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# CrossFit Allendale

Fitness - Nutrition - Community

## Sitemaps

- [XML Sitemap](https://crossfitallendale.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Keep Meal Prep Simple: Back to School Season](https://crossfitallendale.com/2026/08/17/keep-meal-prep-simple-back-to-school-season/) - As schedules get busier this fall, keep your meals simple, use shortcuts when you need them and prepare what you can ahead of time. Back-to-school season is busy enough. Your nutrition plan shouldn't add more stress.Meal prep doesn’t have to be all or nothing. Maybe you don't have time to prepare an entireweek's worth of
- [Beat the Heat: Why Staying Hydrated Is One of the Best Things You Can Do for Your Health](https://crossfitallendale.com/2026/07/08/julyblog/) - While many people focus on nutrition and exercise to improve their health, one of thesimplest—and most overlooked—habits is drinking enough water. Proper hydration supportsnearly every system in your body, helping you feel better, perform better, and even supportyour weight-loss goals. Thanks to Jenn from West Michigan Weight Loss for this month's nutritional write-up.
- [Summer Produce Guide: Fresh Foods ThatMake Meal Prep Easier](https://crossfitallendale.com/2026/06/10/june-blog/) - Summer is one of the best times of the year to focus on healthy eating. Farmers markets arefull of fresh produce, grocery stores are stocked with seasonal fruits and vegetables, andmeal prep becomes easier when nature does most of the work for you. Thanks to Jenn from West Michigan Weight Loss for this month's nutrition
- [May Blog:](https://crossfitallendale.com/2026/05/20/may-blog/) - Why Building Muscle Changes Your Body Composition More Than Just Losing Weight When most people start a weight loss journey, the number on the scale becomes the focus.But what many women don’t realize is that true transformation often comes from changingbody composition — not simply losing weight. Body composition refers to the ratio of body
- [Creatine: Performance and Therapeutic Benefits in a Simple Protocol Creatine](https://crossfitallendale.com/2026/04/22/creatine-performance-and-therapeutic-benefits-in-a-simple-protocol-creatine/) - Creatine is best known for improving strength and muscle growth—but it’s also gaining attentionfor its broader health benefits. A short “loading phase” of 10–20 grams per day (split into smallerdoses) can quickly saturate the body’s creatine stores, supporting both performance andtherapeutic outcomes. Thanks to Jenn from West Michigan Weight Loss for this month's article.
- [March: The Month of Momentum](https://crossfitallendale.com/2026/03/09/march26/) - Thanks to Jenn from West MI Weight loss for March's monthly write-up!
- [Small Actions, Repeated Daily, Change Your Body](https://crossfitallendale.com/2026/02/04/small-actions-repeated-daily-change-your-body/) - Let’s Get Something Straight About Weight Loss the educational truth: Thanks to Jenn from WEST MI Weight Loss for this month's tip.
- [Healthy Swaps for Classic Thanksgiving Dishes](https://crossfitallendale.com/2025/11/12/healthy-swaps-for-classic-thanksgiving-dishes/) - Thanksgiving is one of the most cherished meals of the year—rich in tradition, comfort, and, let’s behonest, plenty of indulgence.While there’s nothing wrong with enjoying your favorite foods, manytraditional recipes are high in saturated fat, sodium, and added sugars.The good news is that with a few strategic ingredient swaps, you can enjoy the flavors you
- [How to Meal Prep for Weight Loss Without Spending Hours in the Kitchen](https://crossfitallendale.com/2025/10/22/how-to-meal-prep-for-weight-loss-without-spending-hours-in-the-kitchen/) - One of the biggest challenges people face when trying to lose weight is time. Between work, family, and everyday life, the idea of spending hours chopping, cooking, and portioning meals can feel overwhelming. The good news? Meal prep doesn’t have to take up your entire Sunday to be effective. With a few smart strategies, you
- [The Pros and Cons of Taking Supplements ](https://crossfitallendale.com/2025/09/23/the-pros-and-cons-of-taking-supplements/) - Walk into any health store or scroll through wellness pages online, and you’ll find shelves full of vitamins, powders, and pills all promising better health, weight loss, more energy, or stronger immunity. Supplements can absolutely play a role in supporting health goals—but they aren’t magic, and they’re not always necessary for everyone. Let’s break down
- [The Power of Protein: Why It Matters and Where to Get It](https://crossfitallendale.com/2025/07/14/the-power-of-protein-why-it-matters-and-where-to-get-it/) - When it comes to nutrition, one word often rises to the top: protein. Whether you're an athlete, trying tolose weight, or simply aiming to lead a healthier lifestyle, protein plays a vital role in keeping your bodystrong, energized, and functioning at its best. Thanks to Jenn from West Michigan Weigh Loss for this month's Nutrition
- [Fat: The Good, the Bad, and the Ugly of ThisEssential Macronutrient](https://crossfitallendale.com/2025/06/04/junenutrition/) - For decades, fat has been a nutritional scapegoat—blamed for everything from heart disease to weight gain.But in recent years, science has started to reshape our understanding of this misunderstood macronutrient.The truth? Fat isn't your enemy. In fact, it’s essential to your health. Like most things in life, the key lies inthe type and amount you
- [Carbohydrates 101: The Good, the Bad, and the Vital](https://crossfitallendale.com/2025/05/07/maynutrition/) - When it comes to nutrition, carbohydrates often get a bad rap. They’ve been blamed for everything from weight gain to fatigue, and the rise of low-carb diets hasn’t helped their image. But carbs are much more than just sugar and bread. In fact, they're one of the body's most important sources of energy. Let’s break
- [What Happens if Your Calories Are Too Low While Trying to Lose Weight?](https://crossfitallendale.com/2025/04/07/aprilnutrition/) - When embarking on a weight loss journey, the first thing many people consider is creating a calorie deficit. However, there’s a fine line between creating a healthy calorie deficit and cutting calories too drastically. While it may seem like eating fewer calories would speed up weight loss, going too low can have serious consequences for
- [Exploring the Variety of Eating Programs: Finding the Right Fit for your Lifestyle.](https://crossfitallendale.com/2025/03/09/marchblog/) - In today's world, where health and wellness have become top priorities, the abundance of eating programs and diets can be overwhelming. From cutting-edge nutritional strategies to time-tested methods, there's no shortage of ways to approach food, fitness, and overall well-being. Each program has its own set of principles, guidelines, and philosophies, making it important to
- [Common Weight Loss Myths Debunked: What You Need to Know](https://crossfitallendale.com/2025/02/15/common-weight-loss-myths-debunked-what-you-need-to-know/) - In today’s world, weight loss advice is abundant, but not all of it is rooted in science. Many myths andmisconceptions cloud the path to healthy, sustainable weight management. If you're trying to loseweight or simply stay informed, it’s important to separate fact from fiction. Here, we’ll tackle somethe most common weight loss myths and set
- [Kickstart Your New Year: Weight Loss and Healthy Habits for 2025](https://crossfitallendale.com/2025/01/10/kickstart-your-new-year-weight-loss-and-healthy-habits-for-2025/) - Thank you to Jenn from West Michigan Weight loss for the insight! Check out her services: https://linktr.ee/wmwl
- [The Importance of Sleep in Weight Loss](https://crossfitallendale.com/2024/11/18/the-importance-of-sleep-in-weight-loss/) - In today’s fast-paced world, where hustle culture often celebrates burning the midnight oil, it’s easy to overlook the simple yet profound role sleep plays in our overall health, particularly when it comes to weight management. While diet and exercise are frequently highlighted as the cornerstones of weight loss, getting sufficient, high-quality sleep is equally critical.
