Staff

ABOUT US.

WHAT SEPARATES RED HILLS CROSSFIT?

Athlete Operations Staff - Provide membership services and keep the space fresh and clean
Capped Classes - Allows our coaches to focus on each member
Continuing Education - Keeping our coaches accountable
Staff of 10+ knowledgeable and approachable coaches, some of whom are CrossFit Level 2&3/USAW certified Trainers, who continue to add value to our members beyond class time
Most Accessible Schedule - Sessions starting as early as 5:00a and as late as 6:30p
Optional Open Gym Add-on, providing access 5a-10p 7 days/week
Largest and most inviting Fitness Community in Tallahassee, Florida

WHAT WE DO.

WORKOUT OF THE DAY (WOD).

Each daily WOD is an hour long and typically provides a combination of strength training and aerobic conditioning (“MetCon”). The MetCons are typically short—30 minutes or less—and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping ropes, climbing rope, olympic weightlifting, carrying heavy objects, and many bodyweight exercises. Equipment used includes barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and boxes for box jumps. These elements are mixed in numerous combinations to form prescribed “Workouts of the Day” or “WODs”. Our hour-long classes will typically include a warm-up, a skill or strength development segment, the high-intensity WOD, and a period of individual or group stretching. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress.

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WHAT IS CROSSFIT?

Simply put, CrossFit is constantly varied functional movement performed at a high intensity. CrossFit combines a mix of metabolic conditioning, gymnastics, and Olympic weight lifting to get the best fitness possible. CrossFit is described as a core strength and conditioning program used to supplement your profession, your sport or your life. The aim of CrossFit is to physically prepare people for whatever life might throw at them. It is not about following a particular routine, but about constantly varying workouts. Many people love CrossFit for this constant variation- no boredom here!!

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COACHING STAFF.

**MEREDITH WOOD- Owner/Coach-CF-L2**

Meredith started CrossFit in Virginia in 2015 when she needed a change in her health, physically and mentally. She met an amazing group of women who pushed her in the gym and in life. They encouraged her to step out of her comfort zone and move to Florida, accepting a position working for the FSU swim team where she met her husband, Steve. You could say she thanks CrossFit for leading her to him!

Steve was, at the time, a volunteer coach for the swim team and upon accepting a full-time position at the University of Nevada, Las Vegas, she had to figure out what she was going to do. Meredith loved CrossFit and took it upon herself to venture into getting the L1 and meeting another group of amazing people at the CrossFit gym she coached at in Las Vegas. She started coaching there in 2018 and has enjoyed every minute of it since. Even the not so pretty parts, like putting the boxes or bikes away at the end of the night. Might find it cheesy, but she often catches herself thinking about the class while putting the equipment away, like “man, so and so really crushed that bike today” or “I need to remember to tell so and so their dubs were really clicking” but also the “I should have them do this more for warm-ups when doing this movement” and so on. That’s what she really enjoys, all the reflection and learning that comes with coaching.

”I have never felt more at peace with myself than I do at the gym. I hope I can bring to each of you that feeling of fulfillment at the end of your workouts making the hour(s) you spend with us some of the best of your days!"

**TIRZAH CONRAD - Co-Owner/Operations and Member Experience Manager/Coach**

*CF-L1*
Tirzah has been a member of Red Hills since January of 2018. She came on staff in the Athlete Operations position in April of 2018 and moved into the role of Member Experience/Operations Manager in December of 2021. She has a passion for helping people and loves seeing our members challenge themselves and grow as athletes and individuals.
Outside of the gym, Tirzah is a wife and mom to two boys. She enjoys hanging with her fam, watching movies, reading books, playing soccer, and running. Her favorite WOD is DT and favorite movement is cleans.
She says, “I love many things about CrossFit. Personally, it’s been the only thing I’ve stuck with for longer than a few months. I love that it’s constantly varied, so I never get bored. I also love the community at Red Hills. We are all here to challenge ourselves because we see the benefit in staying active and building strength. The beauty of CrossFit, is that anyone can do it. There are endless ways to modify to make it an inclusive experience for everyone. We’ve got members of all ages and all walks of life. It’s amazing to see our members giving their all, whatever that means for them. CrossFit is a sport where you never “arrive”. There will always be something to work on or improve and I think that’s a big reason people love it so much. Come give it a try!!”

**TRENT MILLS - Coach**

*CF-L1, CrossFit Kids*
Trent is originally from Bradenton, Fl and came to Tallahassee to attend FSU in 2005. He graduated with a degree in Physical Education. He taught and coached at Holy Comforter Episcopal School for 12 years, and in 2021 he joined Killearn United Methodist Church to serve as the Director of Student Ministries.
Trent has is CF-L1 Certification, as well as his CrossFit Kids certification. His favorite WODs are any mix of gymnastic and cardio metcons. His passion for coaching is driven by seeing members achieve goals, improve their lifelong health, and become the best version of themselves and having fun doing it!
Trent has two children, Raleigh (5) and Baker (4). They enjoy riding bikes, camping, hiking, paddleboarding, playing in the yard, and watching movies. He is very excited to be a part of the RHCF community!

