Ginny Adams Duggleby

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Ginny Adams Duggleby

I'd been curious about Crossfit for some time but also intimidated. I'm fairly fit but felt that Crossfit athletes were a cut above my fitness. And never mind all those weights! I'd never lifted weights seriously, didn't know the terminology or techniques. 

The Six Week Challenge popped up on my FB feed so I decided to fill out the questionnaire, go see Greg at Crossfit Tally and satisfy my curiosity. Turned out to be a great decision. Greg and Teresa Keeter are qualified and patient coaches for athletes at all levels. They are careful to watch each participant and gauge fitness and ability, then scale each workout accordingly. New moves and skills are taught and monitored for safety. 

Moreover, this Crossfit facility is like family! It's a welcoming, encouraging group that makes you feel you can succeed and you can progress in your goals, whatever they may be. I'm no longer intimidated now. In the four months there, I've gotten so much stronger, which was my primary goal.

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Jami Chiusano

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Jami Chiusano

For years I joined and quit gyms, never able to find the drive or passion to keep myself going. In October 2016, I tried CrossFit Tallahassee despite being nervous about its "tough as nails" reputation. I had never thought of trying it before, and quite honestly I used to think people that worked out this way were crazy; but I went once and have been returning ever since! 

Owners and coaches Greg and Teresa, along with coach Patrick, made this gym/box the only one that I have ever looked forward to attending. They modify workouts specifically to your ability and take the time to teach you proper movements and form. Coach Greg taught me more about nutrition in one month than I thought I knew in my twenty-two years of eating! The coaches keep you motivated, keep you smiling, and keep you sweating! The workouts are hard, but they're possible! 

I started through the New You Challenge - a 6 week women's only program - and by the second class I knew that I wanted to continue after the six weeks were over. Starting regular classes was exciting and the members welcomed me into their positive community with open arms. The WODs keep working out interesting, and strengthen you both physically and mentally.

The facility is clean, the workouts are challenging, and the possibilities for success are limitless. CrossFit Tallahassee has become a home away from home, and I look forward to crushing more PR's in the future with the support and motivation of the people around me. CrossFit is something I plan to continue for the rest of my life!

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Jordan Lameier

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Jordan Lameier

For my last semester of college I was looking for one last new thing to try.  An ad for CrossFit came up on my Instagram one day in January and I thought to myself "why not?"  So I gave Crossfit Tallahassee a call and Coach Greg set me up immediately on the Wodify app which allows athletes to track and analyze their stats. A few days later I sat through the intro to CrossFit class and that is where I realized that Crossfit was perfect for me. CrossFit is about fitness, not aesthetics  (even though aesthetics do come). After working with the trainer, Pat, and Coach Greg for roughly four months, I lost 20lbs and gained a tremendous amount of self confidence. Pat does a fabulous job at keeping the classes exciting and engaging. He also was able to answer all my questions to help me perfect my form. Crossfit Tallahassee is also very good at starting and ending classes on time. As far as my fitness progression goes, in six months I went from using the widest (easiest) resistance band for my assisted pull-ups to the skinniest (most difficult), my back squat went from 165 to my current one rep max 225, and my deadlift went from 175 to now 235. Little did I know back in January that my experience at Crossfit Tallahassee would be life changing. I now have something interesting to look forward to everyday. My progress is real and constant. If you're looking for a fun, clean, and diverse gym, Crossfit Tallahassee is the #1 choice!

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Jenna Rosenfield

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Jenna Rosenfield

I spent 14 years of my life as a competitive gymnast and unfortunately had to quit because of rapidly progressing scoliosis. I was frustrated and in pain so I quit any sort of physical activity until the end of high school when I started going to the gym. I loved fitness but I quickly became bored and was looking for a way to switch things up, when during college I found CrossFit Tallahassee. I walked in the door just about two years ago and I never wanted to walk out…& I hate graduation for making me do so! 

CrossFit Tallahassee quickly became a second home to me. I loved the atmosphere, the friendships and how strong I felt. In two years, I went from being unable to do a pull-up to easily doing chest to bars and with a lot of practice I achieved my ultimate goal of muscle-ups! Through every work-out there are always others cheering you on and I truly felt I could talk to anybody which isn’t something I’ve ever really experienced. The community is incredible and the WOD is never over until the last person finishes. It was never about being the first one done, lifting the heaviest or running the fastest…rather it was about each person doing the best they can and improving themselves. 

