My name is Steve Irvin and I am writing this testimonial to praise Project Fitness and its work out program. I joined Project Fitness on May 15, 2009 at the urging of my wife. I say urging because I tell you truthfully that exercising and working out have never been my forte. Joining Project Fitness has changed all of that.
In May when my wife and I joined Project Fitness, I weighed in at 208 lbs. And my health was in a dangerous area. I visited my family doctor and he informed me that my triglycerides were at a dangerous level and he was thinking very seriously about putting me on medicine to control this problem. My wife and I started working with a trainer within Project Fitness and I immediately started seeing results in my stamina, strength, and weight. Today, October 31, 2009, I have lost 18 pounds and more importantly my triglycerides have gone from 385 to 113. The doctor told me that after triglycerides get above 200 you are at a big risk of heart attacks, and other health issues. With the levels I was at you can see that I was well above that danger area before I joined Project Fitness. In addition my bad cholesterol which should be below 160 was at 90.
My strength levels have also improved dramatically. When I joined Project Fitness I could only muster out 5 regular push ups before I would have to go to my knees to continue. The other day I did a work out that required me to do 40 push ups and not once did I go to my knees. My whole life and I am 48 years old mind you, I have NEVER been able to do a pull up. I started with jumping pull ups and am now able to do 5 pull up intervals.
Now I will be honest with you, I was not kidding when I said working out was not my forte, that said, I am even worse at eating healthy and having the proper diet. That is something that I am still struggling with. Project Fitness and the staff do everything they can to help you with that. I do eat better but do have a ways to go before I could honestly say I am a healthy eater. I say this to point out that the improvements I have enjoyed since joining Project Fitness, although dramatic in their own right, could have been even better if I heeded the advice of the Project Fitness staff concerning my diet.
Project is the first work out program that I have ever been able to stick with. I truly enjoy seeing the results but more importantly the work out of the day changes everyday so you are constantly changing which keeps it from getting stagnant and tedious doing the same thing over and over. The time it takes varies as well but funny, whether it is a 30 to 45 minute work out, or a 10 to 20 minute work out, I know when I have finished I have accomplished something because I am tired when it is done. I have to admit that it is the best tired I have ever felt.
Nothing comes easy and you have to work to get results. I commend the Project Fitness staff for teaching me and keeping me motivated to achieve the goals I have set and continue to set.

-Steve Irvin
My name is Sondra Schiffelbein.  I’m 53 years old.  Last November my 3 year old grandson asked me to play football with him which was an impossibility for me.   I have Fibromyalgia and high blood pressure.  Before going to Project Fitness last December, I was on a C-Pap machine at night to help me breath.  I was taking 100 mg of amitriptyline,  Tramadol, Hydrochlorothiazide, Potassium, Omeprozole, Cymbalta, and high blood pressure medicine for a total of 8 pill in the morning and 4 pills at night every day.  I was tired all the time, in pain, and miserable.
Today, I am off of my C Pap machine, my blood pressure medicine, 2 of my pain medications and only take a total of 4 pills a day!  I am also 76 pounds lighter!  I feel 20 years younger and am able to play football or anything else with my grandson!  I had total knee replacement surgery in July and my recovery time has been remarkable!  Project Fitness and my personal trainer Jon Miller have given me my life back!
                 March 2006                  June 2008                             April 2009 Lost 44lbs     