- [How to Stay on Track with Your Weight Loss Goals During the Holiday Season](https://crossfitallendale.com/2024/12/09/how-to-stay-on-track-with-your-weight-loss-goals-during-the-holiday-season/) - Thank you to Jenn from West Michigan Weight loss for the insight! Check out her services: https://linktr.ee/wmwl
- [Setting Realistic Weight Loss Goals](https://crossfitallendale.com/2024/09/23/setting-realistic-weight-loss-goals/) - When it comes to weight loss, setting realistic goals is crucial for long-term success and overall well-being. It's easy to get caught up in the allure of rapid transformations and drastic changes, but the truth is that sustainable weight loss is often a gradual process. By setting achievable and realistic goals, you can continue your
- [The Role of Nutrition in Weight Loss: A Balanced Approach](https://crossfitallendale.com/2024/08/27/the-role-of-nutrition-in-weight-loss-a-balanced-approach/) - When it comes to weight loss, we often focus on exercise routines, fad diets, and the latest weight loss supplements. However, one of the most crucial elements in this journey is frequently overlooked: nutrition. Proper nutrition not only supports overall health but also plays a pivotal role in achieving and maintaining a healthy weight. Understanding

## Pages

- [Home](https://crossfitallendale.com/) - Fitness - Nutrition - Community
- [Contact](https://crossfitallendale.com/contact/) - Contact Us We can answer any questions you may have about CFA! If you're on socials, feel free to message us there Please message us on Facebook or Instagram, or fill out our New Client Intake Form! If you'd rather just send us a message, drop your info below. Your Name: Email Ask your questions
- [Coach Anna Steele (CF-L2)](https://crossfitallendale.com/coach-anna-steele/) - Coach Anna Steele Growing up I was a very active kid and could never quite “sit still”. I played almost every sport that I could – soccer, basketball, golf, tennis, track, and powerlifting. In 7th grade I started going to lifting in the mornings to help me get stronger for basketball. I instantly had fallen
- [About The CFA Coaches](https://crossfitallendale.com/about-the-cfa-coaches/) - OUR COACHES Coach Josh CrossFit Level 3 (CCFT), 202514+ Years of CrossFit Coaching & ProgrammingBBA, U of M – Flint, 2013Brother of KateHusband to RachelDad to Fallon & CohenDog Dad of 2 dogsLearn more about Coach Josh >> Coach Kate CrossFit Level 3 (CCFT, 2025)14+ Years of CrossFit & Coaching Programming Master’s of Public Health, GVSU,
- [Coach Josh Connelly (CF-L3)](https://crossfitallendale.com/coach-josh-connelly-cf-l3/) - Coach Josh Connelly I have had a passion for fitness and exercise since high school. I had been a chubby kid in elementary and middle school. I joined the tennis team in high school, and exercise and fitness became one of my passions. I started going to the local YMCA the day after I finished
- [Staying on Track With Nutrition & Fitness During the HolidaySeason](https://crossfitallendale.com/staying-on-track-with-nutrition-fitness-during-the-holidayseason/) - The festive season is packed with parties, travel, and endless treats—which makes it easy to drift fromyour usual habits. But staying on track doesn’t mean restricting yourself.With a few simple strategies,you can enjoy the celebrations while still feeling balanced, strong, and energized.
- [🍷 Can Alcohol Stall Your Weight Loss? Here’s What You Need to Know](https://crossfitallendale.com/blog/can-alcohol-stall-your-weight-loss-heres-what-you-need-to-know/) - If you’ve been working hard on your weight loss journey but aren’t seeing the results you expect, your weekend wine or evening cocktails might be playing a bigger role than you realize. While an occasional drink isn’t likely to ruin your progress, regular alcohol consumption can quietly sabotage your efforts in more ways than one.
- [Schedule](https://crossfitallendale.com/schedule/) - Schedule MONDAY 5:10am – Bootcamp5:45am – CrossFit7:00am – CrossFit8:00am – Open Gym (Ends 10:00am)4:00pm – CrossFit5:00pm – CrossFit6:00pm – CrossFit TUESDAY 5:45am – CrossFit7:00am – CrossFit8:00am – Open Gym (Ends 10:00am)4:00pm – CrossFit5:00pm – CrossFit6:00pm – CrossFit WEDNESDAY 5:10am – Bootcamp5:45am – CrossFit7:00am – CrossFit8:00am – Open Gym (Ends 10:00am)4:00pm – CrossFit5:00pm – CrossFit6:00pm –
- [Bass River Adventure Race](https://crossfitallendale.com/bass-river-adventure-race/) - Bass River Adventure Race SATURDAY, SEPTEMBER 6th 2025BIKE. HIKE. PADDLE. Following the success of the first race in 2024, we’re thrilled to bring back this West Michigan gem for year two!What’s New? New course with fresh challenges and checkpointsLess overall distance on foot and paddle sectionsLonger bike section featuring the Idema Explorer’s TrailMore Bigfoot!Now offering 4-hour
- [Membership](https://crossfitallendale.com/membership/) - Membership Membership UPDATE (NOVEMBER 2023) We are excited to announce that we are now able to provide HSA/FSA reimbursements through TrueMed for our CrossFit Memberships. Contact us for more information! HOW TO GET STARTED In order to become a member at CrossFit Allendale (CFA) one must first take our Basic Elements Beginners Course. If you have
- [Testimonials](https://crossfitallendale.com/testimonials/) - Testimonials All you need to do is take the first step, we can help change your life! Testimonial - Brett R “I joined CFA in 2021. We had just had our second child and I was overweight and losing overall strength as I moved into my thirties. There’s nothing quite as motivating as holding your
- [Blog](https://crossfitallendale.com/blog/) - Blog Keep Meal Prep Simple: Back to School Season As schedules get busier this fall, keep your meals simple, use shortcuts when you need them and prepare what you can ahead of time. Back-to-school season is busy enough. Your nutrition plan shouldn’t add more stress.Meal prep doesn’t have to be all or nothing. Maybe you
- [Basic Elements Beginners Class](https://crossfitallendale.com/basic-elements-beginners-class/) - BASIC ELEMENTS BEGINNERS CLASS Our Basic Elements is designed for people who want to get started with CrossFit and allows you to get hands on practice with our movements and exercises. This is the best starting option for people new to CrossFit.These three sessions are at a slower pace than jumping right into our normal
- [Drop In](https://crossfitallendale.com/drop-in/) - DROP IN In town for just one day or for a week? We would love to have you come workout!If you are looking to stop by, please follow these steps!Check our current schedule.Fill out our waiver before you arrive if possible.Pay our drop-in fee ($20) here or through Venmo After you pay your drop in fee we
- [CFA How to Videos](https://crossfitallendale.com/cfa-how-to-videos/) - CFA How to Videos Logging In Adding Member of the Month Adding/Editing a page Editing the menu / Adding a page
- [Demo Page for Tutorials](https://crossfitallendale.com/demo-page-for-tutorials/) - Demo Page for Tutorials Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla
- [General CrossFit](https://crossfitallendale.com/general-crossfit/) - General CrossFit This class provides each and every member with the best possible workout, coaching, and program design possible, and is scalable to your current fitness level and level of progression.Each hour long session starts off with a dynamic warm up, then progresses to a strength or skill portion, and then finally to our intensity
- [Open Gym](https://crossfitallendale.com/open-gym/) - Open Gym What is it? Open gym is a great opportunity for more access to the gym. This allows members to work on specific skills outside of class or the ability to train mid-morning. Our classes do a great job of overall fitness but open gym can be tailored to exactly what you need. How
