The clock is ticking ... what are you waiting for?

CrossFit Community
Just Off the Spur in Marshfield!
900 W Washington, Suite 300
Marshfield, MO 65706

Coaches & Trainers




Alexus "Lexy" Barnes

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CrossFit Olympic Lifting Certified
Alexus' Vitals:
Certifications CrossFit Olympic Lifting, CrossFit Movement and Mobility, CrossFit L-1, CrossFit Gymnastics, USAG Level I & II, Strength Coach L-1
Favorite Thing About Crossfit Having the ability to come in better than the day before
Favorite Exercise Olympic Lifting
Least Favorite Exercise Burpees, Thrusters, Rope Climbs
Goals Have fun, feel good, compete, inspire people, be the best coach I can be, change many lives
How long with Crossfit? 1 year
Who is your idol? Lauren Fischer & Stacie Tovar.
Anything else? I have the best training partner in the world.


Q & A with Alexus

What does CrossFit mean to me?
It's the only thing that makes me feel accomplished. I wake up with it the first thing on my mind, and I go to sleep with it being the last thing on my mind.
How has your fitness level changed?
Last year I could not run a lap around the square without stopping. I couldn't do a pull-up. I couldn't bench press the bar alone. I couldn't do 10 double unders in a row. Now I can do butterfly pull-ups, even muscle-ups. I can do double unders like it's nobody's business. And I can finally do Rx WODs and feel good about my time.
What change do you see in others?
I see a sparkle in their eyes, and a different person than when I met them. They no longer hunch over when they walk into places, they stand tall and proud.
How has Crossfit changed your body?
I GOT SOME MUSCLES!!!
What about the mental aspects?
I absolutely love watching people walk through the door saying "there is no way I can do that." and then two weeks later they are doing it and killing it.
Why CrossFit over other training types?
Because it's cool! OK but seriously, there is no other exercise program out there like it. Where can you come in to an atmosphere where everyone is family, lift some heavy weight, and get a killer workout in one setting?

Danny "Moose" Poe

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Danny Poe, originally from Bolivar, Missouri. Danny is a Crossfit Coach who has been working out since the third grade, when he used to be picked on in school.

Danny's Vitals:
Certifications CrossFit Olympic Lifting Certified, CrossFit Movement and Mobility, CrossFit Level-2 Trainer (CF-L2), Level 2 Strength Coach
Activities / Hobbies Crossfit, long walks on the beach
Least Favorite Thing Sometimes the pressure of being a good athlete gets to me.
Favorite Exercise Anything involving Olympic Lifting
Least Favorite Exercise Running
Goals To compete in the Crossfit Games one day
How long with Crossfit? 1 year


Q & A with Danny

What does CrossFit mean to me?
Crossfit is the only thing I know how to do.
Has Crossfit changed your life?
I don't know where I would be right now if it was not for Crossfit. It has literally saved my life.
How has your fitness level changed?
I am doing things I never thought I could do.
What change do you see in others?
The biggest change I've seen is in my friend and fellow coach Alexus Barnes. When she first started she couldn't even do a single pullup and had to use a 20 pound bar on most movements. Today, she can do sets of strict pullups and can overhead squat more than her own bodyweight.
How has Crossfit changed your body?
I am fitter than I have even been, in every aspect of health.
What about the mental aspects?
I am mentally stronger overall.
Why CrossFit over other training types?
It really depends on your goals on what training type to choose. If your goal is to look fit, then maybe bodybuilding is the training type for you. If you want to look and feel good and see your body do things you never thought it could, then Crossfit might be for you.

Jason Barnes

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Jason Barnes (CoachJMB), originally from Salina, Kansas. Jason is a manufacturers sales rep for Hillyard Inc, and the owner/operator of American Gym Floor, The Tumble Express & CFC CrossFit. Holly, Alexus, and Jordan are his family.

Jason's Vitals:
Certifications CrossFit Olympic Lifting Certified, CrossFit Level-2, Strength Coach Level-2, USAG & USAG safety Cert, FMS levels 1 & 2. "Student & Ambassador of Functional Training", CrossFit Movement and Mobility, 417 Magazine Wellness Warrior recipient
Favorite thing community/comrade
Least Favorite Thing Burpees
Favorite Exercise Metcon's
Least Favorite Exercise Burpees
Goals CrossFit team competitions & to be "Fit @ 50"
How long with Crossfit? Have been studying CrossFits methodology & programming since 2009. Officially introduced to CrossFit in December of 2012.