                     October 31, 2009   Lost 76lbs


It was May of 2008 and I knew the magic age 50 was approaching in 2 months. I had tried dieting, walking, and aerobics but hadn’t really made a dent in the weight I had put on over the years. I was 130 when I got married in 1980. I remember going to one weight loss agency, getting on the scales and literally crying when she said how much I weighed. 196! I had lost some of that, but had hit a plateau. I just wanted to be “the best 50 I could be”.
Then one day, my husband said “Suppose a guy had a wife who was turning a certain age and he wanted to get her something special. Do you think she’d be offended if he got her a personal trainer?” My eyes widened. “No… that’s a wonderful gift, but you’d have to come too!” He hadn’t planned on that! I don’t know whether he thought I was commenting on his extra weight or not, but the real reason was that I was somewhat self-conscious of going to a trainer by myself and I needed him there for my comfort level. So, in essence, I “re-gifted” him. And so began our relationship with trainer Jon Miller. This young, Colorado Army Reservist, began to show us a new plan for fitness. I remember him asking us what our goals were. I really envied shapely arms. I hated the fatty wings that flopped as I blow dried my hair every morning. I wanted more energy, shapely legs, a flat tummy, what every woman wants! Jon was quick to say that spot reduction was not possible, but that total body fitness would result in overall changes. We began with 16 sessions. He taught us new exercises I had never done before. Squats, box jumps, knees to elbows, and weight lifting movements that took quite a while to master. After the initial 16 sessions, a generous couple in our church gave us a gift of 16 more sessions. Jeff thought he was off the hook, but that gift had even more results. Weight began to drop and I started to notice muscles I had never seen on my arms and legs. Soon we were doing handstands and cartwheels, things I hadn’t done since I was a child. People started to notice weight dropping off of us. Jeff began to be known as the “shrinking pastor.” As he stood in the pulpit each week he appeared thinner and fitter. It was almost like age reversal. I had folks sit behind me in church and afterwards say, “Oh that was you. I wondered who that new trim young lady was sitting in front of me.” At first they would say “You look 10 years younger.” Later they would say, “You look 20 years younger.” Comments like these fueled our resolve to keep at it, even though we were so sore after training sessions that we felt it every time we went up or down the stairs.  And so we signed up for 16 more sessions. Jon taught us power cleans, push press, dead lift, thrusters and sprinkled our workouts with crazy stuff like bear crawls, skipping (for height and distance) frog jumps and burpees. All these core movements had amazing results. We were hooked on Crossfit. Jeff went from 240 to 185. I went from around 186 to 145. Now, 18 months later we’ve kept the weight off and feel terrific!

Before CrossFit During CrossFit

  Valerie Before CrossFit!  Valerie During CrossFit!

“That can’t be me!”  A colleague sent me a photo taken at our annual school nurse’s conference in July 2008.  Since my marriage 14 years ago I had gained 3-5 pounds a year and managed to rationalize my increasing size away.  Looking at the photos there was no escaping it- I was FAT!  As a school nurse I understood the health risks associated with obesity and I did not want a future filled with preventable disease.  Furthermore, example speaks volumes more than words so how was I going to be effective as a health educator if I couldn’t be healthy myself?  The answer, as usual, was as close as my church.  After being gone for most of the summer we attended morning services at Bible Christian Church.  Leaning in the doorway at the back of the church was a lovely, svelte creature.  She turned and I recognized a youthful version of my pastor’s wife.  “Wow! What’s she doing?”  I made a mental note to ask.  Next this buff fellow bounded up to the pulpit.  Again, after a second look, I realized it was my pastor except he looked so fit, and 10 years younger.   The Starkeys shared their secret- a personal trainer, Jon Miller.   Of course, I started with my physician to rule out any reason I shouldn’t work out intensely.  On the contrary, Dr. Hansen thought is was a great idea and agreed to monitor the whole process.  My serum cholesterol was 225 and I put off the medication with, “Let’s give exercise and diet a chance.”  That day I phoned the young trainer.  In earnest, I began working out 3-4 times a week with Jon and eventually added Joey Kelch’s amazing morning CrossFit classes at Project Fitness to my regimen. The workouts are intense and continually varied so boredom doesn’t happen. Miller recommends a “paleo” diet with lots of fresh vegetables and lean protein- it works!  The pounds kept coming off.  I went from a size 16 to a 6. (I also learned a lot about taking clothes in!)   More importantly, big changes were happening health-wise for me.  My cholesterol went from 225 to 157.  Before training I clutched the handrail going up stairs as I feared my knees would buckle.  Jon assessed it as weak muscles and designed workouts to strengthen them.  Now I dash up the stairs if I’m late.  My BMI went from 35 to under 25.  As Coach Glassman, the founder of the CrossFit technique, says, “If you expect something for nothing, CrossFit will weed you out.”  But if you are willing to put out the effort you’ll see big results. 

Project Fitness and its dedicated staff are heaven sent for me.  May they be as much a blessing for you.
-Valerie Rainman R.N.  B.A. Certified School Nurse

Dan Reed

  Dan Before CrossFit!  Dan During CrossFit!