- [Bootcamp](https://crossfitallendale.com/bootcamp/) - Bootcamp CrossFit Allendale Bootcamp is a fun and effective program that delivers results for EVERYONE. The Bootcamp program is similar to our normal CrossFit classes but without the weight lifting. This 30 minute class will incorporate bodyweight movements, medicine balls, rowing, biking, kettlebells, and more into a calorie burning workout! This program is great for people
- [Coach Dave Valko (CF-L2)](https://crossfitallendale.com/coach-dave-valko-cf-l2/) - Coach Dave Valko In my youth I played a lot of sports – soccer, baseball, basketball, and even earned my black belt in Shorin-ryu Shorinkan karate. After high school, sports stopped. I enjoyed a lot of food and drank lots which lead to a multitude of health issues. After having kids, sports entered back into my
- [Member of the Month](https://crossfitallendale.com/member-of-the-month/) - MEMBER OF THE MONTH September 2026 Member of the Month Jennifer Z August 2026 Member of the Month Doug July 2026 Member of the Month Guillermo Y June 2026 Member of the Month Sam M May 2026 Member of the Month Derek B April 2026 Member of the Month Josie March 2026 Member of the
- [Nutrition Coaching](https://crossfitallendale.com/nutrition-coaching/) - NUTRITION COACHING Are you looking for more accountability for your eating habits? Are you getting enough calories? Too many? How do you know? Announcing CrossFit Allendale Nutrition Coaching. By combining education, accountability and action, we can influence behavioral change and forge new habits to last a lifetime! This is about real long-term results, this is
- [About Us](https://crossfitallendale.com/about/) - About Us We are a CrossFit training facility located in Allendale, Michigan. We service clients throughout Allendale and the Western Grand Rapid’s area.Our CrossFit group classes are created with the intent to make you healthier, stronger, leaner and more athletic. Each class has a designated coach that designs the workouts and teaches you the proper
- [10 Years Strong](https://crossfitallendale.com/10-years-strong/) - 10 Years Strong I sat down to write this without any plan or idea of what I would say. After 10 years I just felt like reminiscing and since people always ask about how we started I thought I would start there.Looking back on 10 years it blows my mind how quickly it has gone
- [No Sweat Intro](https://crossfitallendale.com/no-sweat-intro/) - NO SWEAT INTRO NO PRESSURE. NO CONTRACTS.Our No-Sweat Intro is designed to give you a time to discuss your goals with one of our coaches and see how we can help YOU reach your goals. We don’t do contracts and we don’t believe in high pressure. What we do believe in is your ability to
- [What is CrossFit?](https://crossfitallendale.com/what-is-crossfit/) - What is CrossFit? CrossFit is a fitness program that is fun, challenging and above all effective. It’s for people who are serious about making their lives better. We train people just like you: parents, teachers, kids, former college & professional athletes, military & law enforcement, and people who never dreamed they would be in better
- [Coach Kate Connelly (CF-L3)](https://crossfitallendale.com/coach-kate-connelly-cf-l3/) - Coach Kate Connelly As a kid, I was never into sports or exercise. Running the mile once a week in middle school would make me nervous because I was never athletic. The summer after my freshman year of high school, I started working out with a personal trainer, Paul. I have to say that Paul

## Members of the Month

- [Jennifer Z](https://crossfitallendale.com/member-of-the-month/jennifer-z/) - As the member of the month, Jennifer Z shares how CrossFit at CFA changed her life and fitness. Learn how hiking and family time fit into her routine.
- [Doug](https://crossfitallendale.com/member-of-the-month/doug-f/) - What do you do when you're not at CFA? Anything outdoors. I enjoy fishing, hunting and camping. I also enjoy taking things apart and fixing/restoring them. What do you do for a living? I am a structural engineer for a company that builds environmental test chambers. How has your fitness changed since joining? My fitness
- [Guillermo Y](https://crossfitallendale.com/member-of-the-month/guillermo/) - What do you do when you're not at CFA? I like sports, mostly baseball and soccer so I like to watch those. I am currently following the FIFA world cup very closely and rooting for Spain. My wife and I also like a lot to travel when we have time off work What do you
- [Sam M](https://crossfitallendale.com/member-of-the-month/sam-m/) - What do you do when you're not at CFA? I enjoy being outdoors as much as possible with my husband. Hiking, traveling, fishing, trapping and gardening are some of our hobbies. What do you do for a living? I work in the greenhouse industry. My family owns a wholesale greenhouse operation in Hudsonville. I specialize
- [Derek B](https://crossfitallendale.com/member-of-the-month/may-derek-b/) - What do you do when you're not at CFA? Work and family. I love visiting National Parks with my family and being active in kids sports. What do you do for a living? Commercial Banker. I love numbers and working with Companies and the people that own and run them. How has your fitness changed
- [Josie](https://crossfitallendale.com/member-of-the-month/josie/) - What do you do when you're not at CFA? I am a senior at GV so I am usually at my internship or hanging out with my roommate. What do you do for a living? Full-time student for the next couple of months. How has your fitness changed since joining? I am stronger and can
- [Debbie G](https://crossfitallendale.com/member-of-the-month/march-mom-debbie-g/) - What do you do when you're not at CFA? Work, run, hunt, knit and sew What do you do for a living? My husband and I own and operate Big Mike’s Kettlecorn and Lemon Shakers vending business How has your fitness changed since joining? I am a lot stronger and that has helped in our
- [Jessica Lubbers](https://crossfitallendale.com/member-of-the-month/february-jessica/) - What do you do when you're not at CFA? Watching my kids play sports, volunteering at their school, reading (listening) to books, camping and vacationing with my husband and kids, attending our church. What do you do for a living? Hair stylist, don’t judge me when my hair is a mess in the morning… How
- [Beka B.](https://crossfitallendale.com/member-of-the-month/beka-b/) - What do you do when you're not at CFA? I like to be outdoors as much as possible whether it is going for a walk, hiking, rollerblading, snowboarding, etc. I am also constantly doing some sort of creative hobby and spend a lot of time with family and friends. What do you do for a
- [Dom H.](https://crossfitallendale.com/member-of-the-month/member-of-the-month-dom/) - What do you do when you're not at CFA? Coach lacrosse, hang out with my orange cat Riggy, cook, watch sports. What do you do for a living? Head women’s lacrosse coach at GVSU. How has your fitness changed since joining? I have been able to learn new skills and get so much better at
- [Hannah F.](https://crossfitallendale.com/member-of-the-month/member-of-the-month-hannah-f/) - What do you do when you're not at CFA? As a mom to a toddler, I am usually finding fun and creative ways to entertain her! As a family, we love to spend time outdoors, doing crafts, and spending a lot of time with our closest friends and family. On my own time, I am
- [Carol M.](https://crossfitallendale.com/member-of-the-month/october-mom-carol-m/) - What do you do when you’re not at CFA? I spend as much time as I can with my family and friends. What do you do for a living? I’m retired, so every day looks a little different! How has your fitness changed since joining? I have more endurance, more strength, and more self-confidence. My
- [Anna Steele](https://crossfitallendale.com/member-of-the-month/member-of-the-month-anna-steele/) - What do you do when you're not at CFA? I LOVE going to concerts (especially if its Zach Bryan), hanging out with my friends and family, traveling, coaching track and field, and hanging out with doggos that aren’t mine (Chris Steele please let me bring a dog home!!) What do you do for a living?
