Welcome the three newest coaches, Mick, Jono and Mike. Below them our coaches are listed. Alex (Bucky), CJ, Lea and Rich will all be heading back to school and be filling in throughout the year. You can read below about all of our coaches’ experiences and credentials.
Enjoy,
CFS
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MICK DUDLEY
Being raised on 70 acres of farmland, the trait of hard work was instilled in me at a young age. Many summers consisted of cutting wood, yard work, and stacking the shed full of wood for the cold winters. As I grew up, sports were a big part of my family’s life. In high school I played hockey and baseball at Governor’s Academy in Byfield, MA where I received an athletic and academic scholarship. I attended Governor’s Academy up until my sophomore year when I relocated to Western Massachusetts to play junior hockey for the New England Jr. Coyotes. I went on to play hockey at the University of Massachusetts-Dartmouth. At UMass I had the privilege of playing on a championship team, and then coaching them to the playoffs the year after I graduated. Once college hockey was over I needed something to keep me in a competitive environment.
I always knew about CrossFit, but because of my team sport background, I doubted CrossFit because it did not seem sports specific. However, after looking into it more I quickly learned about CrossFit’s focus on functional fitness, and that it can be applied to not only every sport but that it’s for everyone. After my first workout I knew CrossFit was what I needed. I attained my Level 1 certification in July 2013. In October 2013, I started an internship position at CrossFit New England. There, I have completed the coach’s on ramp program, which is a 6 week internship that teaches you the proper way to effectively coach athletes both in a class and individually.
CrossFit is a way of fitness that has changed my life both physically and mentally. I believe that CrossFit helps a person not only within the four walls of an affiliate but in the outside world as well. It challenges a person physically and mentally and proves to them that they are capable of doing things they never thought were possible. Workouts can be tough and challenging at times but it is the fight deep down inside that will get you through. A quote that has stuck with me since I started CrossFit is from former Navy Seal, Chris Irwin. Irwin states, “You may not be the strongest or fastest but you must be the toughest.” Not everyone has all the skills or strengths as they start out in this sport, but with the right mindset and motivation, you can achieve your personal fitness goals and surprise yourself along the way. When workouts get grueling and intense, hang in there and fight the good fight.
Certifications:
CrossFit Level 1 Certified
CrossFit Olympic lifting certified
CrossFit Gymnastics Certified
CrossFit Judge certified
Experience:
Reebok Spring Cup Team Competition 2014
Kill Cliff ECChampionships Staff 2014
3rd Place Finish CFNE East Coast Championships (Scaled) 2013
1st Place Finish at EverProven CrossFit Competition (Scaled)
Captain, UMASS- DARTMOUTH Ice hockey team 2010-2011
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JONO WHITEHEAD
I have always been heavily involved in athletics since I was young and found a passion to compete in any sport. I competed in rugby, squash, swimming, cricket and hockey. My career was set to play rugby, but unfortunately due to a torn meniscus twice I had to stop playing.
In Oct 2011, I found Crossfit. At first I had no interest in it; the workouts looked ridiculous, hearsay of a “cult” and I thought what I was doing was better. My friend who was a coach kept telling me to come down and try it, day after day, week after week. Finally, I went to a free class. It was a simple workout – or so I thought! 400m run, 50 squats, 40 sit ups, 30 KB swings, 20 push ups, 10 pull ups and 400m run. I was dizzy, breathing fire, but I was hooked! Since then, my fitness has gone through the roof. I’ve never been this well-rounded physically in both strength and conditioning. I’ve become heavily involved in Crossfit and it’s taken me all over the world. I coached in the UK at my home box, Crossfit Plymouth, for a year. I was fortunate have the opportunity to coach in Kuwait at Crossfit Circuit Plus where I worked for 18 months. This showed me a different style of coaching. I had to be more patient. I was confronted with the language barrier, the cultural differences and dealing with a society where physical activity wasn’t important. I am truly grateful for where Crossfit has taken me and the opportunity to coach at these boxes. In doing so, it allowed me to become a better coach, athlete and experience the reward of being part of a community.
Certifications:
CrossFit Level 1 Certified
CrossFit Coaches Prep (CPC Level 2)
CrossFit Gymnastics Certified
CrossFit Football Certified
CrossFit Kids Certified
Seminars:
Chad Vaughan Olympic Weightlifting 2014
China Olympic Weightlifting camp 2014
Experience:
Asia Regional 2014 – 25th
Asia Open 2014 – 15th
Asia Regional 2013 – 6th
Asia Open 2013 – 48th
DWF Team CF Comp 2012 – 22nd
South Island Showdown Team Comp 2012 – 1st
Central Manchester Team Comp 2012 – 3rd
Reebok CF Comp 2012 – 16th
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MIKE SMITH
I grew up in an athletically active family, and was involved in a wide variety of sports from a young age. A competitive swimmer from the age of 5, I also ran track and cross country and played basketball for his high school teams. I swam at the collegiate level at D3 Middlebury College, where I was also a member of the crew team during the spring sprint season.
