the most experienced and knowledgeable coaching staff in New York State

Eamon Coyne

Co-Founder/ Director of Operations

I have been involved in CrossFit for over a decade now, initially incorporating it into my regular weight training for the military, and eventually turning to it as the only training method I follow. I have been long amazed by this community and its ability to bond people from different walks of life together to sweat it out, work hard, and take their fitness into their own hands and improve their lives.

I focus on essential and proper safe movement patterns with all of our athletes. Once we are moving safely and efficiently, then and only then, we can start adding the final factor of intensity. This allows people from all walks of life to successfully execute any movement with different variables of scalability and intensity. Regardless if the athlete who walks in the door is a college football player or an 80 year old grandmother, CrossFit is the perfect method for improving quality of life through community, hard work, and desire for improvement. The biggest payoff for me as a coach is to see athletes setting, striving for, and achieving their goals. Empathy and compasssion are two terms which I employ in my coaching style. Recently, I've been focusing on the words of Coach Glassman, as it applies to my own, as well as my athletes movement-"Once you've mastered the basics, it's time to start over. This time, paying closer attention."
I love what I do and I love that I get to make a positive impact on people every day.

Military Service

• US Navy (2004-2008)
• Information Systems Techician, Second Class (AW)
• Shipboard Deployments aboard the USS Ronald Reagan (2005/2007)
• Land based combat deployments to Iraq (2006) and Afghanistan (2007-2008)

CrossFit Education

• CrossFit Level 2 Trainer
• CrossFit Coaches Prep Course
• CrossFit Coaches Development Course
• CrossFit Gymnastics Certified
• CrossFit Gymnastic Seminar Staff
• American Red Cross AED/ CPR/ First Aid certified

Education

• Ithaca Colllege- BS, Business Management, 2012
• Ithaca College- MBA, Organizational Development and Change Management, 2013

Tim Paulson

Co-Founder/ Business Director/ Head Coach

How long have you been doing Crossfit, and why did you start?

I’ve been doing Crossfit since the spring of 2012, when I met my business partner, Eamon, on the Ithaca College hockey team. He took me to the school gym to try my first workout, and from the get go, I was hooked. Only 6 months later we opened the doors to CFP 1.0; we had no idea it would be the start of something so great.

What’s your educational and professional background - in and out of the classroom?

I have a Bachelors in Accounting and an MBA in Professional Accountancy, both from Ithaca College, where I graduated Magna Cum Laude in 2013. I had accepted a job with KPMG as an auditor upon graduation, but ended up turning it down because I had found another passion in my life as an affiliate owner and Crossfit coach.

Outside of the classroom, I’ve taken both my Level 1 and Level 2 Crossfit certifications, and plan on taking my Level 3 this year. I also have my USAW weightlifting certification. I have a passion for proper movement, and spend a lot of time learning to perfect my own movement, so that I can best learn how to teach it to others.

Why did you decide to start coaching? What do you love most bout it?

Prior to Crossfit, I had coached hockey and found that I loved inspiring and teaching others. When I fell in love with Crossfit personally, it felt natural to begin coaching it and sharing my passion with the community at CFP.

The thing I love most about coaching is watching the mental adaptations that occur from learning new skills, and breaking personal boundaries. The beautiful part about Crossfit is that there are so many movements to try and master, and the work is truly never done; so there is always a new unicorn to chase. Branching off from that, I love watching the progression that athletes go through from the first time they walk through our doors. Seeing movements ‘click’ for members is such a cool experience to be a part of and share with them. As athletes improve, and become more functional, the stories they share about how it improves their life outside of the gym is something special.

Lastly, I truly believe that Crossfit, when done appropriately, is the best fitness regimen on the planet. It combines functional movements with a community atmosphere that allows individuals to not only reach new peaks of fitness, but to stick with it, because of the positivity and support around them. As a gym, and coach, our philosophy has always been mechanics, consistency, and then, adding relative intensity. Using this methodology has allowed us to improve our athletes fitness, while also keeping them safe as they push their boundaries.

What’s your athletic background and/or accomplishments?