- [Sofie](https://crossfitallendale.com/member-of-the-month/sofie/) - What do you do when you're not at CFA? Everything! I love kayaking, going downtown to festivals, tubing, bonfires, rock climbing (indoors), painting, dancing, the list goes on! What do you do for a living? I help people that are having issues with their passports or need emergency passports (overseas or in country). How has
- [Pat G](https://crossfitallendale.com/member-of-the-month/member-of-the-month-pat-g/) - What do you do when you're not at CFA? My hobbies include, Bike Riding, Motorcycling, Golf, Swimming, Traveling and Cooking. What do you do for a living? Technical Sales for a Large Software Company How has your fitness changed since joining? It has dramatically improved. My strength, balance, flexibility and stamina have all increased. When
- [Jeff Ham](https://crossfitallendale.com/member-of-the-month/member-of-the-month-jeff-h/) - What do you do when you're not at CFA? I garden, read, cook unnecessarily elaborate weeknight meals, play video games (I’m a Nintendo fangirl), and snug my pittie Mellon and frenchie Tommy. I did a lot of traveling in my 20s, but my 30s were all about becoming a certified Domestic King. I’ve also recently
- [Dan Cerminaro](https://crossfitallendale.com/member-of-the-month/member-of-the-month-april25/) - What do you do when you're not at CFA? Aside from work I spend a lot of time coaching and watching my four kids play soccer, baseball, and softball. I also spend time volunteering at my church, and if I have time left I fish, camp, and spend a lot of time outdoors. What do
- [Carly Haller](https://crossfitallendale.com/member-of-the-month/carlyh/) - What do you do when you're not at CFA? I travel an aggressive amount for work and pleasure, both domestically and internationally. I’ve gotten used to life on the road, but I have really come to love being at home and investing in my house via endless projects. I really value my friends, whether we
- [Shauna Boughey](https://crossfitallendale.com/member-of-the-month/3181/) - What do you do when you're not at CFA? Spend time with my three daughters (Neva-13, Jovi-13, Violet-8) & husband, travel, enjoy west michigan and being outside (well, mostly in the nicer months!). What is your Job? I am the director of Operations for Women’s Health at Corewell Health. I love advocating for women and
- [Varun Menon](https://crossfitallendale.com/member-of-the-month/varun-m/) - What do you do when you're not at CFA? I cherish spending time with my wife Amy (who also goes to CFA), and our 2-year-old daughter Leela. We love to go on long drives and visit new places. When did you realize that CrossFit was right for you? I’ve always been a hobbyist gym goer,
- [Nikyda Lake](https://crossfitallendale.com/member-of-the-month/january-member-of-the-month/) - What do you do when you're not at CFA? I work as a small animal emergency veterinarian at EVCC Holland. I’m a mom to 2 girls (ages 2 and 6), 2 cats and a dog. I love to play volleyball, watch sports and read psychological thrillers. When did you realize that CrossFit was right for
- [Amy Menon](https://crossfitallendale.com/member-of-the-month/member-of-the-month-amy-m/) - What do you do when you're not at CFA? You'll find me enjoying quality time with my family—my husband Varun (who also attends CFA), our 22-month-old daughter Leela, and our dog, Pepper (mini Bernedoodle). When did you realize that CrossFit was right for you? After my first workout at CFA! Once I was cleared for
- [Jessie Walters](https://crossfitallendale.com/member-of-the-month/member-of-the-month-november-2024/) - What do you do when you're not at CFA? I am a first grade teacher in the Kenowa Hills school district. In my free time I like to spend time with friends and family, I also enjoy playing volleyball, reading and watching trashy reality TV shows. When did you realize that CrossFit was right for
- [Tony Vandermolen](https://crossfitallendale.com/member-of-the-month/october-member-of-the-month-tony-v/) - What do you do when you're not at CFA? I'm a Journeyman Toolmaker in the deep draw tooling community. When I do get free time I enjoy being on the water and hiking When did you realize that CrossFit was right for you? Shortly after starting, I enjoy the structure that every class has. As
- [Mackenzie Maka](https://crossfitallendale.com/member-of-the-month/2956/) - What do you do when you're not at CFA? Go to wrestling practices, and hanging out with friends and family. When did you realize that CrossFit was right for you? After my freshman year of wrestling realizing I wanted to get stronger and faster. What movement do you despise over everything and why? Thrusters everything
- [Jason Jarrad](https://crossfitallendale.com/member-of-the-month/jason-jarrad/) - Jason was an easy pick for Member of the Month. One day he just showed up and has been with us ever since. We've seen him make tremendous improvements in his overall work capacity, movement, and health. Plus, he's lost over 50 pounds! Jason is super friendly and is now one of the staples at our 5:45 am class. We're excited to watch him come in for a workout every day and leave it all on the floor (literally). Keep up the great work, Jason!
- [Melissa Anstey](https://crossfitallendale.com/member-of-the-month/melissa-anstey/) - We are thrilled to have Melissa as our Member of the Month for July. She was an easy pick, as her consistency, improvement, and attitude make her a joy to have in our early morning class. Since starting with us a few years ago, she has improved in all aspects of her fitness, including endurance, strength, and overall movement. This year, she has focused more specifically on her nutrition, and you can see a significant difference in her body composition. Keep up the good work, Melissa; we are thankful you joined CFA over two years ago!
- [Ben Hoffman](https://crossfitallendale.com/member-of-the-month/ben-hoffman/) - We are thrilled to recognize Ben as our Member of the Month for June. Since joining CrossFit Allendale in June 2020 with his wife Becky, Ben has shown remarkable dedication and enthusiasm. His commitment to improving his fitness is truly inspiring. Since starting, he is a regular at our 5:48am class, and has even done a few CrossFit competitions. His ability to take on challenges, like running a 25k on short notice and completing “Clovis” and "Murph" every year showcases his resilience and determination. Congrats, Ben, and keep up the fantastic work!
- [Ashley Hresko](https://crossfitallendale.com/member-of-the-month/ashley-hresko/) - Ashley is one of those people that it took some time for her to really drink the Kool-Aid. After her first 7am workout we did not see her back in the gym for at least a solid 4 months. Not sure what happened there but as soon as she came back for the second time she was ready to commit and hasn’t looked back since. During that time she has become one of our most consistent and enthusiastic members while becoming a perfect fit for the CFA community. Her fitness has improved tenfold and she is better at every aspect of fitness. She has participated in all of our fitness events including finishing Murph, competing in the open and getting second place with her partner at our in-house competition last year. It has been very cool to see her start off as very intimidated to somebody who works hard everyday to get better. Its safe to say Ashley has come a long way but we are still excited to see what she can do in the future!
- [Jarrod Herbig](https://crossfitallendale.com/member-of-the-month/jarrod-herbig/) - Jarrod has been one of our regulars at the 5:45am class for over a year now. He shows up every day ready to work hard no matter what the workout is. He has made huge gains in both his strength and endurance since starting with us at CFA. Plus he always bring his friends, family, and kids to workout which is awesome. He has rightly earned September’s member of the month spot. Keep up the hard work, Jarrod!
- [Ted Rossman](https://crossfitallendale.com/member-of-the-month/ted-rossman/) - Ted has come a long way in the past year. To be honest we don’t even remember where he came from, he just showed up one day, signed up for three months and has been crushing it every since. He would like to tell you that he sucks at everything but in reality he can do about 25 unbroken pull-ups, bench 220# and run a sub 5:50 mile at 45 years old. Now if that's not impressive we don’t know what is. If the workout is a long hero wod, we are quick to suggest Ted throw on the vest to slow him down. Not to mention, he did Murph twice in the span of three days and beat his first time by over a minute!! We like to give him a hard time about his flexibility but it is way better than it used to be. When he is not passed out on the ground after a workout he can be found cheering on others who have yet to finish and that is the true CrossFit spirit. We are lucky to have Ted at CFA and we are really glad he showed up that one day.
- [Kayela Malewitz](https://crossfitallendale.com/member-of-the-month/kayela-malewitz/) - Kayela started with us earlier this year and has put in hard work ever since her first day. She has gained both strength and endurance. She is a regular at our 5:45am class and some days comes back at night to work on her weaknesses. Not only has Kayela improved at CrossFit, she has also been working on her diet to make sure that it is fueling her training. Keep up the hard work, Kayela!