Most importantly, I have yet to find another box with the same quality of trainers. Each workout I could rely on them to answer my questions, be encouraging and take some pretty cool (& unflattering) pictures. All of the trainers focus on safety and proper form and will always be there to help. They know who you are as well as your strengths/weaknesses…this is an invaluable quality that I have not experienced anywhere else. I have even dropped into gyms and I felt like no one knew that I was a drop-in because the gym wasn’t well acquainted with their own members. That will never be the case at CF Tally because they make a point to know you on Day 1. On the note of trainers, I have to give a special shout out to Pat. Due to my back issues, there were certain days when the prescribed workout was too much for my back to handle and Pat was always there to help me work around it to elicit the same physiological response without injuring myself. There were some days when that included coming up with an entirely different workout and I never felt like a burden for it…in fact, the only time I ever got any shit was when I didn’t show up for a few days! Pat would always encourage me and would never let me do any less than my best and I can’t thank him enough for all his help the past two years.

Thank you CF Tally for the blood, sweat and occasional tears (I’m looking at you 14.5/16.5) I am stronger, faster and happier than I was two years ago. My mindset has even changed as I probably haven’t said the word “can’t” in a solid year and a half. I cannot wait to come back and visit. 

If you’re looking for a place to improve yourself, make new friends and have a blast while doing it then look no further. You’ve found it. 

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Kelly Fowler

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Kelly Fowler

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I found myself at Crossfit Tallahassee three years ago for several reasons - but I can boil it down to the drunken college debauchery was taking a toll on my body. The fact that I ended up at Crossfit Tallahassee was purely based on a hungover Sunday Google search shortly followed by you will do this and you will not quit.

I will be completely honest in saying my first month (more like three) of Crossfit were nothing short of miserable. It took me longer to understand the workouts vs completing them, you are constantly sore, and certainly thinking to yourself ‘why would anyone pay to feel like this’. I was certain Patrick had given up on me when after a month I was still asking what color weights needed to go on the bar while Jon blasted Britney Spears and gave me the “get on the f-ing rig or get out” mentality. 

I rode out the storm. Till after many months I still assumed I was ‘not where I should be’ and quit. I was back one week later, asking my trainer to disregard my cancellation. Then gone again. Then back again.

I think it’s important to remember why I found myself at this gym three years later with a different mindset. It became home. Progression and PRs began to correlate directly from consistency and healthy competition. Friends turn into family, trainers begin to know you better than you know yourself, and you are amazed on a daily basis of what your body can handle. 

Stay true to who you are and what you are capable of. Listen to your trainer(s). Encourage others not because of their score, but effort. Don’t cheat yourself. Show up every day. Continue learning. Smile. Laugh. Most importantly, have fun with it. I fell in love with the process only when I was able to do so, and I truly believe that is why so many others do as well. 

Thank you Crossfit Tallahassee and trainers! You are a special bunch.

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Carden Lanpher

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Carden Lanpher

'First I want to apologize for my untimeliness of this review... I've been putting it off for a while. My justification is that I don't want to relive the days of leaving CFT!!! No excuses, I know Greg...

Ok but seriously, let's take a little trip back in time...I have a background in competitive tumbling that ended in 2005, when I was 15, after I blew out my knee. I got certified to teach yoga in 2011 and have been teaching/practicing ever since. I would have considered myself very active and in good shape. Other than yoga, recreational volleyball and the occasional golds gym trip, I wasn't doing anything too exciting in terms of exercise. Nothing was pushing me to get better or stronger or get outside my comfort zone and I was always worried about re injuring my knee. Then I heard of Crossfit. It started when I saw a video of a friend doing some strange lift called a "snatch" - something I'd never heard of and it looked terrifying, so naturally I was intrigued.

I joined CFT a few months later in May of 2013. I'll spare you from the detail of all the PRs and improvements - because everyone knows you turn into a superhero once you start Crossfit (Right?). The best part, my knees stopped hurting as I gained strength and body awareness! 

The real reason for this review is to highlight the experience I had during my ~3.5 years at Crossfit Tallahassee. It was life changing to say the least. Not only physically but mentally. I learned to take myself to a different level and push through things I never thought i could. I am stronger in every way because of it. You have no idea what you're capable of, trust me.

