Tim Card, Owner/Head Coach
- CrossFit Level 1 Trainer
- CrossFit Mobility
- CrossFIt Kids Cert
- USAW Olympic Weightlifting Level 1 Coach
- ACSM Certified Personal Trainer
- 3:41 Fran
I live, work and play right here in Lancaster County, PA. You can usually find me riding my bike in the eastern part of the county at 5:30 AM, pushing my body beyond what its limits once were, and swimming. I’ve been known to run but I can’t honestly say that I love to. I have coached my son’s baseball teams and I play Barbies with my young daughters. My beautiful wife and I have been married for 11 years, and we have been changing diapers for most of that time.
I am not your typical trainer. I’m not going to strap anyone into any machines and count to 10 for you. I am both an ACSM certified Personal Trainer and a CrossFit Certified trainer. That means that not only are the workouts we do safe, they are constantly varied, functional movements performed at high intensity. More importantly, what we do is FUN. We work as a group to get the most out of our bodies and each other as we can for an hour in the gym so that we can be ready for the other 23 hours of the day and whatever those hours may throw at us.
I also have a dual BA in Theology and Philosophy, an amazing wife and 6 incredible children. I am not the musclehead you see in the gym. I am a guy who has let his weight get out of control, got on top of it only to watch it balloon again. But I have put all the pieces together and work hard to stay in shape. I know what it is like to have a job and kids and responsibilities and any number of reasons to not take care of yourself. But I have overcome the obstacles and stopped listening to the excuses. So can you.
- Crossfit Level 1 Trainer
- CrossFit Olympic Lifting Certified
My name is David Paul. I am a third grade teacher and have always tried to be pretty active. Before I started CrossFit, I would go home exhausted every day. I have always enjoyed working out, but never pushed myself anywhere close to my full potential. Since joining CrossFit Lancaster, I have done things that I never thought I would be able to do in my life. I’m just a regular guy, but with CrossFit I have found I can do some pretty incredible things. I have more energy, feel healthier, and sleep like a rock every night. I got my Level 1 Trainer Certification because I wanted to perfect the CrossFit moves, and share them with others. I wanted to help transform people’s bodies and lives the way CrossFit transformed mine. It not only made me stronger, faster, and more mobile in a number of ways, but has also helped me gain confidence in myself. I love the CrossFit family that we have here at CrossFit lancaster, and have truly made some great friends here. I enjoy training people as well as doing the WODs myself and challenge any skeptics to just give CrossFit a try.
Crossfit L1 Coach
I come to Lancaster from my native town Altoona, Pa. I have been actively involved in sports for as longs as I can remember. I have been weightlifting since the age of 14. I am a Lock Haven University graduate with degrees in Health and Physical Education and Sports Administration. At Lock Haven, I was a member and captain of the Bald Eagles track and field team. Earning All PSAC honors in the sprints and relays.
Upon graduation I returned home to Altoona to teach and coach for two years. At Altoona I assisted the boys and girls indoor/outdoor track and field teams with the sprints/ relays and the teams strength and conditioning.
After my wife and I were married we relocated to Lancaster county. I spent some time substitute teaching and coaching at a local High School helping with the schools track team with sprints/relays and weight training.
I was still training and competing in open track and field meets with my friends/former teammates. After a horrible motorcycle accident that almost left me with and amputated foot, I had to start my from scratch. Learning how to stand, walk, jog and run again. I had to rebuild what I had lost after months of inactivity.
I then found Crossfit lancaster after several months of training on my own in my garage. Crossfit lancaster gave me a place to go and train with people in a setting that I was looking for. It was not easy. I will be the first to tell you how humbling the WOD’s can be. But I gained something back, my fitness and my desire to keep improving myself day after day.
I feel that I am more of a motivator than a coach. I want to help realize how important physical strength is in everyday life. Along with how capable they are of doing basic and advanced movements, so that they will become healthier in all aspects of life. I believe in comfortable and competitive training settings to help promote growth of people and athletes.
I live in Lancaster with my three favorite girls. My wife, daughter and running partner (my siberian husky).
Sean Clark: I’m sure he’s going to provide a killer bio of himself ASAP!
Matt Mangus: I have been CrossFitting for almost two years and it did not start out pretty. Eventually, it thrusted me in to new world and new career path for me. I am not a typical lifter though. I am a professional classical musician. When I am not serving your exercise related needs or my lifting, I am practicing for my next performance where ever that may be.
Kelly Marsteller, RD LDN
* Registered Dietitian through the Commission on Dietetic Registration licensed in the state of Pennsylvania. Graduated from West Chester University with a B.S. in Nutrition and Dietetics and completed dietary internship at Marywood University.
* Working both toward becoming a CDE (Certified diabetes educator) and completing a certification in weight management.
* Working toward a master’s in nutrition.
I’ve been active my whole life. I love sports, hiking, and being outdoors. Since moving to the Lancaster area, I have enjoyed meeting other people with similar interests. I’m always up for a walk or run–including Tough Mudder or Spartan races. My personal fitness goal is to become stronger at my own pace. I enjoy Crossfit because it makes you challenge yourself. I’ve definitely learned I am able to do things I never thought I could do.
Being physically fit has always been a part of my life but I never really thought about the nutrition aspect of healthy living until college. I was a member of the girl’s basketball team at Kutztown University and in the off season I went to the gym on a regular basis. People around me were curious about my interest in being healthy and started asking me questions about exercising and what they should be eating. A friend of mine noticed this and suggested I should become a dietitian. That’s when I decided to focus on a career in dietetics.
I’m now a registered dietitian and I work mostly with individuals trying to lose weight or those who have diabetes. I love what I do! Being able to help someone reach their goals is an amazing reward. I am able to share with my clients that success isn’t just about making the scale change, it is about the changes that come along with it like more energy, confidence, and motivation. I show them how nutrition plays a major part in mood and performance and their overall health.
Not everyone needs drastic changes in their diet. Many people just want to tone certain body parts, or improve their time for a workout, or just lift a little bit more weight. Change is hard, but even the smallest changes in their diet can help.
Something a psychologist I know says has really stuck with me: “If you always do what you always did, you will always get what you always got.” That is especially true with diet and nutrition. Sometimes we want to make changes but stick to the same habits and never get anywhere. My job is to support my clients as they make those changes over and over until they stick and they reach their goals.