Not all CrossFit gyms are created equal. In fact we have dozens of members that drive past  other CrossFit gyms to attend ours.  We have several full-time coaches that are among the most experienced in the country. They have chosen to make coaching a career and this can be seen in classes. We offer multiple level programs for members ranging from the stay at home parent to the competitive athlete. Our coaching and community is our focus. High level coaching + tight knit community= long term results.

Tony Koens-Owner/ Head Coach/CrossFit Games athlete

My story isn’t typical of most other gym owners. I did not play many sports growing up, in fact I was overweight for much of my childhood. I started lifting weights at age 19, I saw some changes but was not very consistent and really had no idea how to program a routine.
 A few years later after graduating from Southeast Tech. College in Sioux Falls, I decided to pursue personal training. I attended a Personal training program in Orlando and continued on to work as an instructor in the program. After my time in Florida, I got a job as a Sports Performance Coach at Velocity Sports Performance in Champlin, MN. There I coached athletes in sprinting technique, olympic lifting, and multi-directional movement. I continued to work for Velocity until the spring of 2008 when I moved to Salt Lake City to get married and start a family with my wife Laura. Laura and I have two children, Elijah and Evie. I spent my time in Salt Lake working for the Utah Olympic Park where I worked on the Bobsled track and competed in some Bobsled racing.  During this time, I also became avidly involved in CrossFit.  I had been doing CrossFit at Ute CrossFit for almost 2 years when I decided to pursue CrossFit further and become a certified instructor.
In the spring of 2011 after Laura finished her degree, we decided to move to MN to be closer to my family and start Timberwolf CrossFit. With the help of family (namely Aunt Tammy, and Papa Mickey) we made it happen.
Since opening in 2011 we have continued to build our community. We opened a  2nd location in Roseville in 2013 and have since moved to an amazing new space.
If you have a few minutes watch this 10 minute Mini-documentary about Tony and the history of Timberwolf CrossFit.

CrossFit Level 1 instructor
 CrossFit Level 2 instructor
USA weightlifting certified sports performance coach
NSCA certified personal trainer
 What is something most don’t know about you? I’ll give you two things. I once held the Travelocity gnome in a bobsled moving 80mph during a commercial shoot, and in the winter I carry a small hair dryer in my gym bag to warm up my shoes.

Nick Bock- Manager Roseville location/Coach

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I was first introduced to Crossfit in 2010 after four years of collegiate boxing. As a runner and body weight athlete growing up, I have a very limited knowledge of weight lifting and the many performance benefits that it had to offer.

After experimenting with Crossfit workouts on my own for two years, I joined a “box” and found the guidance provided by the coaches and the community offered by the other athletes reminiscent of the comeraderie and direction offered by organized sports.

I moved up to Minnesota in 2014 and joined Timberwolf and was immediately impressed by the quality of the coaching staff and the welcoming nature of the members. Crossfit has been an integral part of my life – helping me develop confidence, foster lasting relationships, and develop a sense of gratitude for all of the incredible moments that life has to offer.

I have a passion for helping others achieve achieve their athletic goals and, more importantly, developing the capacity to remain tough mentally in the face of adversity. I have worked on developing this capacity in the gym, but it has served me in many areas of my life.

Rachel Tanev- Coach/Personal Trainer

I was born and raised in Seattle where I grew up with two older brothers and two younger sisters, always vying to play sports with my brothers. I played basketball, soccer, football and baseball growing up, although basketball was my favorite and I played throughout high school. My dad was an acrobat for The Greatest Show on Earth; that’s right the Ringling Brothers and Barnum and Bailey Circus! He taught us gymnastics growing up and my siblings and I quickly learned how to walk on our hands, do pistols, and somersaults. I did gymnastics at school until the 3rd grade when we moved to a suburb outside of Seattle that did not offer a gymnastics program. I took to playing basketball more, but would still do handstands and flips in our living room. After graduating high school, I went to college but was unsure of what I wanted to be when I grew up. I decided to take some time off which ended up being ten years, after which I finally realized I wanted to be a personal trainer. After becoming certified, I started working for Fitness Together, a small personal training studio, where I discovered my love of helping people reach their fitness goals. I had heard about Crossfit, but dismissed it as crazy as many people do when they first hear about it. I finally decided to overcome my fear and try it out and was completely hooked. I practiced on my own for almost five months before joining Crossfit West Seattle. I loved the community and environment Crossfit had to offer, and it helped to broaden my skills as a personal trainer. I knew I wanted to do the Crossfit Level 1 course, but I decided to put it on hold so I could finally go back to school to finish up my associates degree. My girlfriend, Crystal was placed for an internship in Shakopee and we made the move to Saint Paul in July of 2011. I continued doing Crossfit on my own again for six months before joining Timberwolf Crossfit. My dislike for working at the big box gyms finally gave me the push I needed to get my Crossfit Level 1. I love being a part of Timberwolf, and I’m excited to finally be a Crossfit Coach!