The other side of the coin is the community. CFT is not lacking in the amazing people you will meet. I've made lifelong friends that are from every walk of life, and we've all come together because we are passionate about health and fitness. From the second you walk in the door you are family. There is not one person - new member, old member or coach - who is not approachable and willing to help. The support you get from the people are CFT is undeniably immaculate.

People may call it a cult or they make fun of the movements or say you're going to injure yourself, but in reality you will feel better and look better than you ever have before, and as long as you listen to your body (that's the yogi in me talking) and listen to your trainers (I think the saying is "check your ego") you will be happier and healthier than ever!! And not to mention you learn some pretty bad ass tricks and the sweet facilities (3 of them!!) don't hurt!

I'm truly honored to have been a part of the CFT family and to have the privilege of teaching yoga for the gym and it's amazing athletes!


As I transition to a new career in Charlotte, NC and new a Crossfit gym, I will never forget the journey that got me where I am today. I have Crossfit Tallahassee to thank for a big part of that!

Love you all and miss you all!!!'

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Leo DiBenigno

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Leo DiBenigno

I joined TallyCF in May 2013 and was a member for 2 years and only left because I moved away to a new city.  At the time I was 46 years old, so yes, Crossfit truly is for everyone!  I first heard about CF the usual way, from someone who had tried it.  Their assessment of CF:  "Damn, that's hard but fun!"  That was in 2010 and I basically forgot about it.  Fast forward to 2013 when I finally decided to join.  Of the various CrossFit options available in Tallahassee, TallyCF was the obvious choice for me because of all the consistently positive feedback I received when I was asking around about which box I should join. 

At the end of that first orientation class, I felt fine.  48 hours later, not so much.  It was clear that my fitness level at the time had, let's say, lots of upside potential, just like my school teachers used to tell me!  But I went back each day, and slowly at first, and then more rapidly, I saw remarkable improvement.

But my discipline and determination could only take me so far.  I needed good teachers, and TallyCF has a stable of incredible coaches.  Over those two years, my coaches were Danny, Pat, Jon, and Frankie.  Each of them taught and motivated me in different ways.  Danny got me started on my journey and provided the foundation to build upon under his watchful eye for perfect form.  Jon always pushed me to try harder, lift heavier, move faster.  He clearly believed I could do better than what I believed and that kind of encouragement is invaluable.  Frankie was the no-nonsense "drill sergeant" who had this uncanny ability to make me laugh when I was sure I was going to die.  Pat, who was the coach for probably the vast majority of my WODs, was a virtual fountain of knowledge.  Under his tireless guidance (with lots of patience!), I started PRing, RXing, and doing things I never thought possible.  If you haven't figured it out by now, I've come to believe that the secret to CF is great coaches, and TallyCF has them in abundance.

In addition to great coaches, TallyCF provides a welcoming environment with a healthy dose of friendly competition.  Irrespective, if you're a complete beginner or seasoned veteran, you will find everything you need to challenge yourself and ensure that you achieve your personal fitness goals.  Classes are offered throughout the day from early morning to evening, and with three gym locations around town, TallyCF made it super convenient to fit a daily workout into my schedule.  I felt like my monthly membership was an absolute bargain for what I was provided in return in terms of coaches, equipment, classes, extra training, and access to the gym even on Saturday.      

I'm still doing CF today in my new city and expect to continue indefinitely.  Nothing else compares in my opinion.  It has been the best investment to my physical well-being that I've ever made.  Is CF hard?  Yes, some days are harder than others.  But my time at TallyCF was also incredibly fun and gratifying.  The coaches and fellow athletes, who became friends along the journey, were amazing sources of constant motivation.  There is a turning point in CF when everything just clicks.  I can say as a complete CF novice when I first started, you will go from feeling overwhelmed to fully comfortable, confident, and excited to learn more and push yourself beyond what you thought possible.  Fortunately, all that happens fairly quickly.  The results have exceeded even my most optimistic expectations.  And they will for you as well.

