Hopefully by now everyone has had a chance to meet and speak with new Dan, Dan.2, or Dan v2. Dan has come on full time after taking a tour of Northern Virginia seeing what he does and does not like about CrossFit gyms. After weeks of interviewing, discussing concepts and plans we have decided to give him a full time home. We’re both excited for the future as he settles in here and works to push this community forward. Please welcome him as I am excited to have him on board. …
What do you do with a bachelor’s in Applied Nutrition? Well, if you’re Dan, you move to Brooklyn, New York, take a job in construction consulting, buy a kettlebell online to swing around in your tiny concrete backyard, and rely on CrossFit.com for instruction! Then, months later, when you’re doing pull-ups on monkey bars and jumping onto picnic tables in the park, your wife-to-be pushes you into the nearest actual CrossFit gym. Dan joined CrossFit Vituosity, became their handyman, then coaching apprentice, then moved back to northern Virginia to become a full-time coach.
In recent years, Dan has been a head coach and programmer at multiple CrossFit gyms, developed kettlebell and weightlifting seminars, and even coached highschool baseball. His academics are in nutrition, anatomy, and physiology, but his practical experience is as a hands-on coach training people to improve every day.
Ask him anytime about the value and definition of virtuosity, or his favorite Aristotle quote!
CrossFit Level 2 Trainer
CrossFit Kettlebell Trainer
USAW Level 1 Sports Performance Coach
Crossroads Adaptive Athletic Alliance Coach
Sports First Aid/CPR/AED Certified
NFHS Concussions in Sports Training
BS Applied Nutrition – University of Delaware
3×5 @ <80% of 1RM
Check your numbers! Warm up with weight, then load the bar for the same weight on all three sets of five reps.
10 Shoulder To Overhead 115/80#
1 Front Rack Lunge
9 Shoulder To Overhead
2 Front Rack Lunge
… (continue this pattern until) …
2 Shoulder To Overhead
9 Front rack Lunge
1 Shoulder To Overhead
10 Front Rack Lunge
*2 Front Squats must be performed WHENEVER the bar is taken from the ground*