Certifications: CrossFit Level 1 instructor, NFPT certified personal trainer and CPR/AED certified.


 Laura Koens -Owner/Coach

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I actually began CrossFit in the fall of 2011 just a few short months after Timberwolf opened. I only mention this because Tony is my husband, the guy who actually built and opened the gym and coached all of the classes at the time. Lets just say I wasn’t against doing CrossFit, but was less than enthused to begin what I thought was a rigorous program for strong people. My excuse for not starting sooner was our young children (at the time, 1 and 2 years old), but I realized that didn’t hold up after a few weeks.
It was a slow start to a long journey that continues to help me and challenge me and push me to new levels. The feeling of putting in work to really change your body and develop strength and skills is like none other. I struggled finding a real push to work hard, outside my comfort zone, at a regular big gym. The ability to walk in to class at TWCF and have someone guide you through the entire process from warm-up to work-out to mobility and also have people working next to you through the same (sometimes suffering through the same) workout brings about my motivation. Even seven years later, being in class ready to workout is a highlight in my day.
I got my L1 Certification in April of 2014 and with great instruction from Tony and help from other Coaches around me, started into the Coaching aspect of CrossFit which brings about a whole other level of motivation and satisfaction in my life. Being able to help someone work through and correct or adjust a sticking point in a workout or a certain movement and seeing their accomplishment makes every class worth so much more. Love this gym, this community and what CrossFit brings to the table for every person.

Roderick Holloway- Coach/Gymnast/CrossFit Games athlete

I grew up in St. Louis Missouri doing gymnastics from the age of 5 -18 years old. I also played some soccer and baseball in my elementary ages. After retiring from gymnastics I began lifting weights, did some Martial arts, and did some Strong man work. I moved to Springfield Missouri where I earned a degree in Construction Management. I started Coaching Gymnastics full time at 20 and always had the desire to compete again in something. I lived in Springfield for 7 years till I moved back home. That’s when I found Crossfit. Crossfit filled my Void of wanting to compete again. I began Crossfit at 25 and my first 2 years of participating in the open I qualified for Regionals.


Cindy German- Coach

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I started doing CrossFit in 2010, faithfully attending exactly one class per week in an unheated two car garage. I actually fell into CrossFit on accident. I thought I was bartering piano lessons for “personal training,” but it turned out that personal training was CrossFit. I had never worked out in my life until that point, except for a brief stint as the star pitcher of my softball team as a nine year old. I had absolutely no upper body strength and very little coordination. Every workout left me so sore I could hardly move but I kept coming back. Before long I was showing up at the gym 5 days a week and really loved the sport. I did some local competitions for fun and then took my Level 1 certification course so I could start judging competitions.

In July of 2014 I was looking for a new gym and decided to check out Timberwolf. I dropped in during a free class and immediately fell in love with the community. I canceled my appointments at other gyms and signed up immediately. I convinced my husband Nick to join me a couple months later after coming home so happy after every workout.

I started coaching later on that year under the mentorship of other coaches and went on to get my USAW Sports Performance Coach and CrossFit Gymnastics certifications. There’s always more to learn about this sport, which is part of what keeps me coming back.

As a coach, I love helping athletes conquer their fears and discover their own strength. Many of us walk into the gym having never touched a barbell before, and I remember that intimidation well. Seeing someone’s eyes light up the first time they do a pull-up or handstand is incredibly rewarding. CrossFit has made me stronger both physically and mentally and I want to help others uncover that strength.