- [Kevin Ahrens](https://crossfitallendale.com/member-of-the-month/kevin-ahrens/) - Kevin is well-deserving for December’s member of the month. He has been a part of CFA for over 4 years now, one of our original members. We appreciate his commitment to CFA over all of those years! Kevin has been able to power through any wod since day 1. Not only has he gotten faster and stronger, in 2018 he finally began showing up on time to classes, which is what makes us most proud ;’) …..Aside from being extremely fit, Kevin is an all around good guy who is easy to talk to and workout with. Keep up the hard work, Kevin!
- [Jenna Leveille](https://crossfitallendale.com/member-of-the-month/jenna-leveille/) - To be honest I think 99% of the reason why Jenna comes to CrossFit is to pet the puppies and show off her handstand walks. But really we pick our member of the month based upon consistency, hard work and improvement and Jenna shows all of these on a weekly basis. She rarely ever misses a day and really gives it her all every single workout. Since starting with us she has improved every element of her fitness such as becoming a better and faster runner and much stronger. To show her dedication she even found a CF gym im Chile to workout at while on study abroad last summer. What a great way to learn Spanish! Thanks for being an awesome member and supporter of CFA Jenna, we look forward to seeing you improve even more in the future! (Also her mom does CrossFit too!! This is her favorite picture.)
- [Zac Spangler](https://crossfitallendale.com/member-of-the-month/zac-spangler/) - Zac has all the characteristics we want to see when somebody starts CrossFit. He shows up regularly, gives it his best each and everyday, and encourages the people around him. Since starting CrossFit his gymnastics have improved greatly along with his cardio and strength. He has become a much better runner and better at overall CrossFit skills like not redlining workouts in the first 1 minute. It has also been great to see him talk both his Dad and Girlfriend into trying out CF. We are excited to see Zac stick with it and continue to improve his fitness into the future!
- [Abbey Rogers](https://crossfitallendale.com/member-of-the-month/abbey-rogers/) - Abbey has been a consistent member for over 2 years now & is well deserving for April’s member of the month spot. She comes to class every morning ready to give it her all with a smile on her face. She has gained a huge amount of strength since joining with us and continues to improve in all other aspects. Congrats, Abbey!
- [Brian McKeiver ](https://crossfitallendale.com/member-of-the-month/brian-mckeiver/) - Brian is past due for being member of the month & well deserving. Brian was one of the first people to walk into our door back in 2014. Not only does he consistently do CrossFit himself, but he also provides his employees at Bizstream memberships with us as he understands the importance of staying fit & healthy. Although Brian has some issues with his back, that does not prevent him from showing up almost every day ready to work hard, with proper modifications any workout is possible for anyone. We are happy to still have Brian with us and supporting us 5 years later! Thank you, Brian!!
- [Jordan Whiteley](https://crossfitallendale.com/member-of-the-month/jordan-whiteley/) - Seeing how much Jordan has improved since he started CF has been truly impressive. We know how much he hates to run but when he started i'm not sure if he could jog 200m. He’s still not the fastest guy but his ability to jog for distance has gotten so much better. He has lost more than 40 pounds since starting with us and improved his strength, cardio and even his pull-ups, plus for a big guy his flexibility is unmatched. It’s nice to see him push himself everyday and always give it his best. Plus his personality and smiling face are something we look forward to having in the gym everyday. Keep up the hard work Jordan, you rock!
- [Trever Slater](https://crossfitallendale.com/member-of-the-month/trever-slater/) - First off, both Trever and his wife Kari have been such great additions to CFA since they started with us last fall. Trever was already in pretty good shape before he started but CrossFit opened him up to some new movements and workouts that he has not been exposed to. Since last fall every part of his fitness has improved. He has gotten really good at gymnastics (pull-ups, push-ups and dips), his strength is up and his cardio is impressive for an “old guy”. Trever is always ready to work hard and push through tough workouts and even do movements he hates (like overhead squats…). We are always thankful for hard working and friendly CFA members like Trever, and we look forward to seeing him continue to crush it!
- [Stacy Biedron](https://crossfitallendale.com/member-of-the-month/stacy-biedron/) - Stacy was one of the people who just showed up one day and has been with us ever since. She said it took her awhile to convince herself to walk through the door but once she did, it was one of the best decisions of her life. Some of our favorite moments were the first time she got a “real” box jump at 20” after mentally being stuck on the small box for awhile and watching her get her first rope climb. Stacy has a tremendous work ethic and positive attitude and I think that really is true to her life outside the gym too. Since day 1, Stacy has been a great addition to our gym and community and we know CrossFit has made a tremendous positive impact on her life as well. Keep up the hard work Stacy!
- [Tyler Pavliga ](https://crossfitallendale.com/member-of-the-month/tyler-pavliga/) - Tyler is well deserving of October’s member of the month. He joined our CFA family around August 2018 and has put in a lot of work since then. He has made huge improvements in his gymnastic skills from when he started. Pretty recently he has taken his fitness outside of the gym and has represented CFA well in multiple CrossFit competitions. He is a real personable guy and everyone enjoys working out with him in our classes. Keep up the hard work, Tyler!
- [Ryan Szpak](https://crossfitallendale.com/member-of-the-month/ryan-szpak/) - The amount of improvement, in both health and fitness, that Ryan has seen this past year is tremendous. From where he started with us in January 2019, we have seen a huge increase in his self confidence. He has gotten stronger, leaner, and a lot more flexible. His consistency in the gym is what we love to see from our members and it has really paid off. Keep up the hard work, Ryan! - Coach Kate
- [Melissa Cruz Dyke](https://crossfitallendale.com/member-of-the-month/melissa-cruz-dyke/) - Melissa is the first member of the month of 2020 and has earned her spot. She comes in every day ready to sweat with a smile on her face (even though it’s before 6am). It is great to work with someone who does not mind modifying movements due to certain aches and pains like Melissa. She is easy to coach and a joy to be around. She has followed the CrossFit methodology well this past year- regular wods and cleaning up her nutrition- and it shows. Keep up the hard work and discipline, Melissa!
- [Josh Schumacher](https://crossfitallendale.com/member-of-the-month/josh-schumacher/) - Josh walks, talks, lives and breathes CrossFit. When he first came to CFA he was a Freshman at GVSU and it has been cool to see him grow up and evolve into the college Senior over the last four years. It would be hard pressed to find many people who have attended the gym as regularly as he has since 2016. Some of his most impressive accomplishments are recently doing 21 unbroken ring muscle-ups and 35 strict handstand push-ups along with a 210# pound snatch. Not only is he super fit but he has been involved with every CFA competition, guy’s night, food challenge and fantasy football league we can think of. Shoes is all around a hard working and genuinely good guy and that's why he was an easy pick for MOM.
- [Max Catanese](https://crossfitallendale.com/member-of-the-month/max-catanese/) - Max has been steadily coming to CrossFit and working hard for the last year. All of those classes have led to an improvement in his strength, endurance and barbell movements that were new to him. Max is a very friendly guy and is very consistent in making it to our last class of the day. Seeing him come in and do Murph last year after only a couple months of CF was pretty awesome and we fully expect him to crush last year’s time when he does it this year. He is also one of our members who flies under the radar a little bit, and that is why we only have two pictures of him on this page... Keep up the hard work Max!
- [Jean Bailey](https://crossfitallendale.com/member-of-the-month/jean-bailey/) - Jean has been attending our classes consistently ever since she began with us last summer. Not only have we seen an increase in her overall fitness, her confidence has greatly increased as well. I liked that she pointed out how great CrossFit has been for her mentally, many people tend to overlook that benefit of regular exercise. Keep up the hard work & consistency, Jean!