Leo DiBenigno

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Ryan Abernathy

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Ryan Abernathy

I started at Crossfit Tallahassee back in the summer of 2014. I was only there for about a year before I moved away, but have great memories from my time there. I was pretty anti-Crossfit before joining CFT, but my year as a member changed my view of it—mostly due to the great coaching CFT has. Special shoutouts to Pat and John who really helped tweak some issues with some of my lifts that have proved incredibly helpful. Jason, Frankie, Greg, and Danny were all great as well and made me really appreciate the time I got to spend at CFT. I’m not sure I would have the same positive opinion about crossfit if I had joined another crossfit gym, which really speaks volumes about the quality of coaching this gym has. While I was never a “full-time” crossfitter, instead pushing my training closer to the powerlifting side of things, I always felt welcomed at CFT—even as a Gator in enemy territory—and enjoyed the time I got to spend there. Looking forward to next time in Tallahassee so I can stop by and say hi to everyone! 

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Christine Mitchell

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Christine Mitchell

Here's a picture from January 2014.

I began my journey at CrossFit Tallahassee over three years ago. In the beginning I would attend a few times a week and honestly, I didn't try very hard. Even then, I still noticed slight improvements and realized that I was slowly making progress (goodbye banded pull-ups and hello double unders). I eventually made a commitment to myself to attend as often as I could (even with my crazy, and sometimes unpredictable work schedule). CrossFit has now become my favorite part of the day.

As I have traveled to other boxes, I have come to realize that a gym can only be as good as its trainers. I may be biased, but I believe Tallahassee CrossFit has some of the best around. I'm sincerely going to miss all the coaches. Along the way, I have met some amazing people and developed lifelong friendships. I am definitely going to have difficulty finding another box that compares to CrossFit Tallahassee.

And one from her last wod in September 2015.

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Ted Randles

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Ted Randles

I moved to Tallahassee for a one-year job, and I can say in all honesty that Crossfit Tallahassee has challenged me every day since I joined in November.  Even on the days when I skipped, I would feel guilty picturing the look of sad disappointment Pat would have if he knew I was taking a breather.  Thank you Danny for nursing me while I was a Crossfit baby.  Thank you Francis for teaching me to suck less and for showering Bear with affection.  Thank you Pat for your mercilessly high standards, for your exceptional teaching abilities, and for your inspiring eyebrow game.  And thank you Jason for keeping standards high while being somewhat less frightening than Pat.  I will miss you all, and I would welcome you to come visit me in DC, where the boxes cost twice as much but, I'm sure, won't compare to this one.

Ted

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Gabriela Balicas

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Gabriela Balicas

It might come as a surprise when I say that I joined crossfit three months ago with the main intent of maintaining my sanity. I came back to Tallahassee this summer to study for a graduate school entrance exam, and thus joined Tallahassee crossfit in hopes of finding a community of people with whom I could de-stress as well as share a common passion for fitness. Yet, to say that these past months have given me exactly that is almost a crude understatement. What I have gained these past three months has been so much more than just a supportive community in fitness; I have gained confidence, character, drive and inspiration. I have learned to push myself harder than I ever considered myself physically capable, to trust myself, and to feel fear but do it anyway. Most importantly however, I have learned to love competition, because it drives me to accomplish more than I ever would if I pushed myself alone. 

Crossfit, as a competitive sport, is as much mental as it is physical, and while this experience has trained me to be more physically tough, it has also taught me to be more mentally resilient: to drop the excuses and just get the job done.

As I look back on these past three months, I feel nothing but gratitude towards everyone I have met, for I have benefitted from their presence in one way or another. I owe Chris Ristuccia in particular a huge thanks, as he not only put up with my daily shenanigans and prevented me from winning any Darwin awards, but he also built my base from the ground up. I have also had the pleasure to train under Teresa, Tori, Greg, Pat and Jason, all of whom have been exceptional trainers in their own regards. Crossfit Tallahassee has entirely changed my view of fitness and health, and as I close this small chapter of my life I will always continue to train with the mindset and skills that I have learned here. Thank you all for a wonderful, sweaty, summer.

Much love,

Gabriela

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Alana Scarborough

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Alana Scarborough

The only regret I have about my time at Tallahassee Crossfit is that I didn’t start sooner. Around March 2015 I finally decided that I’d had enough with just running in circles (literally) trying to maintain mediocrity when it came to fitness. I’ve grown up in all types of athletics, from swimming, to team sports, and some weight lifting as well. But more than actually playing any of these sports, I love being coached. And that’s why I’m so bummed I only got to spend 4 months with the incredible coaches at Crossfit Justified.