I was a competitive hockey player before Crossfit, winning a state championship in high school before playing Prep School hockey at National Sports Academy. When it came time to make the choice of ‘pursuing the dream’ or focusing on academics, I decided that my hockey days were over; but my passion for competing remained.

I started to use Crossfit as my competitive outlet, and qualified for my first Regional in 2013. I have qualified every year since, earning my first Crossfit Games appearance in 2017, where I finished as the 19th fittest man.

Favorite activities in your free time?

I love to spend time with my family; my wife, Caitlin, and our blue heeler, Echo. We live in a beautiful area of the country, and spending time outside together is a favorite of mine. My other passions include reading, mostly history, philosophy, and fantasy. My other passion in life is traveling, especially internationally. I love meeting new people, experiencing new cultures, and seeing all of the beauty this world has to offer. I have been to Ireland (north and the republic), Sweden, Scotland, Greece and South Africa, and fully intend to keep exploring.

Darrin Gardner

CrossFit Level 2 Trainer

Athletics and competition have always been a major part of my life. In high school I couldn’t get enough sports. I sought after the positive team environment and motivational atmosphere that athletics offered. The excitement of training and competition was addicting and consumed my life- a feeling most competitive athletes are familiar with. In college I pursued an athletic career in soccer and basketball only to have it terminated by a career ending injury. This unwelcomed change left me lost. I felt like a fish out of water. I had to shift my focus and find something new to strive for, a new goal to motivate me. After spending a few years training in the boxing ring, I was introduced to CrossFit. I was hooked instantly. As a strength and conditioning coach and full time Exercise Science graduate student I saw great potential in CrossFit. I was finally reintroduced to that motivational x-factor that other athletic pursuits had left me hungry for. It was the perfect equation: Power and Olympic lifting + Gymnastics + Metabolic Conditioning thrown into a competitive team environment = Motivation Re-Ignition. I had finally found my element. CrossFit Pallas embodies all the positive features that CrossFit has to offer and leaves out all the rest. It has become a headquarters for teamwork and inspiration for me and many others in this community. I am proud to be a part of this team and hope to help provide others with what CrossFit has given me.

• Athletic Background: *
• Multi-sport high school athlete (Soccer, Basketball, Baseball, Track & Field, Golf)
  • Ithaca College Varsity Soccer
  • Ithaca College Junior Varsity Basketball
  • Ithaca College Club Rugby

CF Background

• Cornell University D1 Strength and Conditioning Intern, 2012
• Four years as a Strength & Conditioning Coach at Ithaca College
• Five years as a Personal Trainer, Boxing Coach, and Mental Training Coach

Education

• Dual M.S. Exercise Science / Human Performance & Sport Psychology / Ithaca College

• B.S. Exercise Science / Minor in Sport Psychology / Ithaca College

• Certifications:*

• CrossFit Level 1 Trainer

• CrossFit Gymnastics Certified
• NSCA Certified Strength and Conditioning Specialist (CSCS)
• American Red Cross AED/CPR Certified

Jana Leyden

Your Why: Why do you choose to coach at CFP and Why did you start CrossFit?

I started coaching because Eamon encouraged me to get my L1 after my first year at the gym. I had coached middle school and high school teams, which I enjoyed immensely, so I figured I’d love coaching CrossFit as well.

Coaching at CFP has given me a chance to get to know the sport better and connect with athletes on a different level. My favorite part about coaching is seeing the dedication that our members have to the sport and their fitness. I admire the members who show up, every day they can, before the sun comes up or after a long day at work or at home raising their families, and push themselves to be better. I find it inspiring to work with the professionals, business owners, college students and the moms/dads at CFP. They are the everyday heroes. It’s also fun when people hit PRs-I love that too.

I’ve been doing CrossFit since April of 2013.

I started because a friend, Marcus, would always say: “You just have to try it; You’ll be hooked”. He was right. I showed up for the first day at CFP, dragged Andy along with me, and did Fight Gone Bad as my first CrossFit workout. I haven’t looked back since, and I love it.