- [Maggie Schouwburg](https://crossfitallendale.com/member-of-the-month/maggie-schouwburg/) - Maggie is past due for member of the month. She has been a great addition to our gym these past few years. Not only is she a joy to be around but she also puts her all into every single workout. She shows up ready to work hard every day. She has officially graduated from grand valley and will be starting a new chapter in her life soon so we wanted to make sure she knows that she is a valued member of CFA!
- [Meghan Davis](https://crossfitallendale.com/member-of-the-month/meghan-davis/) - Meghan used to just come to the gym social events and kickball and we would ask her everyday when she was going to workout. Fast forward a while and for whatever reason that was the day… and she hasn’t looked back since. She got in the habit of coming to the gym everyday and it really has paid off. Not only has she gotten stronger and learned how to do pull-ups but also amid some nasty shin splints she has gotten better at running. Meghan is fun to be around and one the most friendly people at CFA. We have been happy to see her grow from student to teacher in her career and we are just happy to be a small part in her journey. Keep up the hard work Megz!
- [Aalyah Hill](https://crossfitallendale.com/member-of-the-month/aalyah-hill/) - Aalyah has been consistent with CrossFit for just over a year now. She is extremely busy being a mom, wife, student, and working yet she still comes to the gym as often as she can. It is great to see Aalyah make time to better herself inside of her busy schedule. She comes every time ready to put in work. Aalyah has gained an immense amount of strength since starting with us and proves that she is a kick ass, strong woman each and every day. She is well deserving of July’s member of the month. Keep up the hard work, Aalyah!
- [Marin Cerchez](https://crossfitallendale.com/member-of-the-month/marin-cerchez/) - This month marks Marin’s 2 year CFA anniversary which makes it the perfect time for him to be our member of the month. Marin consistently walks into CFA with a smile on his face and ready to do whatever the wod calls for. Plus he is one of the most friendly people around the gym. We are happy to have him as a part of our CFA family!
- [Dana Wessels](https://crossfitallendale.com/member-of-the-month/dana-wessels/) - We are thankful to be a part of getting Dana ready for the Marines. After starting last August she has been in the gym super frequently, doing her best and even kept working out during the quarantine. Her fitness has improved immensely over the last year. Not only has she gotten stronger and become a better runner but she has also gotten more comfortable with her barbell lifts and quite a few new friends. One of the biggest improvements was her pull-ups. When she started she was unable to do a single strict pull-up and after plenty of hard work she was able over 8 in a row! Dana was a great pick for member of the month for September as she is leaving for the marines this month. We want to wish her the best of luck!
- [Morgan Vander Schaff](https://crossfitallendale.com/member-of-the-month/morgan-vander-schaff/) - Morgan is well deserving for this October’s member of the month. We are thankful to have her as a part of our CFA family. She is always ready to put work in and sweat. We have seen her gain a drastic amount of strength in different lifts since she started with us and she is always looking to improve her weaknesses. Keep up the hard work, Morgan!
- [Deb Steele](https://crossfitallendale.com/member-of-the-month/deb-steele/) - Most people are still sleeping at 5am. Not Deb. Take for example this morning, October 30th. It was 34 degrees and we had our garage door wide open. Deb was doing our bootcamp class in cold right on the edge of being outside in the darkness. No excuses or complaining, just her John Deere mask and her hard work. Quite honestly Deb is very overdue for Member of the Month. She is one of the most consistent and dedicated members we have. Although there are some movements she is not able to do (yet) she always finds a way to modify and keep moving. She says CrossFit has been a staple of her PT and treatment process and really that makes us so proud. Deb really is the heart and soul of this gym. No matter what is going on in your life, you can control what you can control, and your movement and exercise is one of them. Keep up the hard work Deb, you are a badass!
- [Ashlin Aiken](https://crossfitallendale.com/member-of-the-month/ashlin-aiken/) - Ashlin has earned her place as December’s member of the month. She comes to the gym every day ready to do whatever the whiteboard calls for with no complaints. She has consistently improved in her overall fitness since starting with us. Keep up the hard work, Ashlin!
- [Kaitlin Murphy](https://crossfitallendale.com/member-of-the-month/kaitlin-murphy/) - Kaitlin has been a consistent member with us for a few years now and has earned her place as February’s member of the month. She comes in each day ready to do whatever that whiteboard calls for as well as to spend some quality time with the gym dogs. We are thankful to have her as a part of our CFA family. Keep up the hard work, Kaitlin!
- [Jay Altman](https://crossfitallendale.com/member-of-the-month/jay-altman/) - Big Jay has been ready to work hard since the first day he walked into our doors last June. He has made tremendous gains including strength, cardio and even flexibility in the last 8 months. Outside of the gym he has been dedicated to eating right and they both have come in hand and hand. After about four months of CrossFit we had to do a double take at his original picture as I believe he was down 35 pounds at that point: Pretty incredible! It has been awesome to watch both Jay and his wife Jess become so dedicated to getting healthy and living an active lifestyle. We are thankful that Jay (& Jess) found CFA and he really is a good dude just like his favorite athlete JB!!
- [Kari Slater](https://crossfitallendale.com/member-of-the-month/kari-slater/) - Kari has been well deserving of member of the month for quite some time now. She shows up consistently at 5:45 am ready to get a sweat in. Since starting CF she has improved her running, gotten much stronger and made some friends along the way!! We love having her and Trever as part of our CFA family. Keep up the hard work and consistency, Kari!
- [Harry Singh](https://crossfitallendale.com/member-of-the-month/harry-singh/) - Harry has been a great member and has made significant improvements to his health since starting with us. Not only is he super friendly but he is also super strong. He always finds time to make it for a class even with his busy work schedule and his presence always makes a class more fun. Since starting back after quaratine Harry has lost over 40 pounds and also PR'd all his squats, deadlift and running times. We are thankful to have him at CFA!
- [Markie Richardson](https://crossfitallendale.com/member-of-the-month/markie-richardson/) - Markie has been with us since last summer and she has been going strong nonstop ever since. It has been great to see her improve her health and fitness so much all while making some new friends in the process. She has gained plenty of new skills in the last year, significantly improving her running and strength in the process, all while losing 30 pounds!! Her consistency really has paid off. We are thankful to have you at CFA Markie, keep up the hard work!!!
- [David Bump](https://crossfitallendale.com/member-of-the-month/david-bump/) - Bump is one of those guys who just shows up day after day ready to work hard and be challenged. He is an all around good dude and definitely a big part of our community. His consistency has made him faster, stronger and more fit all while losing weight. He’s also the best foam roller field goal kicker that we have at the gym. Keep up the hard work Bump!!
- [Tanja Anderson](https://crossfitallendale.com/member-of-the-month/tanja-anderson/) - Tanja is one of the staples of our early morning class. Her positive attitude, friendliness and sense of humor make her a joy to work with every morning. Since starting CrossFit she has gotten much aster & stronger while improving her core strength all while making some friends in the process. We are excited to see her continue her CrossFit journey. Keep up the hard work Tanja!!!
- [Chad Bradley](https://crossfitallendale.com/member-of-the-month/chad-bradley/) - Chad has been with us for awhile now and is definitely a staple at our 5:45am class. Not only has he improved in all elements of his fitness but he also has found ways to get his family involved into CrossFit and made some new friends along the way. Chad is a good example of showing up consistently & giving it his all each and every day. Keep up the hard work Chad, we are proud of you!!
