OUR COACHES

Like most CrossFit trainers, ours have a passion for fitness. If they are not coaching your class, you will most likely find them sweating beside you and trying to post a new PR! All our coaches at CFPG are certified CrossFit Level 1 or higher.

SAM MILLIGAN (Co-Owner) –  CrossFit Level 1, Bachelor of Recreation studies (2005)

Started CrossFit: 2010

How long have you been a coach: 5 years

Favorite WOD: None stand out, as they all hurt. OH squats do get me excited

Least Favorite WOD: Any WOD with Wall Balls, rowing, or sled drags

What is your fitness background: I participated in team sports in high school – basketball, cross-country running, and gymnastics. Moved onto more recreational sports in college – running, kayaking, climbing, skiing. Focused training in running, completing several ultra-marathon distance runs from 2004-2010

What is your training like: CrossFit 3-4 times a week depending on schedule, Swim 1-2 times a week depending on schedule, parenting two kids

What is your diet/nutrition: Zone plus Fish Oil, and beer.

Sam Mulligan

What are your goals: To keep up with my children and lift more than my wife

What do you do outside the gym:  Parent and Partner (means I am part of an active family)

What do you like most about CrossFit: 1 hour classes 3 x week with a good diet and sleep is all it takes to makes a huge difference in health – CrossFit taught me this. Also, the team / community aspect of CrossFit is a motivator.

What drew you to CrossFit: I had a really imbalanced body from focusing too much on one sport – running. This resulted in constant injuries. I was looking for something to help with my overall base fitness and strength.

How has CrossFit changed you: 100% change in my body; I am stronger, fitter, less injured, and less prone to injuries then I have ever been. My energy levels are consistent every day. I feel healthier in my 40’s than at any point in my life

Why did you become a coach: Natural progression, it feels like my way of giving back to my community, not to mention I love seeing how everyone that has the courage to walk into CFPG changes their life.

GUY ELLIOTT (Co-owner): CrossFit Level 1, CrossFit Level 2, CrossFit Powerlifting, CrossFit Olympic Lifting, NCCP Level 1 Olympic Lifting Club Coach, Registered Massage Therapy (kinesiology, therapeutic exercise, etc.)

Started CrossFit: April 2011

How long have you been a coach: Since 2012

Favorite WOD: The Hulk, 11.1, anything with Squat Cleans

Least Favorite WOD: N/A

What is your fitness background: Competitive swimming and downhill skiing.

What is your training like: I train 6 days per week with Sunday as a rest day. Thursdays and Saturdays I do 2 sessions.

What is your diet/nutrition: I follow Paleo Zone 90% of the time, I take Fish Oil, Greens/Boost, BCAAs and Creatine.

What are your goals: To be fit and strong inside and outside of the gym.

What do you like most about CrossFit: That no matter who you are, or what your fitness background may be, if you show up and work hard, you will see results.

TAMMY HOEFER: CrossFit Level 1

Started CrossFit: Apparently a lot longer than I remember, about 5 years (2013)

How long have you been a coach: January 2018

Favorite WOD: anything that combines weights, running, and burpees!

Least Favorite WOD: Karen (150 wallballs)

What is your fitness background: figure skating, HIIT, trail running, hiking

What is your training like: I typically divide my time between Crossfit, physique training, and running, making sure I get at least 1 full rest day/week.

What is your diet/nutrition: The majority of my diet consists of whole foods. I try to stay away from sugar and processed foods and eat to fuel my body for performance.

What are your goals: To be strong, healthy, and a good role model for my daughters.

What do you do outside the gym: As much as I can! I love to be outside with my family and friends, which means I am usually running, walking, hiking, and camping.

What do you like most about CrossFit: I love the challenge, it keeps me interested and extremely humble. Plus, you can’t beat the people, they’re the best!

What drew you to CrossFit: I wanted to take my fitness to the next level and I got tired of doing the same old things, wandering around lost at globo gyms with no one to teach me the right way to perform movements.