Coaching Certifications: CrossFit Level 1 Coach (2014-Current) BirthFit Coach (2017-Current) CrossFit Gymnastics Certificate (2018-Current) CrossFit Kids Coach (2018-Current) CPR/AED/First Aid Certified (Current)

Education: I graduated from SUNY Cortland with a degree in Secondary English Education and then received my Masters in Education from The University of New England. I teach English to high school students and really enjoy working with teens.

Andy Lonsky

Competition. It has been a part of more than half of my life, whether it was being on a team or competing on an individual level. Growing up, team sports such as football and baseball allowed me to gain friendship, team bonding and a sense of community. Wrestling, which is more of an individual sport, allowed me to gain self-confidence, independence and a sense of self-awareness. I continued my athletics into high school where I competed in football and track, while working with athletic trainers to fine tune my performance. I was fortunate to advance my football career to the college level. Playing for the Bombers at Ithaca College was an unreal experience. It showed me every aspect of the game, from being a student-athlete, to facing physical and mental challenges, to learning responsibility and self-accountability.

CrossFit began after two years of post-college football. My first WOD was “Filthy 50”. What was I thinking, and why did I come back? I was able to find another source of competition. CrossFit is a physical and mental challenge, as well as being individually and team rewarding. There is more variety offered day-in and day-out. The community aspect is amazing. I am ready to share my knowledge and experiences with others using the CrossFit method.

• Pre-High School: Football, Wrestling and, Baseball
• High School: Football and Track and Field
• Parisi’s Speed School: Sports Performance Training
• College Football: Ithaca College
• Spartan Races
• Tough Mudder
• Boilermaker Race
• Seneca 7 Race

Education

• M.S. Health Education: Ithaca College
• B.S. Community Health Education: Ithaca College

Lex Santi

Crossfitter, yogi, international traveler, tri-linguist, dual masters degree holder, author and owner of the sweetest yoga-mut summed up in a three letter word: Lex. He started doing crossfit in 2013 in the midst of personal turmoil and found that what could not be worked out with yoga could be worked out with a WOD or a proficient lift. He believes the balance between these two forces: the yang of CrossFit and the Yin of a calm yoga practice could start a new religion, or at least keep your demon's away.

His yoga classes are a mix of styles inspired by Kripalu and Yin Yoga either being a slow flow of 30-40 poses or an even more meditative 10-15 poses in an hour.

Yoga classes are: Thursdays at 5:30 and Sundays at 10:30am - Yoga classes do not count against the 3 times a week and unlimited packages.

• HS Track - 4 Years
• HS Basketball - 1 Year

Education

• BA, Hobart College in Creative Writing
• MFA, George Mason University in Creative Writing
• MSW, Washington University in Saint Louis
• License in Social Work, State of New York
• Yoga Instructor - 3 years
• Yin Yoga Certified
• Kripalu inspired