Jon and Tori have pushed me and believed in me when I honestly didn’t believe in myself. They also took the time to work with me at my level. If the weight was too heavy to perform the lift, drop it. If I didn’t have the strength to do some gymnastic move, let’s alter it. Not to say they would coddle me and let me slack; not in the least. They worked with me as best they could, making sure I got the most out of every minute I spent under their supervision. I’m faster, stronger, have better technique than I did 4 months ago and it’s because of the time and effort put in not only by me, but by these people who have dedicated their time and talents into the people that walk into their gym every day. 

My experience at here has made me fall in love with Crossfit and I’m so excited to come back soon to be coached by these incredible humans. I mean really, I wouldn’t be able to do doubleunders if it weren’t for Jon and I give Tori all the credit for getting me into a handstand. Maybe one day I’ll get a pull up…we’ll see. 

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Austin Bombich

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Austin Bombich

When I started Crossfit in 2013 I had a general idea of what it was about, but I had never attempted most of the movements.  I walked in with knowledge of the basic movements like a squat, bench, and press, but the Olympic movements and gymnastics were all new to me.  I played football in high school and loved the competitive nature in the weight room, which I found again in Crossfit.  I was instantly hooked from the first day and have been obsessed ever since.  Starting out I thought I was in decent shape, but I soon realized that was not the case.  I fell in love with everything Crossfit entailed.  I cleaned up my diet, fixed my sleeping habits, put an emphasis on mobility and learning proper technique, and constantly asked for advice and tips.  These changes helped by transform my body into one I always hoped for.  I owe all my progress to the trainers at Crossfit Justified, specifically Jon Humberstone, Pat Deasy, Francis Russo, and Tori Brady.  I cannot thank you all enough for the great coaching, the friendly and competitive environment you created, and your dedication to help me and all the other members achieve our fitness goals.  I have set personal records and lifted weights I thought I would never even come close to and have pushed my body beyond what I thought was possible.  Crossfit has taught me many things about myself inside and outside of the box that has helped me grow tremendously.   As I move on to the next chapter in my life I look forward to continuing my pursuit of fitness, but I will never forget where it all started. 

Austin Bombich

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Jill Stupski

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Jill Stupski

I started "participating" in crossfit last October. It wasn't until April that I really bought into it. The first few months I was in survival mode and just trying to keep up the courage to attend classes. I can honestly say that I have never felt better and I know crossfit is a huge part of that. I absolutely enjoy the atmosphere at Crossfit Tallahassee. The workouts are accessible to anyone no matter the level of fitness. There are tons of classes throughout the day which makes it easy to fit into your schedule. Everyone is extremely encouraging and helpful. Pat and Frankie have been excellent coaches. They have been very patient and continue to help me improve. I finally can do a pull up! My 5k times are faster! The WODs have helped increase my leg strength. I no longer get shin splints when completing longer runs. My goal of running a marathon seems very attainable now! Thank you for everything!!!

Jill

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Kayla Gonzalez

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Kayla Gonzalez

A few months before I moved to Tallahassee for finally being accepted into Florida State University, I made the decision of joining CrossFit. My mom and step-dad were family friends of the man who owned the box that was just a couple of blocks from my house, so I thought, what the hell, this could be good for me. If I’m being completely honest, I absolutely underestimated what I was getting myself into. My first day of foundations classes was, as I like to call it, a hot mess. A simple 400-meter run had me gasping for air and the 14lb-weighted ball felt more like 1,000 pounds. I was determined, though, and soon enough I saw myself getting stronger and soon enough I was hooked. I know CrossFit gets a lot of crap from other people saying that we brag about it too much, but that’s because they have no idea how addictive it is, seeing yourself improve and become stronger with every passing week. So, instead of going twice a week I started going four times a week, until finally I started going six times a week and found myself waking up early Saturday mornings just to get one good workout in early in the morning before I started my day. 