Q & A with Jason

What does CrossFit mean to me?
CrossFit is definitely a game changer in the fitness industry. Where else can you receive this level of athletic performance training, programming, community & accountability at a reasonable cost? Whether you're in elementary school or at retirement age CrossFit has a safe & scalable level of training for everyone.
Has Crossfit changed your life?
entirely changed not only mine but my whole families life as well as our health & wellness goals. We have a new direction & purpose of which we give our athletes, our awesome-caring coaches, fellow CrossFit affiliates and our CrossFit community a huge - Thank You.
How has your fitness level changed?
I spent @ 16-years of my life & a countless number of hours at the gym performing single joint isolation movements and waisted time on "machines" with no clear plan or direction. CrossFit has enabled me to spend less time "training" and more time "practicing" new fitness elements. I am doing things at the age of 41 that I had never tried or even dreamed of doing while having fun doing it!
What change do you see in others?
The biggest change I see in others is outlook on life, happiness, sense of community/comrade & most of all Confidence in themselves in whatever they do/want to do in life.
How has Crossfit changed your body?
through functional training, sound supplementation & a solid nutritional game plan I have lost 5 pant sizes, unwanted visceral fat and @ over the age of 40 the "fittest" shape of my life.
What about the mental aspects?
one of the most underestimated aspects of CrossFit is the mental side (game.) I truly believe anyone "can" do CrossFit. But not everyone is willing to take "can't" out of their vocabulary. CrossFits biggest challenge is on the mental side. Some Wods ( workout of the day) push you beyond what you think your body can physically do. But that sense of accomplishment once you've finished those types of Wods can be life changing. I've had several athletes tell me that if they can get through "this Wod" I can do anything.
Why CrossFit over other training types?
CrossFits prescription is constantly varied, high- intensity, functional movements. Over the last 20 years I have tried or been exposed to all the greatest fads - "the next best thing" -"the best system" and so on. But by combining a constantly varied, high intensity fitness program using safe functional movements is a formula that equals success. I've seen so many athletes go from mediocre to the top levels of their chosen sport due to CrossFits broad and inconclusive training program.

If and when you are willing to make a decision to change your life and lead to a more healthy-fit lifestyle CrossFit is the answer. Are you willing to give 100% effort in our Wods, commit to our full access programming, join our community of like-minded people and follow a solid nutrition plan? If you are, I not only highly recommend CrossFit for all of your fitness goals - I Guarantee It!

Sandy Cottengim

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Sandy Cottengim, originally from Marshfield Missouri. Sandy is a teacher. Her family are husband Jody, daughters Baylee and Kaylah, son Isaiah, and grandson Rylan.

Sandy's Vitals:
Certifications CrossFit Level-1
Activities / Hobbies Working out and taxiing her children to dozens of sporting events weekly
Favorite Thing Crossfit community
Least Favorite Thing Rest days
Favorite Exercise Hang power cleans
Least Favorite Exercise Overhead Squat
Goals Just to continue beating myself!
How long with Crossfit? 1 year


Q & A with Sandy

Has Crossfit changed your life?
Confidence up, stress levels down.
How has your fitness level changed?
Endurance and strength up.
What change do you see in others?
Angie's complete transformation to a total beast.
How has Crossfit changed your body?
Defined, stronger, leaner body. Smaller clothes while weighing more.
What about the mental aspects?
I can do anything I put my mind to or want to. I'm proud of myself.
Why CrossFit over other training types?
Overall body training combined with power, strength, and stamina.

Sam James

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Sam James, originally from Amelia, Virginia, is a production manager. His family is his wife April, and children Madison, Macie, Carter, and McKinley.

"Born and raised in Virginia. Joined the Army after high school where I was an infantry man with airborne and air assault qualifications. Moved to Missouri in 1999 with my wife April and attended South West Missouri State University and graduated with a Bachelors in Industrial Management. Trained in MMA and Jiujitsu for a few years. Found my love for Crossfit in 2013 where I have received my level 1 certification and was a judge at HOA5."

