Coaches

John Pak
Head Coach
Certifications:
Crossfit Level 1
Crossfit Movement and Mobility
USA Weightlifting Level 1 Sports Performance Coach
“Lift heavy”


Josh Rhee
Intern coach

What is your favorite movement and why?

I would have to say my favorite movement has to be the clean & jerk. This movement is the first Oly lift I learned and it opened the gates of power/oly lifting for me. Never looked back since.

What is your least favorite movement and why?

My least favorite movement has to be strict pull ups. So damn hard

Do you have a favorite workout?

1RM. Always nice to out-do your best.

What is it about coaching that you love?

For me it’s all about the teamwork and camaraderie. Helping other feels damn great too.

What are your goals as an athlete?

I would like to compete one day but that’s not my ultimate goal. My ultimate goal would be to bring up my oly lifts to the next level. What is the next level? Well, I would like to find out myself.

What are your goals as a coach?

As a coach, I just want to see people healthier and also that anyone can do this, as long as they put their heart into it. As a teen I was overweight; as an adult I was a smoker. Crossfit & Oly lifting has changed all of that for me. Now I’m in the best shape of my life, I no longer am addicted to cigarettes, and I want others to experience what I’m experiencing now.

 "Just because you have failed, it does not make you a failure. It just means you haven't succeeded yet"

Thomas Wu
Intern coach

Favorite movement and why:

 My favorite movement would either be the clean and jerk (C&J), or using the rowing machine. One of the most appealing things is that the C&J takes no more than a few seconds to do, but it essentially utilizes almost every muscle in your body. Not only does the C&J require strength, but you also need to be quick in order to hit big weight. Although my C&J is far from perfect, there’s an addicting aspect in familiarizing my body to each and every portion of the lift.

The rowing machine is another favorite for a few reasons: the range of muscles being activated; it’s a great method of cardio that doesn’t involve running; and lastly, it’s a fairly easy movement to learn, but as you push yourself harder, there’s more resistance to the pull.  More resistance = more gains!

Least favorite movement:

My least favorite movement would be snatches because my current level of flexibility makes it very difficult for me to catch the barbell in an overhead squat position. But since I know this weakness, I know that I must dedicate more time and effort into it.

Do you have a favorite workout?

I don’t have one specific favorite workout. But I like workouts that utilize the majority of the muscles in your body such as “Bear Complex” or “Fight Gone Bad”. Don’t get me wrong though, I absolutely dread those workouts before I do them, but the rush I get afterwards is well worth it.

What is it about coaching that you love?

Often times when we work out, we stop waayy earlier than we should. Something I love about coaching is knowing the limits of the people you’re working with and encouraging them to perform at their potential instead of selling themselves short. People often “plateau” in their workouts, and it’s great to be able to help someone see further results.

What are your goals as an athlete?

At this point in my life, there isn’t really any sport I play competitively. As cheesy as it sounds, my goal is to just be the best version of myself that I can possibly be. Whether it’s a pickup game of basketball, hiking, snowboarding, or helping someone move heavy objects, I want my body to perform at its absolute best.

What are your goals as a coach?

There was a point in my life when I was ridiculously overweight (ask me for my passport photo… it’s pretty nuts haha) But since then I’ve lost over 55 pounds through healthier eating and being consistent with exercising. Whether people are striving to get yoked, excel in a competitive sport, or do simple things like squatting with their heels on the ground, I want to be a guide to show that their goals are attainable as long as they stay confident and dedicated.  Although I’m not where I want to be yet, I hope that with the knowledge I have obtained and with what I have accomplished so far, my own journey will serve as an inspiration to others.

“The harder the conflict, the more glorious the triumph.”