We understand that on the surface, CrossFit appears intimidating and scary. That’s simply not true and you will see that after you try your free class. In your free class you will attend and participate in a regular CrossFit class. Don’t worry if you are not in shape. We will modify the movements around your current fitness level.
This will also allow you to meet the trainers, see the facility, and get a little understanding on how and why CrossFit works so well.
Run/Rope/Row
Scorpions
Monster complex (length of gym)
straight leg kick (up/back) + high knee lunge + spiderman w/ open hip
Duck walk + bear Crawl
Carioca
You go, I go. Anyway.
Jumping Squats: 10/5
WB sit-ups: 20/14
HTOH: 95/65
Sandbags: 60/30
100 Jump squats
80 WB sit ups
60 Hang-to-overhead
40 Tag planks
20 Sandbag Curtis-P’s…
Ron is a CrossFit Level 1 certified trainer, CrossFit Kettlebell Certified Trainer, and a CrossFit Kids certified trainer. He was first introduced to CrossFit in 2008 while deployed with the Department of Defense in Afghanistan. Ron has 20 years of tactical law enforcement experience. He has trained law enforcement and military personnel from around the world for the last 12 years. Ron is very familiar on how to train, motivate and coach people. He continues to train law enforcement officers in CrossFit and nutrition. Recently, Ron competed in the Garage Games in Columbus, Georgia and took 2nd place in his division, Beast Mode Battle Davie 2nd, Beast Mode Battle Orlando 1st and Pantheon Games Miami 7th. Ron finished 29th in the South East Region for 2013 CrossFit Open Masters Division.
Luke is a three-year crossfitter with 5 years of coaching experience. Full time coaching is his sole passion and drive. In addition to coaching crossfit full time, he is also a USAW (LVL 1) coach and is pending qualifications for the completion of his USAW II. Luke is currently focusing his efforts toward coaching and taking a slight step back from his development as a competitive crossfitter and weightlifter to broaden his horizons and expand his knowledge in his field. His interests are not limited to Crossfit and Weightlifting – functional biomechanics, kinesiology, trigger point therapy, and massage therapy are other major interests and fields of study. Moreover, Luke has several other certifications including:
It was in 1988 in the US ARMY where Shellane first began to developed her drive, willpower, and physical endurance needed to be successful in CrossFit. In 2000, she became a group fitness instructor, teaching a variety of classes, such as BODYPUMP and kickboxing. In 2012, she gave CrossFit and she was hooked. She soon discovered she was not only good at the workout, but she was able to tap into her instructor’s background and motivate others. She since then obtained her Level 1 Trainer and Mobility certification.
Chris’ interest in fitness began in high school when he became heavily involved in sports such as football, wresting and baseball. His interests continued into college, playing football and working his way to a Bachelor’s Degree in Exercise Science. Chris found his fitness training handy when he enlisted in what would be a ten year term in the U.S. Army National Guard where he received training through the eastern United States and Germany. Following college, Chris began personal training at several corporate gym facilities before starting his own company. Chris again found importance in maintaining his fitness when he turned to law enforcement as a full-time career. He was drawn to the tactical side of law enforcement where he has gained over 11 years of experience and continues to serve. During that time, Chris has trained law enforcement personnel across the U.S. and in Europe. Chris was introduced to Crossfit in 2011 and realized that he had found the ultimate in fitness training. His passion for Crossfit’s principles and training drove him to attending Crossfit trainer certifications. He strives to continually instruct and assist people in understanding and working toward being as physically fit as they can be.
Crossfit Level 1 Trainer
Crossfit Kids Trainer
Crossfit Gymnastics Trainer (October 2013)
2013 Rise of the Phoenix challenge competitor, 3rd place
2013 Crossfit Open Masters competitor
2013 Beast Mode Battle-Central Masters Competitor, 5th place
I have been lifting weights since my father turned the garage into a gym when I was 13 years old. This started my love of weight lifting and physical fitness. With my military and law enforcement background I have over 25 years of training Soldiers and LEO’s in physical fitness. In 2006 I was involved in a near fatal motorcycle wreck. The incident changed my life and after two years of surgeries, hospitalization and rehab, I was able to walk and return to work. However, the crash had left me badly immobile, overweight and unable to run or workout the way I used to. I attempted to return to my routine of “globogym”bodybuilding, calisthenics and running but I couldn’t maintain any consistency or find the intensity to push through the pain by myself. Then I heard about this new gym opening up nearby, Crossfit 407. Ron Batista put me through my first workout, “Karen” 150 wall balls. He must have no repped me over a 100 times but I thought ” this is great! This place has standards and they are going to hold me to them. I was hooked. I had finally found what I had not had since my days in the Army. A group of like minded, motivated people, all working toward the same goal of becoming the best person they can be. I not only wanted to be a part of that, I needed to. Within a year my fitness level was as good as it had been in over a decade. I have been an assistant coach at Crossfit 407 for a year and a half and love being a part of this team.
Certifications
CrossFit level 1 certified
CrossFit Powerlifting certified
CrossFit Olympic Weightlifting certified
Crossfit judges course
Competitions
Beast mode battle
Reindeer Rumble
Granite games sectionals
CrossFit open 2013
CrossFit open 2014
Chris Heavey is a three year Crossfitter with two years of coaching experience. He has always lived an active lifestyle and has played a wide variety of sports. He is currently an active law enforcement officer and a police diver, where he assists in training his fellow teammates. After seeing how much Crossfit has positively impacted his life, he has a drive to help others achieve the goals they are looking for.
Certifications
- Crossfit Level 1
- Crossfit Kettlebell
Competitions
- RAID Games
- Zombie WODs 2012/2013
- Beast Mode Battle Circuit
- Granite Games
- Crossfit Open 2013/2014
6457 Hazeltine National Drive
Suite #130
Orlando, Florida, 32822
407-730-3574
We are located in South East Orlando five minutes from the Orlando International Airport (MCO) and in the Lee Vista, Lake Nona area. We are 3 minutes away from the Beachline (528).
