About Us/ Coaches Bio

ABOUT US: Timberwolf Crossfit is community fitness. It is a place you can feel welcome whether you are a stay at home mom, a professional athlete or someone just trying to achieve a higher fitness level. We work hard and have fun doing it. There will be fitness challenges rewarded with prizes and all members will receive a log book to track your progress. We have a lounge area for area for members which also double as a kids room complete with large TV and Toys so feel free to bring the family. WHAT IS CROSSFIT? At Crossfit we do constantly varied functional movements at high Intensity Don’t let this scare you, anyone can do Crossfit. All workouts are scalable to your ability level doing easier or harder variations of an exercise using the same muscle groups. Workouts are rarely repeated to prevent plateaus and to eliminate boredom. We only use Functional, compound movements. These movements involve more than one joint, (sorry no bicep curls in front of the mirror) burn more calories and they help improve life in general by mimicking everyday movements. Most workouts are done at a high relative intensity based on the fitness and experience of each athlete, some workouts will be work load based meaning you are given a number of reps and sets to do as fast as you can safely. Others are time based meaning there is a time limit and you do as many reps and sets as you can in that time. The only workouts we repeat are what called benchmark workouts that we log to track fitness improvements. We use many different modes of fitness including bodyweight exercises, weightlifting, gymnastic movements, and many different forms of cardio providing dramatic results to anyone willing to put the work in. CLASSES We hold several classes a day, all classes will be limited to a reasonable number to ensure you getting the attention needed continue improving. Most workouts are held in group format but Personal Training is also available. There is also an on ramp program to get you started on the right track in on-ramp you learn how to perform the fundamental movements with good form to ensure you are safe and get everything out of your following workouts. We provide professional instruction from coaches with experience in personal training, Olympic lifting coaching, Sports Performance Coaching, and kids fitness. Our goal is to create a place where you can make friends, get fit, have fun and feel welcome. Sign up for a free intro class to experience it first hand.
Coaches: 

Tony Koens-Owner/ Head Coach

My story isn't typical of most other gym owners. I did not play many sports growing up, in fact I was overweight for much of my childhood. I started lifting weights at age 19, I saw some changes but was not very consistent and really had no idea how to program a routine.

 A few years later after graduating from Southeast Tech. College in Sioux Falls, I decided to pursue personal training. I attended a Personal training program in Orlando and continued on to complete an internship as an assistant instructor in the program. After my time in Florida, I got a job as a Sports Performance Coach at Velocity Sports Performance in Champlin, MN, coaching athletes in such areas as sprinting technique, olympic lifting, and multi-directional movement. I continued to work for Velocity until the spring of 2008 when I moved to Salt Lake City to get married and start a family with my wife Laura. My wife and I have two children; Elijah and Evelyn. I spent my time in Salt Lake working for the Utah Olympic Park where I worked on the Bobsled track and competed in some Bobsled racing.  During this time, I also became avidly involved in CrossFit.  I had been doing CrossFit at Ute CrossFit for almost 2 years when I decided to pursue CrossFit furthur and become a certified instructor.  

In the spring of 2011 after Laura finished her degree, we decided to move to MN to be closer to my family and start Timberwolf CrossFit. With the help of family (namely Aunt Tammy, and Papa Mickey) we made it happen.

Certifications: NSCA certified personal trainer, CrossFit Level 1 instructor, USA weightlifting certified sports performance coach, former nationally registered EMT. 

3 favorite WODS: 300, Murph, Linda

3 least favorite WODS: Eva, Karen, Kelly

Benchmarks/ Accomplishments:  2012 CrossFit games North Central Regionals Competitor, Murph 29:43, Fran 2:29, Cindy 27 rds, Isabel 1:44, FGB 407, Nate 15 rds, "300" 9:56, 1 mile run 5:37, Max Clean 305lbs, Snatch 225lbs, Back squat 405lbs, Overhead squat 275lbs, Deadlift 500 lbs, Pull-ups- 50 consececutive

What is something most don't know about you? I once held the travelocity gnome in a bobsled moving 80mph during a commercial shoot. 

Russ Britton: Coach

Growing up in Colorado, soccer and track and field (sprints and relays) were my sports. After graduating from Saint Olaf College, I spent several years in project management for two different companies, but most recently have spent twelve years in full time ministry in Colorado and Utah. During that season of life, fitness for me was running, running, and then more running: 5k, 10k, ½ marathons and even a full few marathons.

CrossFit became my sport when a good friend, Chris Spealler, started a box in Park City, UT and was looking for clients. So in November of 2007 I started at CrossFit Park City. This proved an incredible blessing with huge strides in fitness and the chance to learn from some of CrossFit's best athletes. The opportunity to attend a level 1 certification in December 2009 further developed my understanding and appreciation. It wasn't long before my wife started and it became a family affair. Our little guy, Christopher, has often been a part of our WODs through hanging out in a car seat in the corner, riding in the jog stroller for running WODs, or hanging out and cheering us on. I am proud that over the course of the last few years my high school niece, sister in law, and mother in law have all started CrossFit as well.