The people I met and friendships I made at my box back home made it that much harder to leave when August rolled around. I had never felt more at home at a gym in my life. So, when I finally moved to Tallahassee, that first Fall semester I was CrossFit-less an pretty miserable as well. Spring semester was the same, up until May, when my best friend, who I think everyone is familiar with, Theresa Luaces told me about the CrossFit box she joined up here. She talked my ears off about these people I had never heard of before named Jonathan, Frankie and Pat and how they were not only some of the greatest people she’s come to meet but some of the best trainers. I will admit I was hesitant at first, I was stubborn and thought that there was no other gym that could compare to the one I had back home; but boy was I wrong. Getting back into shape after so many months of not working out was difficult and excruciatingly painful, but I knew that it would pay off in the end to finally get back to where I was before I left home. But with the help of Jon, Frankie, Pat as well as Tori and even Greg Keeter himself, my time at CrossFit Justified had by far exceeded my expectations. 

It’s no surprise to me that I’m getting the same feeling I had before I left my box back at home. The people I’ve met and friendships I’ve made at CrossFit Justified are ones that I know I will never forget. So thank you, CrossFit Justified, for not only getting me back into the swing of things again, but making me feel just as welcome as I did before. 

Kayla Gonzalez

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Tamara Voorhees

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Tamara Voorhees

 I love CrossFit Killearn!!! You guys are awesome people/trainers/owners, and I'm happy that I had the opportunity to get to know you both. I will truly miss my morning classes. Chris is a fantastic trainer, and the other athletes always kept me laughing through the pain. Their presence lessened the struggle of getting up early to exercise.

I originally started CF to increase my endurance and upper body strength for a Tough Mudder after friends talked me into joining their team. I felt very well-prepared for that race, and it never occurred to me to stop training afterwards. I am completely surprised and pleased by the physical and mental changes that I have experienced in the short time that I have been a member.

CrossFit is part of my life now, and I have already started the process to join another box in my new neighborhood. I am officially hooked thanks to you! My one suggestion would be more gatherings at Killearn. The older crowd likes to party, too!! I like that you started a yoga class there, though. Too bad for me that it's happening right as I am leaving. Keep up the excellent work. It's really a fun environment, and I will definitely miss it .

Thanks for all that you do!

Tamara Voorhees

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Ginger Baker

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Ginger Baker

When I joined Tallahassee Crossfit a couple of years ago, I was just starting medical school. It was my first introduction to Crossfit, and I didn’t necessarily have the time, energy, or money to get involved with it. Yet, I knew if I didn’t do something different in my daily routine by the end of med school I’d feel old, overweight, and sick. So I decided to see this program as a major investment in my health. I made the appropriate adjustments to both my schedule and my budget, and I have been paid back a million times over.


Crossfit Tally does a phenomenal job of introducing people to Crossfit. Many times I have been asked, “What is Crossfit?”, and I am more than prepared to answer only because of my training there. I jokingly ask back, “What is Crossfit not?” I know their intrigued because they probably never heard that before about a fitness program. It’s nothing but the truth though, and CFTally provides the complete package and more. It is life changing, and it’s powerful enough to keep you alive for a long time. It is one of the best medications. 


Many people are intimidated by Crossfit, and it seems to them as if I’m doing something superhuman. While I do enjoy that ego boost, they could not be more wrong. Crossfit is one of the most human experiences you can have. Many of the things we do is rooted in human biology. In my foundations class, Greg taught me that back in the day humans eliminated waste in the squat position, and we’ve lost that frequent, daily squatting exercise due to toilets. Hence at CFTally, we do a whole lot of squats. In effect, this program helps me reverse the damage done by the advent of modernized and technological society. I haven’t come across any other program with such detailed and evidence based concepts that I can connect with and apply to my daily life. There’s nothing superhuman about Crossfit, you simply begin at whatever level of fitness, and day by day you build on it and reach new levels. It is so far from being super intense and scary.  Challenging? Yes. Not doable? No, and going at my own pace has never been a problem for me at CFTally. I was at most a high school athlete and hadn’t exercised as consistently since. So there’s not a high level of fitness required to become involved. The fitness level required is for you to be able to lift yourself from the bed or couch and make your way to the gym. Everything is setup for you and ready to go. There isn’t anything complicated about it, and the success that follows is a result of making many small improvements over a period of time. Your success that will happen with CFTally is impossible to ignore. Along with noticing your improvement in the gym, you are strongly encouraged to document everything you accomplish on Wodify. I have a readily accessible, detailed history of every single workout I ever did in the past 2+ years. That’s really powerful information to have when you’re trying to hone in and make improvements. Through Wodify, you also can compare your results to everyone else’s. It’s the coolest and most useful thing relating to being a member of a fitness community,


