2015.  Amber played varsity basketball and volleyball at NSU (1997-1999).  She coached Boo Williams Basketball Boys 14-16 years old (2002-2004) in the Suffolk Division.  Amber was a participant on the American Ninja Warrior TV show on NBC (2015) as a substitute elite runner and course tester.  She has competed and finished over 100+ races (2014- Current): Spartan Races ( Sprints, Supers, Beasts), Tough Mudders, Rugged Manlacs, Dirty Girl, Running Dirty, Savage Race, Military Challenge, Fitathlon, BattleFrog, BURN Games and Warrior Dash.


MissFit757 (2016), Boss Lady, Certified Personal Trainer.


Has been leading individuals and small groups in achieving their health and wellness goals since 2001.  She has extensive training and experience in functional fitness, marathon/ distance running training, boot camp, and HIIT protocols, TRX, kettlebells, Pilates, yoga, figure/bodybuilding competitor training, cycling, triathlon training, sports nutrition, and mind/body practices.  Through the years she has run in countless road races, completed five marathons, three triathlons, two Super Spartans, competed twice in Figure competitions, and now just enjoys being happy, healthy and raising her two children.  She also has a Bachelor of Science in Computer Information Systems and works full-time on IT contact for NASA.


ACE Certified Personal Trainer and Group Exercise Instructor, Spin, Wellness Coach, TRX , Yoga and PiYo Certifications, Precision. 


My fitness journey started back in High School where I played every sport I could possibly sign up for. I eventually started to compete in track and field which is when I fell in love with the throwing events. I managed to receive a small athletic scholarship to Aquinas College where I competed in the weight throw, shot put, discus, javelin and hammer throw. I broke 3 school records, qualified for Nationals 13 times and earn 6 All American titles. After graduating I went off to coach college track and field for 3 years and during that time, I continued to compete with include qualifying and competing for Team USA Track & Field. Along with coaching at the collegiate level I interned at the ‘Barwis Methods Sports Performance Center’. There I worked with multiple professional athletes from the Green Bay Packers, New York Mets, USA Jr. Olympic Figure Skating team, etc... Currently, I work with the general population and I am a big believer that exercise is medicine.

My favorite exercise movement is the deadlift and my favorite fitness tool to train clients with is the TRX Rip Trainer. In my free time I love to go golfing with my husband and I am currently training to compete in strongman/women events.


  • Bachelor of Science in Business Administration/ Sports Management with a minor in Exercise Science from Aquinas College

  • Master of Science in Kinesiology from Augusta University

Certifications & Awards

American Council of Exercise (ACE):

  • Personal Trainer

  • Group Fitness Instructor

  • Health Coach

  • Functional Fitness Specialist

  • Nutritional Specialist


  • Suspension Trainer

U.S Track & Field and Cross-Country Coaches Association:

  • Track & Field Technical Coaching

Racquel Thomas (Rocky)

I'm Rocky!  I'm a hardworking and reliable CrossFit coach with a strong ability in leading and bettering athletes.  I bring dedication, integrity and aptitude to the table.  I'm proactive and punctual, with a team-oriented mentality.  I believe that health is a journey, not a destination and there's always room for improvement.  I specialize in programming and curating to my athletes needs.  I'm a military wife, a mother to my daughter Elena, a loyal friend, and a total potter head.  That's right.  #teamgryffindor.  I'm a L1 CF and L2 CrossFit Trainer, college, and any other certifications I can get my hands on.  If there's anything that J.K. Rowling has taught me, it's that "Anything is possible if you have the nerve."  

Charlee Efird

I have always had an interest in fitness.  I grew up playing sports including basketball and Softball.  After high school I developed a passion for weight lifting and running.  I have eight years of medical assisting experience and encourage patients to meet their health goals through proper nutrition and exercise.  I am a former NPC bikini competitor and took 3rd place at a VA Muscle competition in 2017.  I have competed as an elite Spartan Obstacle course race athlete.   


NASM Certified Personal Trainer, CPR/AED certified.

Certified Medical Assistant

Spartan World championship qualifier 2017 and 2018.

NPC Bikini Competitor.

Troy Nattress

Has always enjoyed the outdoors, sports, and fitness.  I played a variety of sports throughout school (swimming, soccer, wrestling, and football) and have always enjoyed outdoor activities like hunting, fishing, hiking, SCUBA diving and snowboarding. After graduating HS in 1985 I joined the Army and retired in 2011.  During my time in the Army I attended the Army's Master Fitness Training course and have provided instruction in physical training, nutrition, and wellness to hundreds of Soldiers.  I have been a member of BurnFit Athletics for about 5 years and have enjoyed the community and relationships that have been formed. Over the past few years I have participated in numerous obstacle course races, powerlifting competitions, and I am transitioning over to CrossFit.  I missed training other people so I became a CrossFit coach in November 2020, it motivates me to help others to achieve their fitness and lifestyle goals.

Certifications & Awards

U.S. Army Master Fitness Trainer, CrossFit Level 1

1st Place- 2018 YMCA Push/Pull competition

1st Place Masters Division/ 3rd Place Overall- 2019 VA  Regional USA Powerlifting Competition

Chris Austin

Coming Soon