Upon moving to Minnesota to attend graduate theology school in Fall 2011, we were delighted to find TimberWolf CrossFit with Tony's expertise and leadership in a great community. I was further delighted that Tony welcomed my being on his team and helping coach clients. My biggest enjoyment in CrossFit is encouraging others to achieve beyond what they think they can. Hope to meet you in the gym!

Certifications: CrossFit Level 1 instructor, CrossFit Mobility Certification

3 favorite WODS: Annie, Helen, partner WODs in general

3 least favorite WODS: Fran, Karen, Angie

Benchmarks: Consecutive double unders 153, Annie 5:06, Fran 8:27, Cindy 11 rds, Grace 4:52, FGB 260, Angie 22:16, Helen 10:06, Tabata Squat 16, Overhead squat 155lbs, Deadlift 385 lbs, Karen 8:42

What is something most don't know about you? Completed an improvisation comedy workshop in 2005.

Derek Thorstenson - Coach

Like Tony, growing up I didn’t actually participate in any sports until I discovered lifting weights when I was 17.  After high school I tried my hand at boxing until I got to College where I discovered track.  I sprinted at MNSU- Mankato for two years before graduating.  I always enjoyed training more than competing however so I spent the next few years running and lifting weights in a Traditional gym. 

After I joined the Army National Guard I had a need to do more than just lifting weights.  I heard about CrossFit while at Officer Candidate School and decided I wanted to give it a try.  Immediately following school however I trained for and ran Grandma’s Marathon in 2011 as well as began trying to convince my wife, Megan, that we needed to try CrossFit.  A week after the marathon my wife and I began working out at Timber wolf CrossFit with Tony. We both loved it from day one.  I remember being more tired and more sore than I ever had been before.  It was Awesome!  Recently while away for training in Fort Benning, GA I had the opportunity to attend level 1 certification.  I immediately jumped at the opportunity to learn more about the techniques and philosophy associated with CrossFit.

Certifications: CrossFit Level 1 instructor

3 favorite WODS: Angie, Murph, ‘300’

3 least favorite WODS: Fran, Eva, FGB

Benchmarks: Fran 6:39, Elizabeth 9:54, ‘300’ 16:02, Cindy 20rds, Grace 6:28, Murph 42:27, Filthy Fifty 28:30, Helen 9:24,Back Squat 320lbs, Overhead squat 145lbs, Deadlift 315lbs, 5K 20:01

What is something most don't know about you? In high school the heaviest I weighed was 215lbs and held my schools record for back squat at 425lbs

Noah Namowicz- Coach

I moved to Minnesota from Milwaukee Wisconsin in 2005.  I came here to get my act together and give an attempt at a successful college career, after not doing so hot at the University of Colorado Boulder.  Much of my late teens and early twenties didn't involve any fitness whatsoever, and at my heaviest I weighed 250 lbs.  During my time at Boulder and when I was at my heaviest, I was pretty much a lost soul.  I didn't really have any purpose or drive.  Something changed when I made the decision to move away alone to Minnesota.  I became obsessed with getting into the University of St Thomas for their business program, and in 2005 while applying (and reapplying to get into school) I discovered kettle bells.  I really went full tilt on mastering them.  Getting involved in kettlebells seemed to kick start my life again.  I felt alive and I felt that enthusiasm that I used to feel when playing football in high school.  Not only was I physically more healthy, but I also seemed to be more mentally engaged in school and focused.  I trimmed down to 175 lbs by swinging those damn bells and running, graduated with latin honors from UST, but something was missing from my practice.  

In high school I was a defensive end on the football field, but sometime around my sophomore year of high school I noticed that everyone else kept getting bigger and taller and I pretty much stayed stuck at 5'8".  I loved the competition and intensity of football, but playing at a higher level just wasn't in the cards for me.  Similarly, I enjoyed the intensity of kettle bells, but I was missing the team comradarie, competition, and support that came with other athletic sports.  Thats when I found Crossfit.  Crossfit is the most effective training I have ever done, and the fact that this gym community is more like a family, is what keeps me coming back.  I am extremely grateful to have found this place.

My wonderful wife Megan also works out at Timberwolf and teaches Yoga on Sundays.  We had our first child in 2011, Bryn.  We are really happy to live in this neighborhood and be part of such an incredible thing happening at Timberwolf Crossfit. 

Certifications: CrossFit Level 1 Instructor, Badass Kettlebell Tosser

3 favorite WODS: Fran, Cindy, and Diane

3 least favorite WODS: Crossfit Total,  Elizabeth, Karen

Benchmarks: Murph 39:04, Fran 6:45, Cindy 19 rds, Grace 3:50, Linda 15:45, Isabell 8:50, "300" 9:56, Max Clean 205lbs, Snatch 185 lbs, Clean & Jerk 205lbs, Overhead squat 215lbs, Deadlift 325 lbs

What is something most don't know about you? I work for a coffee importer, I am a certified barista competition judge, and I can make some serious coffee.