How has CrossFit changed you: I am fitter and stronger than I have ever been in my life and I no longer strive to achieve some unrealistic body image. Muscles are sexy!

Why did you become a coach: I am passionate about helping people achieve their health goals and wanted to increase my knowledge about Crossfit and nutrition.

ROB NELSON: CrossFit Level 1

Started CrossFit: June 2011

How long have you been a coach: Since September 2014

Favorite WOD: Possibly Grace although they’re all good depending on the day.

Least Favorite WOD: Possibly Grace although they all suck depending on the day.

What is your fitness background: Recreational sports in my teens. Adult life had been void of fitness until CrossFit.

What is your training like: I typically train just as I started, 3 times per week. I stick with the gym programming and sometimes come up with my own.

What is your diet/nutrition: I don’t follow a specific diet, although Zone would be a logical step for me. I try to eat clean. That has a big effect on my workout results. I take omega 3 supplements and that is all.

Rob

What are your goals: Lose some more weight, get stronger, become a better instructor. Take the CrossFit weightlifting trainer course.

What do you do outside the gym: I am a computer consultant. I specialize in TC/PIP networking and firewalls.

What do you like most about CrossFit: I like the fact that it scales and can be applied to anyone. The model just makes sense.

What drew you to CrossFit: My Chiropractor recommended it as a means to long term wellness.

How has CrossFit changed you: I have lost weight, gained muscle mass and strength. I am more confident

Why did you become a coach: It seemed like the right thing to do. Crossfit is more about learning rather than just doing. By becoming an instructor I help myself and hopefully I can pass on what I learn to others.

MALACHI RUSTAD: CrossFit Level 1

Started CrossFit: August 2013

How long have you been a coach: Since May 2015

Favorite WOD: Filthy 50 or any chipper

Least Favorite WOD: 14.5

What is your fitness background: High school sports, Badminton, Volleyball.

What is your training like: I am currently following an outside programming site; sometimes i do regular programming as well as CrossFit main site workouts.

What is your diet/nutrition: I eat food. I also take fish oil, protein powder and sometimes Creatine.

What are your goals: Compete at Regionals.

What do you do outside the gym: I am an electrical apprentice, and I play badminton competitively.

What do you like most about CrossFit: The people.

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What drew you to CrossFit: I wanted to start working out and my friend suggested we go to CrossFit (he had already been going for 2 years).

How has CrossFit changed you? I live a healthier lifestyle now; I am also a lot more social and outgoing than i was before. CrossFit changed my personality and my fitness and my life in general.

Why did you become a coach? I always had an opinion on how to teach movements to people even when I was just an athlete; now I get to do the same thing and know how to do it correctly.

AMY BLANDING: CrossFit Level 1

Started CrossFit: August 24, 2016

How long have you been a coach: January 2018

Favorite WOD: Anything with box jumps, burpees, DB snatches, push press…

Least Favorite WOD: N/A

What is your fitness background: Varsity soccer, rugby, and badminton in university; Nova Scotia provincial rugby team; trail running; boxing; swimming; climbing/mountaineering.

What is your training like: I train twice a day Monday, Tuesday, Thursday and Friday in a competitive class and the regular class. Wednesdays and Saturdays are one WOD, and Sundays are rest days. I dance 3-4 times a week and do some trail running/hiking throughout the week.

What is your diet/nutrition: Whole foods, mostly plants, not too much (thank you Ben Bergeron!). I have Type 1 Diabetes, so if I’m hungry or low, I eat. I don’t eat sugar or processed foods, I eat 90% organic, and I source as much of my food as locally as possible. I take a number of vitamins/supplements for my Type 1 (Vit. D, E, K, Alpha Lipoic Acid, Low Dose Naltrexone) along with fish oil, Magnesium, Glucosamine, whey protein, and Casein before bed.