Noah Namowicz- Coach/Coffee expert 

I moved to Minnesota from Milwaukee Wisconsin in 2005.  I came here to get my act together and give an attempt at a successful college career, after not doing so hot at the University of Colorado Boulder.  Much of my late teens and early twenties didn’t involve any fitness whatsoever, and at my heaviest I weighed 250 lbs.  During my time at Boulder and when I was at my heaviest, I was pretty much a lost soul.  I didn’t really have any purpose or drive.  Something changed when I made the decision to move away alone to Minnesota.  I became obsessed with getting into the University of St Thomas for their business program, and in 2005 while applying (and reapplying to get into school) I discovered kettle bells.  I really went full tilt on mastering them.  Getting involved in kettlebells seemed to kick start my life again.  I felt alive and I felt that enthusiasm that I used to feel when playing football in high school.  Not only was I physically more healthy, but I also seemed to be more mentally engaged in school and focused.  I trimmed down to 175 lbs by swinging those damn bells and running, graduated with latin honors from UST, but something was missing from my practice.
In high school I was a defensive end on the football field, but sometime around my sophomore year of high school I noticed that everyone else kept getting bigger and taller and I pretty much stayed stuck at 5’8″.  I loved the competition and intensity of football, but playing at a higher level just wasn’t in the cards for me.  Similarly, I enjoyed the intensity of kettle bells, but I was missing the team comradarie, competition, and support that came with other athletic sports.  Thats when I found Crossfit.  Crossfit is the most effective training I have ever done, and the fact that this gym community is more like a family, is what keeps me coming back.  I am extremely grateful to have found this place.
My wonderful wife Megan also works out at Timberwolf and teaches Yoga on Sundays.  We had our first child in 2011, Bryn.  We are really happy to live in this neighborhood and be part of such an incredible thing happening at Timberwolf Crossfit.
Certifications: CrossFit Level 1 Instructor, Badass Kettlebell Tosser
What is something most don’t know about you? I work for a coffee importer, I am a certified barista competition judge, and I can make some serious coffee.

Andrea Nissler -Coach/CrossFit Games athlete

I’ve been involved in sports for as long as I can remember. While I dabbled in almost everything I found success in softball, swimming and volleyball. However, like a lot of young women and men, I struggled with body image and weight issues. After college I finally just got bored with running on a treadmill constantly and was getting physically worn down way too young in life. That’s where CrossFit comes in! I tried it for the first time in 2012 and have not looked back since!  CrossFit completely re-sculpted me, physically and mentally, and I’ve found more confidence in what I can do in and outside the gym. As a member of Timberwolf CrossFit’s competition team, I have participated in the CrossFit Games in 2014, 2016, and 2017.

Shane Kline – Coach

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Not a week goes by that I’m not asked if I grew up wrestling and the follow-up is that I must have been a gymnast. Nope. Truth is I grew up in Cleveland, Ohio playing golf, basketball and baseball in high school. After college I moved to Columbus and started CrossFit in 2011. I’ve been going 5 times a week ever since. I moved to Minnesota in spring of 2014 and started working out at Timberwolf from day one.

The thing I enjoy most about CrossFit is being pushed by your peers. I love working out with people better, stronger and faster than I am. The fun is challenging yourself to give it everything you have and that’s when you see the results. I’m not aiming to compete in the sport, but it has certainly made me stronger. There’s nothing funnier to me than playing a pickup game with your friends and while they complain about how tired they are and bust out the ice packs…you’re heading off to the gym to get a real workout.

If you see me in the gym come say hi and introduce yourself. I love meeting new people.

Maggie Jaehne – Coach

I joined Timberwolf in the fall of 2013 and received my Level 1 certification in March 2014. CrossFit has completely changed the way I approach fitness. I’m at heart an endurance athlete; I played tennis from a young age through college and have always loved running. However, I adamantly refused to life a single weight up until I was required to as part of collegiate tennis practices. In my junior year at the University of St. Thomas, a friend introduced me to CrossFit. It was then that I realized athletics involve more than endurance. I truly began to enjoy the challenge of power and Olympic weightlifing and the satisfaction of learning new and technical skills. Plus, one of the best parts of training the way we do here at Timberwolf (i.e., varied movements at different intensity rates) is the carryover into other parts of life. For me, adventuring (hiking, rock climbing, camping) is a big part of my life, and it’s to great to be able to do these things knowing my work capacity is so much higher. Timberwolf is such a positive community, and I’m so happy to be part of it. Coaching has brought me the opportunity to support people in challenging themselves, gaining strength, and setting – and achieving! – their goals.