- [Sean Verschueren](https://crossfitallendale.com/member-of-the-month/sean-verschueren/) - Sean started with us just a little over three years ago and has been super present in the gym ever since. We still remember his first day too and watching how far he has come since his first workout Glen has been awesome to see. Not only has his fitness, mindset & ability all improved but he has also made plenty of new friends along the way. We are thankful Sean found CFA and he is definitely a big part of the CFA community. We are excited to see him keep up the hard work into the future!
- [Jess Altman](https://crossfitallendale.com/member-of-the-month/jess-altman/) - It’s hard to think of somebody who embodies CFA more than Jess. Hardworking, friendly and ultra consistent. We are very thankful that she found her way into the gym last year and are proud of all her hard work since. Not only has she gotten fit & made a bunch of new friends but she also started her own business inside CFA. Thanks for being awesome Jess, keep up the hard work! We know you will.
- [Dan Ghallegher](https://crossfitallendale.com/member-of-the-month/dan-ghallegher/) - From day 1 to now, I’ve got to say that Dan has made some awesome progress. In the last six months Dan has improved his health dramatically. At the beginning he had a tough time finishing workouts and was new to most of the exercises. Now he has gotten much faster, can finish each workout and his technique has improved greatly on every single movement. Dan brings a positive attitude and solid work ethic to each class and he is also one of the most friendly members you will find. We are very happy that Harry brought Dan into CFA and proud of how far he has come in such a short time. Next on the agenda is to get rid of his fear of heights. Keep up the hard work Dan!
- [Kelly Scholten](https://crossfitallendale.com/member-of-the-month/kelly-scholten/) - If you have met Kelly then you already know she is awesome!! Friendly, hard-working, consistent & super fit. When she is not teaching kindergarten you can find her working out with her son Andrew and running faster than the wind. Since getting started with us not only has she gotten stronger but she has also gotten better at everything else. Even her toes to bar have started to look great. We are so glad she decided to join us at CFA earlier this year. Keep up the hard work Kelly!
- [Josh Juarez](https://crossfitallendale.com/member-of-the-month/josh-juarez/) - Josh has been one of those guys who showed up to CFA one day and never left. Since then he has been a regular at our early morning classes. Not only has his all around fitness improved but he has also made some new friends along the way. Plus it's safe to say he's gotten pretty dang fit. The man can bench a house and run about a 6 minute mile in a vest….. Even the things he's not the best at, he works on them until he gets better. We are thankful Josh found CFA, and we are excited to watch him continue to get better into the future.
- [Shannon Felgner](https://crossfitallendale.com/member-of-the-month/shannon-felgner/) - Shannon has been with us quite awhile at this point. She started doing our bootcamp classes way back in 2016 and has slowly been adding in our normal classes as well. Without a doubt she is one of our most encouraging and friendly members, not to mention she is super fit!! Her cardio has always been strong but she has also been getting stronger, better at double-unders and one of the best at farmers carries. I remember when she started she would squat like three inches down on wall-balls, you should see her now! We are happy Shannon found her way to CFA and glad she has stuck around so long. Keep up the hard work Shannon! We know you will.
- [Mike Kren](https://crossfitallendale.com/member-of-the-month/mike-kren/) - We are pretty proud that June will mark 6 years of CrossFit for Mike. He is kind of a guy that flies under the radar but has been ultra consistent with his workouts at 7am ever since he started. Since starting CrossFit not only has his strength and cardio improved but he also developed better endurance and skills. Even though Mike lives in Cedar Springs he gets up early four times a week to get his workout in before work. We are thankful that Mike trusts us with his fitness and glad to have him be such a good part of CFA. Keep up the hard work Mike!
- [Sherry Kaur](https://crossfitallendale.com/member-of-the-month/sherry-kaur/) - Sherry has been with us for almost a full year now and she has been going STRONG since the day she started. She has lost quite a bit of weight since then and also gotten stronger, faster and improved her endurance. If you haven’t met her, just look for the woman with the bird or petting the dogs or holding a baby. She has been an awesome addition to our CFA community and is very funny and friendly. We are very thankful that Sherry decided to join our gym and we look forward to helping her continue to train towards her goal of joining the Army!
- [Ryan Young](https://crossfitallendale.com/member-of-the-month/ryan-young/) - Ryan recently celebrated his one year anniversary at CFA. About a year ago he started with us after moving over from the east side of Michigan and previously doing CrossFit. He has been a great addition to our community and is a very friendly guy. His fitness has improved and he is constantly getting stronger, faster and better at the technical lifts and double-unders. It also has been incredible to learn about why he started CF and how much it has benefited his health! Plus on top of that he’s a badass kickball player. Keep up the hard work Ryan, we are thankful to have you at CFA!
- [Megan MCReynolds](https://crossfitallendale.com/member-of-the-month/megan-mcreynolds/) - Megan has been going strong with us ever since she started. Sometimes she likes to doubt her own capabilities when it comes to certain movements and weights but that is when we like to give her a little extra push. 10/10 times she can do something she might doubt she can do.. Not only are we proud of her fitness but we are also proud of how far she has come and generally just how hard of a worker she is. Coming to CrossFit daily, working two jobs all on top of going to school full time. Plus she's a great part of our CFA community. That all made Megan an easy choice for member of the month!
- [Becky Hoffman](https://crossfitallendale.com/member-of-the-month/becky-hoffman/) - We are proud to pick Becky as our member of the month for August. She really instills a strong work ethic and has made some major strides in her fitness since starting over two years ago. Her gymnastics (especially pull-ups and toes to bar), cardio endurance and strength all continue to improve monthly. We really like how much Becky has fully embraced CF and the workouts. Something we also think is so cool is how her and Ben incorporate fitness into their kid’s lives. CrossFit, running, skiing, swimming and other sports can have such a lifelong impact when you start them young. Congrats on being August’s MOM, keep up the hard work!
- [Arthur Danner](https://crossfitallendale.com/member-of-the-month/arthur-danner/) - Art is one of those guys who started with us and has just been utra consistent and crushing it ever since. It’s been so great to see his fitness and overall health get better over the last 10 months. He has fit right in with our community and the 7am Bizstreamer’s. We are looking forward to watching him keep getting stronger, faster and slimmer. Keep up the hard work Art, we are glad to have you at CFA!
- [Celine Modert](https://crossfitallendale.com/member-of-the-month/celine-modert/) - We're thrilled to have Celine as our Member of the Month at CFA for May, recognizing her incredible journey spanning nearly five years of dedication and positivity. Celine's not just a powerhouse in the gym but also has a friendly demeanor that is perfect for our community. When she is not putting her dedication into her third graders or using her adventurous spirit, Celine can be found crushing some bar muscle-ups and handstand walks. Overcoming challenges with grit and a smile, she's become a beacon of strength and camaraderie, inspiring us all to push through tough workouts and embrace the journey, one rep at a time. Beyond her personal achievements, Celine's mission is to inspire others, showing them the life-changing power of fitness and the joy of community.
- [Marie DeGroot ](https://crossfitallendale.com/member-of-the-month/marie-degroot/) - Everybody loves Marie, she's the epitome of a good friend, mom, wife & CrossFitter. She has been a member with us for so long we couldn’t remember if she had already been member of the month or not. To make it even worse she couldn’t remember either… but this is in fact her first time. When we first met her she really struggled with sit-ups and ab movements but since then her core strength has improved immensely. Recently she started to string together more double-unders and she is continually getting better at burpees. She is without a doubt one of the most friendly and welcoming people we have at CFA. We are thankful Marie decided to join us in 2015 and we look forward to seeing her continue her fitness journey with us!!!