Actually, most of my success is attributed to CFTally training. The trainers are so good at what they do, and that’s a huge understatement. I’ve mostly worked with Jon, and I haven’t met anyone more passionate about training a fitness community. I worked with many of the other CFTally trainers, and they all are also deeply invested in everyone’s success. They strongly encourage you to come early, stay late, and take time out on Saturdays to improve. There is endless attention from the trainers. It’s really all on you to take advantage. The trainers also explain the movements so well. It was never hard for me to understand anything because everything is so thoroughly demonstrated multiple times both physically and verbally. Moreover, no matter how long you been crossfitting, any kind of improper form is not tolerated. The trainers make it a point to make sure that moves are being executed with the best form even if we are fatigued. I really appreciated the hard work and energy the trainers put into the CFTally community. They are such inspiring and impressive people, and I will never forget what I’ve learned from them.


A lot of my learning also came from the CFTally community itself. CFTally athletes are of all different ages, fitness levels, schools, and occupations. Every WOD, I was inspired by their commitment to health and fitness. Many of them did not hesitate to help me along in my journey. It’s an amazing and unique support system. I have no choice but to feel good when I walk into the gym. There is always a ton of friendly faces and good vibes. 
 One additional, amazing opportunity CFTally provides are the Ashtanga Yoga classes. I’ve been instructed by both Darien and Carden, and they both are just wonderful, active, and attentive teachers. I swear the minute I started making this yoga class a part of my life literally everything improved. Also, I learned the practice itself brings me to a new kind of peace. It was not long before I got deeper in my squat and my elbows became magically higher in the front rack. Generally, I just felt better. I was less achy after workouts. I felt more confident in my lifts because I know the yoga practice is helping me prevent injury. It was the best decision, and I actually started liking yoga more than anything else. Now, I eagerly do what can seem like weird things such as standing on my head or laying down with my legs up against the wall. I have no shame; after a long day, it feels amazing.


This is a long review because there is just so much goodness wrapped up inside this program. It’s almost impossible to tell it all. To do it justice, you have to experience it for yourself. Yet, I do want to mention one more thing. Recently, I attended a CFTally nutrition seminar. I heard about it going on last year, and I brushed it off because I wasn’t ready to make a diet change. I realized this year that I really should have gone. Just this one day I took out to learn about nutrition, and everything has changed so much for the better. I’m definitely on the grassfed butter in your coffee train. I told my mom about it. Now I am literally watching her look and feel better than ever before, which brings me so much joy. I doubt I would have had this life changing exposure anytime soon if it weren’t for CFTally.


I’m very sad that CFTally won’t be my main box anymore since I’m moving to a new city. CFTally made it so hard for me to believe that any other place will be as great, but at least I have a great foundation from experiences at CFTally to help me be successful elsewhere. Tallahassee is my home though so it is not unlikely for me to drop in sometime in the future. Thank you, CFTally, for everything. It’s been a real pleasure!

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Samantha Goldmacher

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Samantha Goldmacher

When thinking about joining Crossfit, I had a lot of the stereotypical normal concerns that a lot of people may have. I kept thinking, " I am not in shape enough to lift all of that weight" "there's no way I can do those crazy movements" or, " I don't want to get bulky muscles." I am here today to break that stereotype because of my time spent at Crossfit tallahassee.

I have been a member for a year now, and I have been to a few different Crossfit gyms while traveling during the school year. The main difference that I truly feel Crossfit tallahassee has, is the direct coaching that the staff provides. I can't tell you how many times Pat, John, or Frankie would be working with me directly on specific movement, and continuously motivate me in the process.

Every time I step foot into the gym, I am constantly supported, pushed to do my best, and believe it or not, to have fun. Crossfit is something that has changed not just my fitness life, but my overall life in general. Because of Crossfit, I feel better day to day, I have a support group of friends, a family that pushes me to succeed beyond the gym, and a home that I get to come to after a long day.