Rick Phetsavong – Olympic Lifting Coach

I was born and raised in Minnesota. Growing up, I was not involved in sports or fitness, and would not have considered myself to be an athlete in any way. That changed in 2012…I was overweight and out of shape. Initially my fitness goals were to lose weight. I had never even been inside a gym of any kind. I was able to lose weight doing “typical” global gym-type of training, but I wanted to try something new. Coincidentally, I saw a Chris Spealler video on YouTube about CrossFit. The next day I did my first CrossFit WOD – I nearly died and of course, fell in love with CrossFit. My favorite part of CrossFit was the Olympic weightlifting movements. I found them to be fun and frustrating, all at the same time. Because of that, I became of student of the sport and naturally transitioned from CrossFit to Weightlifting. Currently, I am a coach for Chopstick Barbell; I serve on the Board of the Minnesota Local Weightlifting Committee as an athlete representative. My goals as a coach are to help athletes get better at Snatch and Clean & Jerk, and fall in love with the lifts, just like I did. I’m so happy to be part of Timberwolf CrossFit community. If you see me training or coaching, please stop by and say hi!! If you have questions about weightlifting I will always make time to answer any questions about the sport.

Kelly Wild – Coach/CrossFit Games athlete


    I have been involved in competitive sports from a young age. After participating in varsity soccer, hockey and ultimate frisbee in high school at Cretin-Derham Hall, I accepted a scholarship to play Division I hockey at The Ohio State University. After 4 years of college hockey, I needed to find another outlet for my competitive spirit. I stumbled upon Crossfit in the Summer of 2012 and have not looked back! I trained at Crossfit Grandview in Columbus, Ohio from 2012-2013 while I completed my undergrad degree at OSU. I competed in my first Crossfit competition at the Central East Regionals Team competition in June, 2013 where my team finished 8th. Shortly thereafter, I moved back to Minnesota and have been fortunate enough to train at Timberwolf ever since! I have worked with some amazing coaches and am excited to have the opportunity to share my knowledge and skills with others.

Tom Farrington -CrossFit Kids Coach

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I was an active kid who experimented with all sorts of different physical activities including recreational swimming, golf, tennis, watersports, and soccer as well as competitive baseball, track, football and basketball.  I feel lucky to have had a well-rounded background in that regard.  My older brother was (and is) an intense, hard worker who set a high standard for effort and grit at a young age.  I felt I had to keep up.  I started weightlifting and conditioning work in middle school and began learning Olympic lifting in 10th grade.  I was active in football, track and basketball in high school, and was a scholarship athlete in football in college.  I had some workouts with professional teams and had a brief stint in arena football before enrolling in graduate school. I began a haphazard, reactive routine of exercise and fitness while in graduate school that was mostly characterized by ramping up activity and changing diet in response to sluggishness and weight gain as opposed to having sustainable, proactive activity and nutrition habits.  I started CrossFit in 2011 and found it to be the sustainable regimen of activity that I was looking for – not to mention an amazing community!  I currently work as a psychologist and I enjoy coaching the CrossFit Kids classes.  It truly rewarding  to watch the kiddos progress in their coordination, mobility, endurance, balance, form, and strength.  Most of all, it is a really fun class with a great group of kids.  The biggest emphasis of the class is on enjoying being physically active and learning what their minds and bodies can be capable of when they are willing to playfully apply themselves.

Megan Namowicz – Yoga Instructor 

 She has led a weekly Yoga class for the Timberwolf CrossFit community since January 2012. Megan designs classes tailored to meet the unique needs of CrossFit athletes. Her passion is empowering athletes to practice mindfulness through breath and movement in Yoga (“there’s no RX in Yoga!”). Megan begins most of her days with an early morning WOD at TWCF. When she’s not at the box, she’s with her two kids, Bryn & Archie, and her husband Noah.
Certifications – RYT 200, completed the CorePower Yoga 200-hr RYT and Yoga Sculpt certification programs in the Spring of 2010.

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