Amy Blanding

What are your goals: To be fit and strong enough to climb mountains, surf, swim, play soccer, paddle, dance, and run at age 80; to make top 200 in the Open in Western Canada; to continue competing and go to Regionals as a Masters athlete (team or individual).

What do you do outside the gym: I am an educational developer and facilitator, and an MEd graduate student in Multidisciplinary Leadership. I’m also a professional musician and do a lot of dance and theatre. And I have the most incredible dog in the world.

What do you like most about CrossFit: Constant variance – I’m never bored! And the amazing community.

What drew you to CrossFit: I watched the Games on youtube for years and was always intrigued. In the summer of 2016 I got very sick with stress and complications from my diabetes and knew I needed something more physically challenging that would motivate me, so I Googled “CrossFit gyms in Prince George” and never looked back.

How has CrossFit changed you? I am a stronger, more well-rounded, fitter athlete than I have ever been and I am far-less prone to injury.

Why did you become a coach? Our gym needed female coaches, and I knew that I would want to coach eventually. I want to share the passion and joy and incredible results with others that CrossFit has brought to me.

TRAVIS SILLENCE: CrossFit Level 1

Started CrossFit: 2011

How long have you been a coach: Since 2012

Favorite WOD: Anything with rowing

Least Favorite WOD: The Seven – or anything like that

What is your fitness background: Varsity soccer, various high school and youth sports, skiing, hiking, paddling and coaching youth soccer

What is your training like: 3-6 days a week, CFPG programming or whatever I feel like doing

What is your diet/nutrition:  I try to avoid sugar and processed foods (except on Wednesdays), and I don’t take supplements — unless brownies count.

What are your fitness goals: Maintain my fitness and continue to participate in physical activities

What do you do outside the gym: I am a high school English teacher, and I play organized sports as well pursue many different recreational activities such as wilderness paddling

Travis Sillence

What do you like most about CrossFit: The duration of the classes, and the variable nature of the programming

What drew you to CrossFit: It reminded me of some of the training we used to do when I was a forest service firefighter, and I missed that camaraderie.

How has CrossFit changed you: I’ve met some great people; I’ve improved my strength and conditioning; I’ve become less prone to sports injuries.

Why did you become a coach: I’ve always enjoyed teaching and coaching, so when the opportunity arose, I took it.

MATHEW ISENOR: CrossFit Level 1

Started CrossFit: 2013

How long have you been a coach: Since 2017

Favorite WOD: It’s unnamed but it’s awesome! A 30 minute emom of snatches and it’s great!

Least Favorite WOD: Running or burpees… honestly. In any order.

What is your fitness background: Athletic throughout youth and university. I first grabbed a barbell early in high school while training for sports and fumbled through pretending to clean, snatch, deadlift, bench, squat, and of course the curls!

What is your training like: My training is sporadic, routine is the enemy and the toughest to keep for me. Easier in the winter and fall but brutal in the summer.

Matt Isenor

What is your diet/nutrition: I try not to eat processed foods or carbs for the most part. Everything in moderation. If I’m cooking for myself than it’s usually meat and vegetables with rice. Having said that, there is zero chance that I will stay away from a good taco!

What are your goals: Well seeing as I’m currently nursing an injury, my current goals are to get better and then proceed from there.

What do you do outside the gym: Until recently, I’ve tried to stay as active as possible through sport. CrossFit, dodgeball, football, soccer, squash, and cycling. I’m usually up for anything and love being introduced to new things…. paddle boarding anyone?

What do you like most about CrossFit: CrossFit is a great challenge. And seemingly it’s not getting any easier…

What drew you to CrossFit: I was looking for a challenge…. and I found it.

How has CrossFit changed you: CrossFit took away any fitness dignity I thought I had.

Why did you become a coach: I became a coach to become better at understanding and increasing my knowledge about the CrossFit movements and be able to be a bigger part in the community. I am still at the very early beginning stages and look forward to learning everything else.

ALEX FORRESTER: CrossFit Level 1

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