I use to dread working out, but now, I look forward to the one hour in the Crossfit gym. Not only do the trainers educate you on movements, they educate you on nutrition, health, wellness, and recovery. As crazy as it may sound, my trainers and my gym actually care about me and my well being. That's the Crossfit difference. We are more than a place to workout. We are a family. 

 

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Joseph Raia

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Joseph Raia

Here’s my review

It might be hard to believe, but I can be an extremely shy and timid person, especially in new environments. Often times I would not complete workouts at the gym because I had to wait until guys that were bigger than me to finish using the equipment or I was too nervous to increase weight because I would fail in front of everybody. I was 140 pounds, I felt like they could eat me alive. Finally, I was able to gain some weight, but it was 25 pounds of pasta, pizza, and wine during my summer in Italy- it was definitely time to make a change. 
 
My goal was to increase my strength in lifting, which I knew would make me look better for spring break, but I never fully realized my potential until last September joining CrossFit Justified. Instantly, I felt welcomed and at home, and I quickly became comfortable with everyone. The environment we created at Justified made the pain of working out enjoyable, because you know that everyone was in the same boat suffering along with you. Nothing motivates me more than seeing the level of competition our community of athletes participates at, not only with each other, but also more importantly with themselves. 
 
Before I leave in May, I want to be able to complete a bar muscle up. I came in early one day to practice and was having a difficult time. Every single person that walked by me gave me a piece of advice and encouragement and would not stop pushing me until our WOD started. This is what makes CrossFit Justified special and thing I will miss the most. I want to thank everyone for the pushing me when I did not think I was able to continue and showing me that the only reason you are not able to do something is because you believe that you cannot. I know I will reach my goals and set new ones, always striving to become a better version of myself. 
 
Thank you for an incredible eight months and I will definitely be thinking of Justified where ever I keep improving. 
 

Best Regards,

Joseph Raia
Bachelor of Science in Real Estate
Florida State University 2015

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Kevin Joyce

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Kevin Joyce

I joined CrossFit Tallahassee in August 2013.  Prior to that time, I did not have much experience lifting weights and had simply tried to stick to running.  However, because of the demands of law school, I had abandoned running as well.  I knew I needed to make a change, so I decided to join CFTally before starting my third year of law school.  I knew that the diversity of the WODs would be something I enjoyed, but I really did not know what to expect.  I walked in my first day at 6 a.m. with that “deer in the headlights” look but was quickly greeted by Frankie within seconds, which was reassuring and welcoming.  Those next couple of weeks, Frankie took the time to teach the movements and recommend working weights that allowed me to focus on learning the movements without being overwhelmed.  

Unfortunately, the 6 a.m. class was not for me though (I need a little more time to wake up), so I began looking for a new class to attend.  Enter Danny and the 6:30 p.m. class.  Danny continued to teach the movements and allow me to use weights I was comfortable with in order to keep good form.  After some time, Danny started to challenge me by encouraging me to add more weight, and before no time, I was doing the WODs RX.  I was amazed at what I could accomplish when I fully listened to Danny and took his advice.

However, because of scheduling changes, Danny headed to Killearn, and Pat took over the 6:30 p.m. class.  With Pat, not only did I continue to improve my development and form, but with his guidance, I was able to increase the intensity of my workout.  Somehow, Pat always managed to be right by my side at the moment I wanted to take a break or put the bar down.  Pat would encourage me to push through that wall and keep going.  Through his coaching, I was able to reach times and rep counts that I did not know were possible.

Honestly, there are not enough words to express my gratitude for the trainers and all that I have learned during my time at CFTally.  They are all truly exceptional and knowledgeable in all areas.  However, as great as the trainers are, they are not the only thing that CFTally has going.  The athletes are incredible as well.  Not only are the athletes cheering for you in the box, but out of the box as well.  While I was preparing for the Florida bar exam in June and July 2014, the other athletes always kept my spirits up and encouraged me to stay focused.  Even though I disappeared the last two weeks before the exam, they welcomed me back with open arms when I was done with the exam and were the first to congratulate me when I found out I passed.  It really is like a big family at CFTally.

As I leave Tallahassee behind and move to Tampa, I am worried about what my CrossFit future holds.  I have been so blessed and spoiled at CFTally that nothing will ever surpass or probably even come close to it.  I only hope that I can find a new box where the trainers and athletes are half as great as they are at CFTally!

Kevin Joyce

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