Jami Johnston

CrossFit Level 1 Trainer

How long have you been doing CrossFit, and why did you start? I found Crossfit in April of 2013 after a hiatus from competitive sports throughout high school and college. I started Crossfit because I wanted a change from my redundant gym routine and wanted to try something new and challenging. Since graduating from college in 2000 I missed the daily competitiveness of organized sports and teamwork. Crossfit brought back my competitive nature as well as a sense of community. I found it very humbling and challenging, which only fueled my fire to work harder and conquer my goals. What's your educational & professional background - in and out of the classroom! I attended Binghamton University and graduated with a Bachelor of Science degree in Human Development. After graduation I worked for 1 year as a pre-school/daycare Teacher’s Assistant in Binghamton and then another year after moving to Ithaca. I was hired by the Tompkins County Sheriff’s Office in 2002 and subsequently attended the Southern Tier Law Enforcement Academy, graduating as the top academic Cadet. I have been a Deputy Sheriff for the past 14 years and serve on the Marine Patrol Unit as well as being CPR/AED and First Aid certified. I have always enjoyed athletics and have coached many youth sports for Lansing Recreation Programs over the past 6 years. I recently achieved my Crossfit Level 1 Certificate in August of 2016 and spent several months shadowing/assisting with the Foundations Program here at Crossfit Pallas before beginning coaching solo. Why did you decide to start coaching? What do you love most about it? I have always been involved in sports and seem to naturally take on a leadership role when it comes to athletics. I have a passion for coaching and encouraging others and want them to experience the positive impacts of fitness in their lives, as well as the feeling that comes from being a part of a team or community as we are here at Crossfit Pallas. Shortly after beginning Crossfit I knew I wanted to become a coach due to my love for the sport and the positive impact that my coaches had on me both as incredible teachers and inspirational athletes. There are so many reasons I enjoy coaching, but the part I love most is seeing athletes enjoy the process. From new athletes walking in the doors not knowing what to expect and looking slightly overwhelmed, moving on to graduating our Foundations Course, and then conquering their first WOD in our daily classes, to accomplishing goals they never thought possible. Coaching athletes as they progress through this spectrum is an amazing thing to be a part of. I love seeing athletes confidence soar as they believe in themselves more and set new goals in fitness and life. Our coaches and athletes smile when they walk in the doors, greet each other as they have become new friends, cheer each other on during workouts, and then congratulate each other when they have survived them. I have been a part of this journey myself as a new Crossfitter, and have seen it over and over ever since, as our athletes become stronger, more fit individuals who gain confidence and a more positive outlook on life. I love everything about this process and am truly grateful to be a part of it as a coach here at Crossfit Pallas.

Janessa Ciaschi

CrossFit Level 1 Trainer

CrossFit Kids Coach

BIRTHFIT Regional Director

What is your why- why do you choose to coach at CFP and why did you start CrossFit?

I joined CrossFit Pallas as a member after already doing CrossFit for a time. I got hooked by meeting the incredible coaches (turned friends) at CFP, checking out the facility, and studying the programming. As a trained teacher, I appreciated that the coaches were self-motivated to constantly improve their own practice and pursuit of knowledge, both inside and outside of the gym.

This inspired me to begin my own journey as a coach. I received my CrossFit L-1 in the spring of 2015. Since that time, I’ve become a USA Weightlifting Sports Performance Coach and the BIRTHFIT Regional Director for BIRTHFIT Ithaca, working with women and families during the motherhood transition out of the CrossFit Pallas space.

My fitness journey began when my oldest child was 2 years old. While I was certainly looking to get more fit and follow a healthier lifestyle, what I needed the most at that point in my life was a circle of support, something I felt I was really lacking as a new mom and a graduate student. Through the seasons of life, loss, and love, I found and continue to feel, that support at CrossFit Pallas.

The women, men, and families that make up this community are simply incredible - a team who will simultaneously challenge and encourage anyone who walks through the front doors. Whatever the story, everyone belongs here. This is why I coach and this is why I CrossFit.

What coaching certifications do you have? CrossFit L-1 Trainer USA Weightlifting Sports and Performance Coach BIRTHFIT Regional Director and Coach, BIRTHFIT Ithaca

What is your background education? SUNY Cortland- 2010, MS Ed, Math and Science Education SUNY Cortland- 2008, B Ed Childhood Education and BA Environmental Science *Birth & Bereavement Doula

Kylie Triolo

CrossFit Level 1 Trainer

How long have you been doing CrossFit, and why did you start?

I started CrossFit in February 2013 as a way to get in shape for our upcoming June wedding and to prepare for a Tough Mudder race. I was fairly out of shape and considering I've been in pretty good physical shape my whole life, I needed to get back there. I was working out at a gym down the street from our apartment in Ithaca and it just wasn't doing the trick anymore. Brent (my husband-but then boyfriend/fiance) and I thought that we had been doing CrossFit at the gym but it totally wasn't! It was a lot f HIIT with no weightlifing. Once we stepped in to Pallas (1.0), we never looked back.

What's your educational & professional background- in and out of the classroom? I graduated from SUNY Cortland in 2008 with a Bachelors in Sociology and a concentration in Gerontology. I actually went to 2 other schools prior to Cortland- Teikyo Post University in Waterbury, CT and Sacred Heart University in Fairfield, CT. I started with English & Environmental Studies at TPU, then went into Phyical Therapy at SHU.