I have been working out at PFC doing CrossFit for three months now and I feel great.  I have done a lot of different types of exercise programs from just running to heavy weight lifting and I have not got results from any other program like I have from working out at PFC.  When I first started I weighed 313 lbs with a size 46 waist.  Now, three months later, I’m down to about 275 lbs, I wear a size 40 that fit loosely, and I am still losing weight.  I’ve noticed a lot of definition in my arms and shoulders and chest.  On top of all of that, I feel awesome.  I have so much more energy than I did before, I sleep better and I seem to be in a lot better mood.  All in all, CrossFit is definitely hard as hell but I like it.  I like the challenge everyday and the sense of accomplishment I feel on a daily basis.  I also like the fact that I don’t have to think much going to the gym.   I go to the gym and the workout is made up for me.  And the staff at PFC have been very helpful and knowledgeable about every goofy question I’ve had.  Thank you to PFC and CrossFit. 

Dan Reed

Dr. Matt Johannes

  Dr. J Before CrossFit!  Dr. J During CrossFit!

My name is Matt Johannes and I've been Crossfitting for 14 months now. Joey asked me to submit a testimonial since I've seen such big improvements by doing crossfit.  I was having an very hard time writing a testimonial, so I decided to write it in the form of a top 10 list! .
So here it is. ... . Matt Johannes' top 10 reasons why you should join Crossfit!

  Number 10: (The Global Community) .  If you haven't checked it out, you need to.  There's a whole movement of people out there loving and doing crossfit.  There are videos, tutorials, inspirational stories, etc.  When you add this to Youtube Crossfit videos, you'll find instant access to a world of crossfit.  For me, spending a few minutes online with crossfit is always motivational.  I check out the websites at least 3-4 times per week and it has really helped me.

Number 9:  The Local Community.  I suppose it's true of almost any gym.  When you spend time in a gym, you're bound to meet and get to know new people.  For me however, Crossfit elevates this experience.  We did the first year of Crossfit with the 5:30 pm class.  Each time, we all came to the gym together, studied and learned the workout together and then collapsed and died together!  You just can't get that kind of bonding by getting on an elliptical and doing some bicep curls at Gym X.

Number 8:  The big fan.  As I mentioned in number 9, after most workouts I want to collapse and vegetate for a few minutes or hours, depending on the workout.  Project Fitness Crossfit has a NICE BIG FAN where you can do that. It's a beautiful thing.  Especially in the summer.

Number 7:  Kids.  I started the workouts with two of my children, ages 10 and 12.  Now my son and I are still going strong.  It has been a great family activity for us, and we really enjoy it when other kids come and workout also.

Number 6:  Trainers.  Unlike Gym X who might have a receptionist who can barely bench press a pencil, PFC has many trainers who are always eager to help someone.  I think that part of the reason that I have gotten such good results from crossfit is that I'm never shy about asking questions.  How do you do this better, how do you improve on this, I'm supposed to do what with my body?  and I'm supposed to do burpees after that?!

Number 5:  Competition.  I'm addicted to the times on the board.  Each day we write our times for the WOD and compare our times to every else who did the workout that day.  It is such a motivational system.  When we first started, we couldn't even do the workouts.  Now, after one year, I can do almost all of the exercises, and I can post times that are very competitive.  I  know a big reason that I have enjoyed some large improvements in my fitness is that after each workout I can measure and guage how well I performed compared to the community.

Number 4:  No running!  Well, almost.  We do some running at PFC, but nothing like we used to have to do for weight training in high school.  "For cardio this week we'll run down this street and back.  Please run fast enough that you don't get to your next class late."  The running at PFC is always mixed in with so many other exercises, you don't have much time to think about how much running you're actually doing.  I've always been a terrible runner, but thanks to PFC, I can now post competitive times even on workouts with more running in them.

Number 3:  No thinking!  I love that fact that I don't have to plan my own workouts.  I can just show up, and it's all on the board for me.  No mental debates about whether I feel like doing this or that.  I just do what's on the board.  Sometimes the reps and rounds are so complicated that I do have to think a little, but, for the most part... . no thinking!

Number 2: SumoBearBurpeeRingCleans.  Yes, how does that sound for a new exercise.  No, don't panic, it's not really an Crossfit exercise.  At least not one that I know of.  But something that has helped me so much are the new exercises.  Crossfit constantly teaches me new exercises that show me areas I need to improve on.  My body has no chance to adapt and become complacent, because as soon as I get a little better at one thing, they throw SumoBearBurpeeRingCleans at me!