**ALLEE AURINGER** - Coach

*CF-L1*
Allee has been doing CrossFit since 2019. Fitness is not only a hobby for her, but is an absolute necessity in her line of work as a firefighter. It's important to her that she has the knowledge and resources to maintain her physical abilities in and outside of the gym.
Her goal is to never stop learning new material as a coach, and to be a source of knowledge for athletes. Allee loves the deadlift and her favorite WOD is "CALI-BEAR".
Allee enjoys encouraging people to strive for improvement with whatever they are working to master. Seeing people make the connections between their head and their body and producing the movement they have been working on is the best. Being a part of those moments where it just clicks for athletes is her favorite part of coaching.

**COURTNEY PENTON- Coach**

*CF-L2, USAW L2*
Courtney moved to Tallahassee in 2011 to attend FSU. She graduated in 2015 with a degree in English Education. Shortly after, she began working as a high school English teacher and is now a high school librarian and girls’ weightlifting coach at a local high school. She enjoys working with others to encourage them to be their best and help them work towards their goals.
Courtney started CrossFit in 2021, right here at Red Hills, and was drawn in by the community aspect. She says, “Since day 1, CrossFit has been incredibly motivating and rewarding. I love that it’s accessible for all, no matter your fitness level. Everyone comes in each day and challenges themselves in different ways. It really is the best environment.”

**SCOTT CHERRY- Co-Owner/Coach**

*CF-L1*
Scott grew up playing soccer and football, but loved playing baseball above all others. After college he became a police officer, and for the next decade, worked out occasionally. He began a more strict fitness regimen to compete for a spot on the TAC (Swat) team, and once on the team, was introduced to CrossFit by his TAC team leader. That year and the next, he competed in the Swat Round Up competition held for Swat teams around the world. He found that his performance in the first year, when he was focused on CrossFit, was more ideal than in the second year, where he focused more on weightlifting and long distance running alone. By happenstance, he ran into an old friend who managed Red Hills, and convinced his wife that he would only join for a few months to prepare for that year’s Swat Round Up. That was 2015, and he’s never looked back. The community kept him at Red Hills and encouraged him to get his CF-L1. He’s been able to accomplish so much and continue his fitness journey further than he ever could have imagined because of Red Hills. Now, as a coach, he wants to help others find that journey no matter the starting point.

**RYAN LETT - Co-Owner/Coach**

*CF-L3, CF Movement/Mobility, USAW L1, CYT200*
Ryan is a “computer nerd” who found CrossFit, and fitness in general, in his 30s. He started coaching in 2013 as a way to spread his love of CrossFit to others.
His favorite wod is "Schlitz"…
4 ROUNDS
400m run
40 double unders
4 Ring Muscle-Ups
His favorite movements include the Back Squat and Bench Press and outside the gym he enjoys climbing, adventure racing, hiking, kayaking, anything outside where he can move around. He is also a certified yoga instructor and leads our yoga classes every other Sunday!

**MISSEY CLARK- Coach**

*CF-L1*
Missey has been doing CrossFit since 2010. Her goal as both a coach and an athlete is to hold every athlete to their highest capable standard, all while making it an experience they crave to return to. Working out can be taxing, it can be a nuisance; but with a coach and a community that surrounds everyone with confidence and the desire to be their nest, clapping for us at the finish line, it’s nothing but rewarding. Fitness is a lifelong journey that everyone should forever be indebted to; the least we can do is make it fun!
Her favorite WOD is “Murph” because she enjoys long workouts that take a copious amount of mental discipline to achieve.
Her favorite movement is the overhead squat; this movement challenges her to hone in on my core stability, and reminds her to focus on each moving part rather than just going through the movement!

KAYLA BULLOCK- Coach

CF-L1

Kayla started CrossFit in 2020 after being introduced to it by a friend. She was hooked after her first class and now it’s part of her daily routine. Her favorite WOD is Annie and her favorite movements are handstand push-ups and handstand walks : )

She says, “CrossFit has pushed me mentally and physically to be the best version of myself, inside and outside of the gym. The community at Red Hills is what inspired me to pursue coaching. Whether it’s the early morning, 5 am crew, or the 6:30 night owls, everyone is always supportive of each other and pushing to be their best. I enjoy teaching our athletes about the CrossFit movements and helping them reach their goals.”

JACOB HAINES- Coach

CF-L1

Jacob is a former college tennis player that moved to Tallahassee, FL to get his Doctorate in Economics at FSU. He started CrossFit when he joined Red Hills in 2021 and immediately became hooked.

Since then he has devoted himself to becoming as well-rounded of an athlete as possible. He also loves learning about the science behind training for CrossFit. His favorite WOD is Cindy!

Jacob is excited to share the the things he’s learned as an athlete with the Red Hills community!