Meet the CrossFit Coaches

WORLD CLASS COACHES

CrossFit Progression’s coaching staff is dedicated to providing the best training experience possible. Our coaches are passionate, knowledgeable and highly-experienced, but never content with the status quo. They’re always striving to improve as coaches, learn and stay up to date on the ever-evolving world of CrossFit and fitness. They’re totally serious about their jobs and their dedication to you, but they know how to get the job done with fun and motivation. With this potent combination of qualities, you won’t find better trainers and guides on your path to fitness. Meet your fitness team.
  • Joshua Grenell

    President of CrossFit Progression LLC

    Joshua Grenell is a certified CrossFit instructor since 2009.

    Outside of CrossFit Progression, Joshua is an active Triathlete, a multiple time world finalist frisbee dog competitor, and an internationally published photographer.

    Joshua holds a Bachelors of Science Degree and has 14+ years experience as an RN.

    Certifications:

    • CrossFit Level 1
    • Spartan SGX
    • CrossFit Endurance
    • USAT Level 1 Coach
    • USAW Sports and Performance Coach
    • CPR/AED
  • Michael Licatino

    General Manager and Coach

    Michael Licatino was born doing flips and handstands. He capitalized on these mad skills by joining a gymnastics class at age five. Since then, sports and fitness have been a constant presence in his life. Although gymnastics provided the foundation, swimming is his true athletic passion. Michael has been involved in the sport of swimming since age seven and participated in both high school and collegiate swimming. He attended Hendrix College, an NCAA Division III institution, where he was named Arkansas Male Swimmer of the Year four years in a row. Michael also had the honor of being voted Team Captain his junior and senior years in college.

    Post-college, Michael pursued the sport of triathlon. He has completed five Ironman triathlons: Coeur D’Alene (twice), Tempe, Louisville, and Wisconsin. Looking for a good cross training complement to triathlon training, Michael found CrossFit. He has been hooked since his first class in 2010.

    In June 2012, Michael and his wife moved to Rochester and joined the Progression Fitness community and immediately felt welcomed into a second family. After attending the Progression Coaches Training Program and receiving his CrossFit Level 1 certificate, Michael began coaching at Progression. He coaches the 5:30 am class at Progression, is the Head Coach for the DRIVE Fitness program at Western Digital in Rochester, and the GM for both CrossFit Progression and CrossFit Rigor.

    His wife and he live in NE Rochester and have two young sons, Owen and Henry, and two dogs. Outside of fitness and athletics, gardening, grilling and sitting by the fire pit top Michael’s list of favorite things to do.

    Michael holds a BA in Biology with a Minor in Chemistry.

    CF Lvl 1 Certified

    CF Lvl 2 Certified

    Certifications:

    • CrossFit Level 2
    • CrossFit Mobility
    • CPR/AED
  • Nic Scudamore

    Coach

    Nic Scudamore is a certified CrossFit instructor at CrossFit Progression in Rochester MN. He is a certified level 1 club coach through USA weightlifting’s certifications standards. Nic has been coaching and competing in Olympic-style Weightlifting since 2008. The highlight of his weightlifting career came in 2010 when he competed at the National Junior Weightlifting Championships, which were held in Rochester, MN. Nic found Olympic Weightlifting after high school in his search to stay in competitive sports and has been involved ever since. Nic’s future weightlifting goals include qualifying for the National Championships and becoming a Level 2 senior weightlifting coach.

    Coach Nic qualified for the 2015 American Open in Reno, NV

    Certifications:

    • CrossFit Level 2
    • USAW Level 1 Club Coach
    • CPR/AED
  • Rob Murry

    Coach

    Rob started CrossFit in 2011. He started coaching shortly after finding a passion for it. Rob had always been in competitive sports growing up and was looking for that missing piece in his workouts. The competition is what attracted him to CrossFit, but it’s not what kept him coming back for years. After a very short period of time, he realized that CrossFit was so much more than just a workout. He enjoys the community of like-minded people all striving to reach their goal of being better than the day before. Helping people reach those goals and seeing the progress along the way is what he loves about his job.

    Outside of work Rob enjoy sports. He played football in high school, college, and few years after for a local adult league. He also played lacrosse and golf competitively and will occasionally play for a rugby league in town. He enjoys outdoor activities, camping, fishing, hiking, and working on cars.

    Certifications:

    • CrossFit Level 1
    • CPR/AED
  • Jennifer Grenell

    Coach

    Jen is a certified CrossFit instructor at CrossFit Progression in Rochester MN. Motivated by the health benefits and positive group atmosphere that CrossFit offers, Jen is excited to work with people to help them achieve their fitness goals. Jen also believes that future fitness begins now and that living a healthy and fit lifestyle can be fun.

    Outside of CrossFit Progression, Jen is a wife to Josh, and together, they enjoy an active, healthy lifestyle with the occasional road race or triathlon. They share their lives with three very active dogs, Badger, Nova, and Zipper.

    Jen holds an M.S. in Nursing and is a Family Nurse Practitioner at the Mayo Clinic. She has 15+ years experience in Nursing.