- [Lanna Gruppen](https://crossfitallendale.com/member-of-the-month/lanna-gruppen/) - Lanna is one of a kind and definitely one of our favorite people at CFA. It has been awesome to see her continue to workout and scale as needed throughout her pregnancy. She is always ready to work hard and try to start the workout early. She is a beast on the assault bike and can do at least 100 unbroken ring rows by now. She has been a great addition since she started with us almost two years ago and we can’t wait to meet her future little CrossFitter! Keep up the great work Lanna!
- [Kris Shyne](https://crossfitallendale.com/member-of-the-month/kris-shyne/) - If you have been in the gym within the last 9 months it's a safe bet you have met Kris. He is super friendly and encouraging to everyone not to mention he has a great work ethic. Before starting with us, he committed to getting healthy and was able to lose around 75 pounds on his own. Since joining CFA he has consistently been getting stronger, faster and more mobile. Kris epitomizes what we believe in at CFA; show up, work hard, make some friends and have fun. We are thankful he walked through our doors in April and can’t wait to see what the future holds for him!
- [Steve Lorenz](https://crossfitallendale.com/member-of-the-month/steve-lorenz/) - Steve. Ozzy, Oz, Jibbs. Good pick member of the month. Do CrossFit, Long time. Many PR’s.
- [Kaylee West](https://crossfitallendale.com/member-of-the-month/kaylee-west/) - It has been awesome on our end to watch the impact that CrossFit has had on Kaylee’s life. When she first started she was super timid and would scale most if not all workouts. Within the last year and a half her fitness has improved dramatically but at the same time so has her confidence in herself. She is always willing to do hard workouts and do movements that she hates. In that time she has also made quite a few friends and even got her brother Tyler working out with her as well. You rock Kaylee, we are so glad you found CFA and we can’t wait to watch your progress continue!!
- [Isaac Bennett](https://crossfitallendale.com/member-of-the-month/isaac-bennett/) - Issac is well deserving of the member of the month. I know everybody at CFA would agree on that. He started about a year ago and even after a tough injury he kept a positive attitude and kept showing up. He was pretty limited but he found ways to keep moving and doing what he could. That was truly impressive of his spirit and commitment. His fitness has definitely improved and he has made quite a few friends in the process. We are proud of all your hard work Isaac! We can’t wait to see you continue to get better into the future.
- [Abby Ritter](https://crossfitallendale.com/member-of-the-month/abby-ritter/) - We are so thankful Abby decided to join us last March! She definitely fit in with everyone right from the start. She has a friendly personality, a go getter attitude and an easy going demeanor. She recently hit her one year anniversary with us: in that time she has improved all elements of her fitness. Gotten faster, stronger and really improved her gymnastics skills. It has been awesome to see her embrace the CrossFit mentality and even drug her fiance Josh in to join the fun as well. We are looking forward to seeing her continue to improve her gymnastics and do Fresh Coast this summer. Keep up the great work Abby!
- [Mike Gohn](https://crossfitallendale.com/member-of-the-month/mike-gohn/) - It has been great to see how much Big Mike has improved since starting with us almost three years ago. He has gotten stronger, his endurance/cardio has improved tremendously, and his mobility has improved quite a bit. Sometimes he is hard on himself but he has really come a long way since 2020. When he is not popping fresh kettle corn he is a regular at the MWF 7am class. Since the start of 2023 he has lost almost 40 pounds as well!! How awesome is that? Keep up the great work Mike, we are proud of you!
- [Toni Renninger](https://crossfitallendale.com/member-of-the-month/toni-renninger/) - We are so glad that Toni came walking through our doors in 2021. She has been a great addition to CFA and an awesome part of our 7am class!! We really have enjoyed watching her get stronger, faster and fully embracing her hate of running. Toni embraces the CrossFit ethos and is one of the most friendly people we have. We are proud of all your hard work, keep it up Toni!
- [Brett Reister](https://crossfitallendale.com/member-of-the-month/brett-reister/) - If you don’t recognize Brett from CFA, you more than likely recognize him from True Value. The man knows where every part for every project is in the entire store!! We are thankful Brett joined us over two years ago and he has been a regular ever since. Since then he has gotten stronger & faster and lost a good amount of weight. We always appreciate his positive attitude and friendly spirit. Brett is a great part of our community, picking him for August’s member of the month was a no brainer!!!
- [Susana Myers](https://crossfitallendale.com/member-of-the-month/susana-myers/) - We love how consistent Susan has been since she started with us last year. It has been great to see her improve in every element of her fitness and she has also made some friends along the way! Recently she stepped out of her comfort zone and dropped in at a CF gym in New Orleans while on a trip, we are proud of that too. Keep up the hard work Susan, thanks for being a great part of CFA!
- [Tyler West](https://crossfitallendale.com/member-of-the-month/tyler-west/) - Tyler has come a long way since starting with us about two years ago. Without a doubt he has gotten stronger, gained muscle and improved his endurance. He is one of our most consistent members and always ready to push his sister Kaylee in a workout. We have seen CrossFit provide such an outlet for Tyler in his daily life and we couldn't be more proud. Reading his answer to "What sort of changes have you seen in your body, health, and fitness or just day to day life since starting CrossFit?" is a prime example of why we started CFA and our overall goal. Improve people's lives through CrossFit and have a good time while doing it. Keep up the good work Tyler!
- [Will Mace](https://crossfitallendale.com/member-of-the-month/will-mace/) - Since starting CrossFit in May 2022, Will has shown remarkable progress and dedication to his fitness journey. His commitment to the program is evident in the impressive gains he has made in strength, endurance, and overall well-being. He recently won our nutrition challenge and went SIX whole weeks without a cheat meal and working out 5x per week. That is impressive enough in itself. Will's consistent hard work and perseverance have truly paid off, and he serves as an inspiring example for others looking to start on their own fitness transformation. Keep up the good work Will!!
- [MJ Buechler](https://crossfitallendale.com/member-of-the-month/mj-buechler/) - MJ exemplifies everything that we believe in at CFA. Show up, work hard, have fun and reap the benefits. She has made plenty of strides in her fitness since starting with us last year. She has become much stronger and her endurance has steadily improved as well. Recently she has run two full marathons while continuing her CrossFit training. MJ is the ultimate gamer, she wants to win at all costs especially when it comes to the PVC or pizza game. We are thankful to see the impact that CrossFit has made on her life and all the friends she’s made in the process. Keep up the great work MJ, we will miss you when you move at the end of this month. 🙁
- [Bobby Austin](https://crossfitallendale.com/member-of-the-month/bobby-austin/) - What do you do when you're not at CFA? I really enjoy competition in general. I grew up playing any and all sports I could. I am always interested in learning a new one. I love chill nights with my wife, Leah, and two kids, Eden 13, and Wade 11. We love playing board games,
- [Randy Springer](https://crossfitallendale.com/member-of-the-month/randy-springer/) - What do you do when you're not at CFA? Enjoying life to fullest. Like to travel with my wife. Being with my 2 yo chocolate lab. What led you to Crossfit and CFA specifically? To get back in shape. But I wanted to try something different this time. Been to gyms and YMCA before. All
- [Molly Carlson](https://crossfitallendale.com/member-of-the-month/molly-carlson/) - Since Molly started with us in the Fall of 2021 she has been a staple in our classes. Her consistency and discipline for getting to the gym is something that she should be super proud of. She has made huge strides in increasing her strength numbers and pushes hard in the endurance wods. Keep up the awesome work, Molly!
- [Kate Ross](https://crossfitallendale.com/member-of-the-month/kate-ross/) - We are thankful that Kate decided to join us three years ago. She has made some amazing strides in her fitness since then. She has gotten faster, stronger and more mobile while continuing to build her endurance. Kate is somebody who always shows up and gives it her best, even if there are burpees in the workout. Recently she got her first ever rope climb and that was pretty awesome to see. Keep up the great work Kate, we are proud of you!

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