Ron Kross
CrossFit and Olympic lifting coach who brings real energy, intensity and serious technique to every single class.
Introduction
I'm Ron. I found CrossFit after eight years in the U.S. Army, when I was looking for training that felt like a team again. Eleven years later I've coached thousands of classes, competed at regional level and still get a kick out of watching someone hit a lift they didn't think they had in them.
My classes attract a real mix — former athletes, nurses coming off night shifts, and plenty of people who have never set foot in a gym. What they share is that they want variety, a supportive crowd and workouts that challenge them in new ways.
I lead our evening CrossFit classes and run a six-week Olympic lifting course twice a year.
Training Philosophy
Intensity is earned. Before we go fast, we move well. I teach the snatch and the clean and jerk step by step, from PVC pipe to empty bar to real weight, and only add conditioning once the mechanics are solid.
Every workout is scaled to the person in front of me. A first-timer and a competitive athlete can do the same session side by side, with different loads and movements, and both leave having been pushed.
Recovery matters as much as effort. I program deload weeks, cap high-skill gymnastics volume and will tell you to go home and sleep if you walk in exhausted.
Achievements
I've coached teams to podium finishes at local competitions and helped dozens of members complete their first pull-up, muscle-up and bodyweight clean.
- CrossFit Level 3 Trainer (CF-L3)
- USA Weightlifting Level 2 Coach
- CrossFit Regionals competitor
- U.S. Army veteran
- CPR & First Aid certified