    Certifications:

    • CrossFit Level 1 since 2010
    • CrossFit Kids
    • CPR/AED
  • Juli O’Brien

    Coach

    Juli is a certified CrossFit instructor at CrossFit Progression in Rochester MN.  After making rapid gains in fitness and strength since the fall of 2009, Juli completed her CrossFit training. She coaches classes at Progression and leads morning classes at Western Digital’s corporate fitness program.

    Outside of CrossFit Progression, Juli taught swimming lessons for 6 years at the Red Cross and Foss Swim School. She also worked at Whistle Binkies for 5 years as a restaurant manager. She has also volunteered at St. Mary’s hospital in the pediatric division.

    Juli holds a B.A. in Child Psychology with a minor in Complementary and Alternative Medicine.

    CF Level 1

    USAW Level 1 Club Coach

    CF Kids

    Certifications:

    • CrossFit Level 1
    • CrossFit Kids
    • CPR/AED
  • Beth Mettler

    Beth began at Progression in March 2014 and has never looked back.  She has evolved as an athlete over the course of many years and through many different fitness modes, but found a great fit for continued and sustainable growth in CrossFit.  More than anything, Beth enjoys being a role model for her kids and treasures their joy and pride in her strength and comittment to a healthy lifestyle.  Beth found her way into coaching by first becoming a student. She was inspired by the amazing transitions she witnessed people making in their lives at Progression and decided to take her passion for teaching and fitness and use them together coaching our boot camps.  Beth currently coaches boot camps and REV classes.

    Outside of coaching Beth is a mom of three kids and artist.  You can catch her teaching a couple of nights a week at Canvas and Chardonnay.   Beth enjoys traveling, sports, painting and spending time with her family.

    CrossFit Level 1 (CF-L1)

    Education- Bachelor of Fine Art – Art Education University of MN- Duluth

     

     

  • Nate Dunfee

    Coach

    Nate was born and raised in Rochester. He was always active, having played many sports, attaining a black belt in Tae Kwon Do, and lifting weights at a later age. Nate played hockey and baseball all the way through high school and had always planned on playing, at least, one of them at the collegiate level. At the University of Minnesota Duluth he started on the baseball team in the fall, but after a couple weeks of school, he shifted his focus on academics. He continued to have a passion for fitness and still worked out almost every day, whether that was lifting weights or running. That was his workout regimen for years until his wife, Heather, convinced him to go try CrossFit. In the fall of 2011, Heather and Nate joined CFP, and they’ve never looked back. Nate started coaching late in 2013, and since then, he’s also gotten serious about CrossFit as a sport. He generally competes 3-4 times a year, and really enjoys being a competitive athlete again. In 2014, he qualified for The CrossFit Games North Central Regional as an individual.

    Certifications:

    • CrossFit Level 1
    • CPR/AED
  • Nicki Schafer

    Coach

    Nicki Schafer started instructing by first being the student. She didn’t have an athletic background and it wasn’t until she started CrossFit that she found her passion for a health and fitness lifestyle. In the beginning, it was the struggle of starting something new and uncomfortable. It became the art of technique and striving to do better each day. Finally, it was the need to help others find their path.

    Nicki loves coaching others at CrossFit Progression because she understands that fitness is so much more than a physical journey and she wants to share that with others. For some, it becomes a sport, a way of life, and mostly, a story of transformation.

    Outside of coaching, Nicki enjoys lifting, spending time with her family, pets, and friends, and spending money. And eating bread.

    Certifications:

    • CrossFit Level 1
    • CrossFit Olympic Weightlifting
    • CrossFit Powerlifting
    • CPR/AED
  • Sara Link

    Coach

    Sara is a certified personal trainer through the American College of Sports Medicine. She attended Winona State for her Bachelors in Exercise Science and her Masters in Sports Management. While attending Winona State, she worked for the university developing health and wellness programs for the staff and students.

    Sara is currently a Certified Wellness Coach at Mayo Clinic’s Healthy Living Program, where she works with people on an individual basis to help them achieve their own personal goals.

    Outside of CrossFit Progression, Sara enjoys spending as much time with family and friends as possible. She enjoys camping, fishing, going on road trips and playing games.

    Certifications:

    • CrossFit Level 1 since 2014
    • B.S. Exercise Science, Winona State University
    • M.S. in Sports Management, Winona State University
    • ACSM CPT
    • Certified Wellness Mapping 360o Wellness Coach
    • CPR AED
  • Erin Demlow-Nelson

    Coach

    Erin has been involved in multiple facets of the CrossFit community since 2009. While at CrossFit 702 in Las Vegas, Erin qualified for and competed in the CrossFit Regionals. As a coach, she loves helping and providing guidance to others to achieve their goals.

    Erin was a swimmer and water polo player from a young age in Florida and went on to play at Florida State University. She is a Nationally Certified Massage Therapist with 10+ years experience with a focus on sports rehabilitation and has a good understanding of movement and the body.

    Outside of the gym, Erin is working towards a nursing degree. She loves spending time with her fiancé and working on DIY projects including fixing up a building from the 1800’s.

    Certifications:

    • CrossFit Level 1
    • CrossFit Kettlebell
    • CPR
  • Tony Slonaker

    Tony came to Progression as a member in 2014. He has undergone an incredible transformation and started the Progression internship program in 2015. Tony now coaches Porgression Bootcamp and Progression Challenge, as well as leads the Six Heroes program.

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