Sam's Vitals:
Certifications CrossFit Level-1, Red Cross First Aid & CPR Certified
Activities / Hobbies Crossfit & Family activities
Favorite Exercise Burpees
Least Favorite Exercise Sumo deadlift high pulls
Goals Improve strength and conditioning, possibly compete at some level
How long with Crossfit? 1 year


Q & A with Sam

Has Crossfit changed your life?
It has provided an outlet and opportunity to be surrounded by like minded people.
How has your fitness level changed?
I'm in the best shape of my life!
What change do you see in others?
Gains in confidence.
How has Crossfit changed your body?
Cut fat and built muscle.
What about the mental aspects?
Working out with weights at high intensity is for everyone despite, age, gender, or physical limitations due to Crossfit scalability.
Why CrossFit over other training types?
Crossfit covers all areas and aspects of fitness. Crossfit, unlike other tpes of training, developes strength and skills for everyday life.

Theresa Ballew

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I am from Webster County and attended MSU and graduated with a degree in Public Relations. I was an athlete in my high school years and returned to athleticism after a neck surgery and rediscovered competitive sports and working out with like minded people. I have been a part of a number of events, triathlons, adventure races and kayak racing. I was introduced to Crossfit and enjoy the constantly varied aspect along with always striving to improve. I recently received a CF-L2 certification and was honored to be a judge at HOA5.

Theresa Ballew, originally from Niangua, Missouri. Theresa is a Workforce Development Specialist for the State of Missouri. She plays guitar and mandolin, and has a daughter, Jessie.

Theresa's Vitals:
Certifications CrossFit Level-2
Activities / Hobbies Kayaking, basketball, water skiing, guitar, horseback riding, triathlons, adventure races, concerts.
Favorite Exercise Handstand Pushups
Least Favorite Exercise Wallballs
Goals Remain "race ready" at a moment's notice and mastering the handstand walk
How long with Crossfit? 1 year Crossfit, 4 years Functional Movement


Q & A with Theresa

Has Crossfit changed your life?
Before I met Jason and Holly Barnes I didn't know anyone that was dedicated and committed to working out and maintaining themselves. It has has been nice to have a group of folks with common goals.
How has your fitness level changed?
The changing of the pathway that I was training in the past made a big power and endurance level change.
What change do you see in others?
Ashleigh went from thin and quiet to an animal -- super strong.
How has Crossfit changed your body?
More strength and definition than I ever thought possible.
What about the mental aspects?
I know now that you don't have to spend an hour on the treadmill to get cardio training.
Why CrossFit over other training types?
Crossfit has a constantly varied approach that leads to overall fitness.

Merlin Dennis

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Born and raised In Wichita Kansas. Graduated in 1993 from Wichita high school east. Business management degree from Friends University. Played high school sports: Track, wrestling & cross country. Moved to Marshfield Missouri almost 3 years ago . Have a wife, Amy, and two boys Merlin 10 and Merrick 7 whom also do crossfit (kids through our Youth Impact program.) Was introduced to crossfit about a year ago. CrossFit Level-1 & Judge at HOA.

Holly Barnes

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Holly Barnes, originally from Joplin, Missouri. Holly is the owner and coach for The Tumble Express and CFC Crossfit. Jason, Alexus, and Jordan are her family. Holly won the Masters division of the 2011 Muscle Mayhem figure competition.

Holly's Vitals:
Certifications ISSA Fitness Coach, USAG T&T Coach, USAG Judge, USAG, Crossfit Gymnastics Certificate holder, FMS Level-1, 417 Magazine Wellness Warrior recipient
Hobbies / Activities Wakeboarding, figure competitions
Least Favorite Thing Crossfit makes me question my sanity
Favorite Exercise GWOD
Goals My biggest fitness goal was attained when I won Masters division of the 2011 Muscle Mayhem competition. But I would say for now my fitness goals are to stay in top shape and be healthy.


Q & A with Holly

What does CrossFit mean to me?
Crossfit is an escape from reality for me. It is a stress free zone, where people come together to better themselves and encourage others along the way.
What is your favorite thing about Crossfit
The people, the atmosphere, and the feeling of accomplishment.
What change do you see in others?
I love to see transformation -- mentally, physically, and emotionally. Crossfit changes lives.
Why CrossFit over other training types?
I have witnessed transformation in people who were going nowhere or not getting results from working out "at the gym". Crossfit is a quick, efficient way to get in shape, aerobically and anaerobically while making you stronger, mentally and physically.