Outside of coaching CrossFit, (I received my L1 in February 2016) I work at Cornell University College of Veterinary Medicine in Facilities. I run the Receiving Department.

I also work for Eat To Perform as an online Nutrition Coach. We help our clients achieve their health and wellness goals through macro planning. It's extremely rewarding to see progress and people reach their goals. Prior to this job, I earned a certifitate in Intergrative Nutrition Counseling from the Institute for Integrative Nutrition in 2014.

Aside from those 3 jobs, I've taken on the role of Facilities and Operations Manager at CrossFit Pallas, which I absolutely love!

Why did you decide to start coaching? What do you love most about it?

I started coaching for 2 reasons- one being the same reason I was a Sociology major: to help people. I've always wanted to help improve people's lives, and this is an awesome way to do so. Couple that with my ETP work, and I am feeling it come full circle. I feel very passionate about finding the best in everyone as well as striving to make people's lives as healthy and whole as possible. The thing that I love most about coaching is seeing progress, happiness and fulfillment of those that I coach. The other reason is a little selfish- I'm not confident with public speaking, so I wanted to coach as a way to break through that barrier.

What's your athletic background and or/accomplishments?

I played college soccer at all 3 of the above colleges. I also played High School basketball, softball and soccer. In 2013, I was inducted into the Massena Central High School Hall of Fame for the 2002-2003 Basketball Team.

I've completed in the Open every year since 2014. I've completed in several CF competitions, most notibly the Bros & Does (m/f) Competition in New Windsor, NY with Brent and Wodapalooza in Miami, FL with coach Jana and Caitlin Paulson.

In October 2012, I ran the Leaf Peeper Half Marathon and followed that up in July 2013 with the Tough Mudder in Buffalo.

Favorite activities in your free time?

Outside of CrossFit, I love hanging out with our son, Bear, my husband, Brent and our family and friends. Bear is the greatedst thing that has happened to us. Brent and I love seeing live music and being outside. In the summertime, we love going to the beach and swimming. We've shared our love of music with Bear, and he's already seen a few shows with us (dmb, The Dead and a few others). I've seen 106 Disco Biscuit shows, 61 moe. shows, 20 Phish shows, over 60 Jimkata shows, and many other bands/artists such as Jay-Z, Kanye West, and the Red Hot Chili Peppers. We're looking forward to seeing Paul Simon in September.

Fun fact: After I graduated from SUNY Cortland in Deember 2008, I moved to Austin, Texas for an AmeriCorps program. I did a variety of work in the field which included building and maintaining hike and bike trails, invasive tree (chainsawing!) and plant removal, habitat restoration, and public land improvements. After my first 1700 hour assignment, I was asked to run a crew for my second run of 1700 hours. It was an opportunity that was unforgettable and it makes me yearn to get my hands on a chainsaw again!

Sue Dozoretz

CrossFit Level 1 Trainer

Your why- why do you choose to coach at CFP and Why did you start CrossFit?

One of my goals is to be part of the wave of humans who are staying healthy, strong, and flexible as we age, and to have fun doing it! As a coach, I get to learn everyday from the amazing CrossFit community and help athletes discover that they are stronger than they think they are. Seeing athletes break through barriers, learn a new skill, and put in hard consistent work, is a privilege and an honor. I’m endlessly fascinated with how the human body moves and how we can improve movement through fitness and play.

I started CrossFit in 2012. I had been an athlete my whole life, but never picked up a barbell or shown what to do with one. I walked into CrossFit Pallas, about a week after they opened and never looked back! At the time, I was looking for something to do during my off-season from women’s flat track roller derby that would increase my strength and help me stay injury free. Well, that off-season training turned into a year-round pursuit. I loved how CrossFit helped me to become a better athlete and how the Crossfit Pallas community helped to feed the fitness!

Coaching at CrossFit Pallas means that I get to work with a coaching team of super heroes and a phenomenal community of athletes. Dream job!