And Matt Johannes' number one reason you should start crossfit is:

Strength and endurance.  The whole system is focused on helping you improve in these areas.  I was a football player and a powerlifter in high school.  Throughout college I continued to lift weights and tried to do some cardio.  However, after college, I found myself weighing 243lbs.  With the help of a friend, (who is now a PFC trainer)  I lost 50 lbs, but I had no cardiovascular endurance.  Then I started Crossfit.  I'll never forget that first day.  After a few wall balls I was ruined, and I couldn't even run 100 meters.  Now, like I said, I can post competitive times on most workouts.  The strength and stamina Crossfit has given to me is something that I am very grateful for.  I can't wait to see what year two of crossfit will bring!

Susan Ayers

  Susan Before CrossFit!Susan During CrossFit!

I am Susan Ayers and have been doing Cross Fit since July of 2009.  The gals in my office would come in every morning talking about the hard work outs but always saying they were hooked and loved it.  I resisted going because I just knew there was no way I could do these work outs.  After all I was 54 when I started.  My son Cody is a trainer and kept encouraging me to just try it.  He would say try it for 3 months, make a commitment and then decide.  I joined the class that had the “older people” in it.  I can’t say I loved it at first.  I had trouble making it through the warm ups.  How would I make it through the workout?    It was hard and extremely challenging but after the 3 months realized that I could do more than I thought.  Cody told me don’t worry about what others are doing, don’t compare yourself to others.  Just do the best you can do.  Do your best and don’t cheat yourself.  What great advice. 
Ivan would usually do our classes and he was a motivator.  Little by little I could do more and more and was doing things I had never done in my entire life.  I was amazed and proud of what I was doing.  Not only was I looking better but more important I was feeling better.  I am healthier now, stronger now.  I use to always complain that “I was tired”.    I don’t say that anymore, well except maybe after a workout.  I have energy, I feel good.  I have lost over 20 pounds and still working to get more off.   My blood pressure has dropped and my resting heart rate went from the 80’s to the 60’s.   I never really did like to exercise but now I can honestly say I am hooked.  Joey said it would happen, but I didn’t believe him.  It just took me a little longer.   I know that if I can do it, anyone can do it.  I have met some amazing people at the gym and made wonderful new friends and it is like a family there.  I am still one of the oldest Cross Fitters there, but I am proud of that.  Also this year I ran my first 5K with my daughter.  What an amazing feeling when I crossed that finish line.  I couldn’t run half a block before I started Cross Fit. 

The trainers and the people at the gym are so encouraging and helpful.  They are always telling you that you CAN DO IT!  I finally believe them.

-Susan Ayers
Mike Hill

  Mike Before CrossFit!Mike During CrossFit!

One year, sometimes it seems like it goes fast sometimes it seems like it lasts forever.  It has been one year since I joined Project Fitness and was introduced to the Crossfit community, what a difference a year makes. 

I no longer can wear any of my own clothes do to the change in my body, both through weight loss and changes in body fat, a good problem as well as an expensive one.  I cannot say that a full round of golf will totally exhaust me; even in a cart (yes that is how bad it was before).  I no longer worry what the WOD today will be. Those things I'm not good at, today will give me the opportunity to improve.  I can't say I have not made vast improvements in my cardiovascular/respiratory endurance, stamina, strength, flexibility, power,
Coordination, agility, balance, and accuracy, my notebook tells me that I have.

What I can say is I feel better than I have in years.  I can wear the same pants size I wore in high school 20 years ago.  I have new friends and people to work out with who love this as much as I do.  That I will honor fallen heroes, even though my sacrifice is far less than theirs. That everyday will be unexpected and challenging.  That I can always do better.

That's what Crossfit really is, it is a way to improve your life, make friends, honor your country and be a part of something bigger than yourself.  I don't know of any other "gym" that can make those claims.

-Mike Hill
Ernesto Silva

  Ernesto Before CrossFit!Ernesto During CrossFit!

Being overweight can really keep you back from the biggest dream you have. It can also increase health risks later in life.  Before I started Project Fitness/Crossfit I weighed and incredible 250 lbs. I am 6 foot tall and at 250 lbs that really made me a HUGE guy. I was never mocked about my weight and how bad I looked. I thought I was content with my body back before I started Crossfit. Last summer my best friend and I went on a camping trip where we swam and hiked. It was a battle just trying to walk up a tiny path. We took some pictures… and that is when I realized how bad out of shape and how bad I looked.  That picture shook my whole world and that is when I said to myself that I was sick of being “fat”.

Shortly after that my boss Dr. J started talking to me about Crossfit and how much it had helped him out. So I decided to give it a shot, I went for a week. That week seemed to never end. I was sore to the point where I couldn’t even lift my legs to walk or get out of a chair. At first I was very nervous to start going since never in my life have I worked out. I never played any sports in high school or just for fun, so I truly was at level zero. But once I got to the gym the nervousness just fell off my shoulders. The trainers are just completely awesome there. They stay with you during the workout and explain the movements for you and they break them down into small steps until you can do them in one movement. I started out at being able to do 2 pushups before my arms gave out and now I can even do clapping pushups.  Pull ups? I couldn’t even get my arms to hold my weight when I was hanging from the pull up bar, I will admit that I still cannot do a STRICT pull up but I can now do kipping pull ups.  I had to start with the PVC pipe because I couldn’t hold the 45lb bar over my head. But the first thing they tell you is to leave your ego at the door, which was difficult to do but it had to be done. It has been definitely worth the money and time spent by faithfully going to the gym. I have truly become a better person ever since I have joined Project Fitness.There were many reasons I decided to try Crossfit.

In 2010 I tried joining the Military but I was told that I was overweight which meant I couldn’t join. That was one of the biggest reasons I joined Project Fitness so I could get into shape and live my dream. I told myself that there is no reason my weight, which is merely a number, should keep me from living life. So I say to anyone who wants to feel better, look better, live healthier and push your body to new limits — You can do this. Even if you don’t feel like coming to the gym… just come because everyone there is very encouraging, from the trainers to the members working out. Personally I have never been to a gym that has so very many friendly people that push you so far. They won’t let you give up because like Joey once said in a workout (I don’t remember it verbatim but this is what I remember) they want you  “to become better than what you were yesterday but never as good as you will be tomorrow.” What else do you need? They motivate you, push you and teach you what you need to know, you don’t have to be a pro at working out all you have to do is come. 

My name is Ernesto Silva I am 21 years old and I have been coming to Project Fitness for about a year. I started at 250lbs, XXL shirts and size 40 pants. I am now down to 199lbs. I can wear a M/L shirt and the best part is that I can now fit into size 34 jeans. This is only the beginning though. I still have many more results that I want to see with my body. Oh… and I also have my life to live.
A BIG BIG THANKS to Ivan, Stewart, Jo, Joey and all of the trainers at Crossfit. I couldn’t have done this without your help. And I will not lie... I still need you all! But thanks again for everything!!!

-Ernesto Silva

"Sidney Worf's Testimonial"

The race was about to begin.  I had entered in to a 5K sponsored by the GC Rec Commission called the Gauntlet.  It was supposed to be a race that was just for fun.  I was so nervous I was shaking in my shoes.  Why did I ever let Joey talk me into this?  I had never run a 5K in my life.

My name is Sidney Worf.  I am an early in my fifties lady who always liked being active.  After a traumatic fall and surgery I ended up with a hip replacement.  I never got so I could really move well.  I could walk.  But my muscles had gotten really out of shape.   I was not fat, but I had no muscle tone and the hip I had surgery on was always stiff.  I was working out at another gym, but never really knew what to do, so I made little progress.  I was never a runner but I used to watch other people run and think ‘I will never do that again.’

I walked into Project Fitness in January of 2011.  I was not sure what to expect, but I explained my problems and Joey assured me they could work with me.  My first night as a member I remember watching other people do handstand pushups.  I decided right then that if they wanted me to do those I might as well leave right now.  But that did not happen.  I started at the bottom, which is not a bad place because it leaves room for improvement.  For a while the heaviest bar I could lift was the PVC pipe.  When I did burpees I crawled off the floor.

After a while, I progressed.  I could lift the 25# bar then the 35# bar, then 45# plus depending on the exercise.  And I got so I could do better burpees.  And I found I could do pushups and sit ups and kettle bell swings and box jumps.  And I ran.  I did not realize how much different I looked, although my friends tell me I have nice muscles in my arms, but I knew how I felt.  I could get up and down off the floor without hanging on to something.  I was not limping.  I was getting better.

So, fast forward to September of 2012.  As I said I had never run a 5K before.  The starting gun went off and I started running and jumping through tires and climbing through ropes and sliding down the sand to the bottom of a sand pit and bear crawling through a drain pipe.  I finished the race! Woo Hoo! I was excited.  I did not finish first, but I was not last.

I came to Project Fitness because I needed help.  I stay at project fitness because we receive good training, every class is something different and challenging and I have made a lot of new friends.  Everyone is encouraging and helpful and we have a lot of fun.

-Sidney Worf