Certifications:

CF Gymnastics Specialty Course

Registered Nurse, NYS

Licensed Massage Therapist, NYS

CPR/AED for Professional Rescuers and Health Care Providers, American Red Cross

Education: M.S. Family Nurse Practitioner, SUNY Upstate (expected graduation 2020)

A.A.S. Nursing, Tompkins Cortland Community College

B.S. Communications, Ithaca College

Massage Therapy Certificate: Finger Lakes School of Massage

Laura Hayduchok

CrossFit Level 1 Trainer

How long have you been doing CrossFit, and why did you start?

I started CrossFit in February of 2015 after struggling to commit to a workout routine. Until I graduated in 2013, I had always been involved in team sports, and walking was my primary mode of transportation throughout college. Suddenly, I found myself in a very sedentary desk job without exercise built into my daily schedule. I tried to develop a consistent gym or running routine, but found I was in desperate need of an outlet which combined the physical, mental, and social aspects of team sports.

Through the encouragement of some friends, I found myself at a ‘Bring a Friend’ day at CFP. The next week I was through Foundations and starting my first class. In addition to making fitness a regular part of my life again, CFP quickly became the place where I could leave everything at the door and take an hour of “me” time. Like many, I came for the fitness and stayed for the community.

What's your educational & professional background- in and out of the classroom?

I graduated from Cornell in 2013 with a BS in Engineering with a focus in Computer Science and Mechanical Engineering. I followed a career in CS and currently work for a software company in the document processing industry. While I’m primarily responsible for configuration, I especially enjoy coding in Java or C#.

After work, my favorite part of the day is coming to the gym to work out and coach. Since receiving my L1 in May 2018, I’ve had an outstanding experience working with members alongside my fellow coaches.

Why did you decide to start coaching? What do you love most about it?

CFP has been invaluable for my own personal growth, and I wanted the opportunity to be involved in others’ fitness journeys. No one comes to CrossFit because it’s easy. To see athletes repeatedly step up to challenges and find the strength to push on is remarkable. Continuing to tackle a goal after failure after failure after failure and finally succeed creates that incredible grit in an individual and is what I love most about coaching.

Being a part of that progress and self-affirmation, that “I can” moment, on a daily basis is extremely rewarding. Seeing an athlete’s first double-unders, first box jump, that long-sought-after PR, and sharing in that success… there’s nothing like it.

What's your athletic background and or/accomplishments?

My primary sports growing up were volleyball and softball – and bowling, which I picked up briefly in high school. I’ve also dabbled in swimming, field hockey, running, sailing, spinning, boxing, and golf. Though CrossFit is my main activity, I continue to play volleyball recreationally. In the Summer, you can find me playing Wednesdays at Stewart Park, where my team, Cured Ham, is the reigning champs.

In CrossFit, I participate in the Open and Team Series each year, and I’ve done a number of team competitions. Most recently, Sarah Acker and I competed in Festivus where we took first place. Outside of CrossFit, I do some running races, which include the Adirondacks Distance Festival Marathon and about 15 half marathons to date.

Favorite activities in your free time? I adore my dog, Callie – she’s part Pitbull, Australian Cattle Dog, Australian Shepherd, and Boxer – and we enjoy learning new tricks, hiking, and swimming. She also loves to join me outside when I’m working in my vegetable garden. Last year, I successfully grew broccoli, eggplant, and tomatillos, and I’m looking to further expand my garden this Summer.

Another personal goal I’m working toward is reducing waste and eating sustainably. To accomplish that, I eat a primarily plant-based diet and am learning to make those foods which would otherwise come in single-use containers. Hummus, yogurt, and almond milk are among my most recent experiments.

Fun fact:

Cheesecake is my all-time favorite food. When I have the chance to travel, I’m excited to find the next best cheesecake. Current #1 is from the Marble City Bar in Kilkenny, Ireland, followed closely by Elliott’s in Seattle, Washington.

Jenn Lovell

CrossFit Level 1 Trainer

Lauree Myler

CrossFit Level 1 Trainer