After college, I dabbled in rec league basketball and triathlon, and eventually got into mountain biking, which ultimately led to racing road bikes. It was here that I found parallels to my swimming background, from the mental aspect to the spirit of training and competition. By 2008, I was riding 250-300 miles a week. With the birth of my daughter in spring of 2009, however, that training regimen quickly fell off. No longer I the the former collegiate athlete who had a big engine and a well of competitive desire… instead I was overweight, out of shape, and desperate. I had heard a good friend and fellow cyclist talking about CrossFit, and decided to check it out. The competitive component of CrossFit and the supportive community at his old box stoked my desire to improve and succeed. After 3 years of hard work, I regained the best all-around fitness level I had attained since college. I wanted to help others achieve goals that might have at one time seemed out of reach, so I set about studying and training to become a coach.
As an athlete, I have always had a curiosity about human movement and physiology, and being the inveterate bookworm I am, I read everything I can get my hands on about programming, strength and conditioning theory, and exercise physiology to better understand the stimulus-response equation of CrossFit. As a former swimmer, I’m well indoctrinated in the paramount importance of good technique in athletics. I’m excited by the prospect of teaching and helping others succeed as I have.
Outside the gym, I work in the wine business as a sales manager for a Spanish importer. I’m an avid cook and gourmand, and I’ve enjoyed honing my cooking to accommodate a more athletically inclined diet (with the occasional indulgence, of course!).
CrossFit L1 Trainer
CrossFit Olympic Lifting
Ironman 70.3 Finisher
Competitor, Carolina Fitness Challenge 2012 and 2013
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JOHN BADARACCO (Co-Owner) – john@cfsyn.com
I have been involved in fitness and athletics all of my life. I knew at a young age that taking care of my body and exercising would benefit me for the rest of my life. In 1994 I started my own personal training business. For years I worked with clients helping them get fit but something was missing and I could never put my finger on it. In February 2009 I was introduced to CrossFit. For the first time in my life the true definition of fitness was clear to me. I was given a road map on how to get fit and help others do the same. Working out is now fun, challenging and motivating. I am in my mid-40s and can honestly say I am in the best shape of my life. After my experience with Crossfit I knew I had to share it with others.
Certifications:
CrossFit Level 1 Certified coach
CrossFit Olympic Lifting certified
CrossFit Mobility Certified
CrossFit Judges Course
ISSA certified personal trainer
Certified Massage Therapist
Mind Body certified trainer (Through John Doulliard)
Certified Yoga Instructor
CPR/First Aid Certified
Rebock cycling certified
Experience:
Co-owner Crossfit Synergistics
Co-owner of the Frozen Ropes Baseball and Softball Training Facility 2006 to present
Owner of Mind the Body massage therapy and fitness training 1994 to 2006
Personal trainer Wellesley Athletic Club 1994-1996
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GLENN D’AVANZO (Co-Owner) – glenn@cfsyn.com
I have been teaching wellness and nutrition for 25 years, as well as coaching sports and personal training since 1987. I have a Bachelor in Science from Springfield College and a Masters in Education from Framingham State College. I have been a competitive athlete all of my life and have personally trained clients of all ages for over 25 years. I have had multiple knee surgeries and shoulder surgeries, including a shoulder replacement. I was told by doctors that I would never play baseball, rock climb or lift weights ever again. CrossFit has not only allowed me to prove them all wrong, but has rekindled my innate desire to compete by helping me discover that fitness can be a sport and anyone can be an athlete. CrossFit has revived my health and fitness and elevated that of my students and clients. My experience coupled with my passion can lead you closer to your goals. “If you can believe it and conceive it, WE can achieve it”
Certifications:
CrossFit Level 1 Certified
CrossFit Coaches Prep (CPC Level 2)
CrossFit Kettlebell Certified
CrossFit Olympic Lifting Certified
CrossFit Kids Certified
CrossFit Defense
CrossFit Strongman
CrossFit Judges Course
Y.M.C.A Advanced Physical Fitness Specialist,
Red Cross First Aid/C.P.R,
Bachelor in Science, Springfield College
Masters in Education, Framingham State College
Teacher of the Year Mapherd High School Wellness
Lowell Sun Baseball Coach of the Year
Experience:
Founder of Mudville CrossFit, the first Public School CrossFit Affiliate in MA
High School Strength Coach and Fitness Supervisor, Littleton and Holliston High School
Personal Trainer ACSM
Plyometrics Instructor, Gold’s Gym Natick MA
Fitness Director, Ashland Nautilus
Trainer , Waverley Oaks Athletic Club
Fitness Supervisor, Newton Y.M.C.A.
Co-owner Crossfit Synergistics
Ruckus Master Champion 1st place 2011
Ruckus Master Runner up 2nd place 2012
Achievements:
Establishing Holliston High School as the first public school CrossFit Affiliate in MA
MA-PHERD’s “Teacher of the Year” for Physical Education / Wellness. – 2007
Holliston High School’s “Teacher of the Year” 2002
Littleton High School Baseball Coach 88-2001 & Lowell Sun Coach of the Year” 1996
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CHRIS COLLINS
After have been told by my doctor that competitive contact sports were no longer an option due to numerous shoulder injuries, I felt lost. I decided to give triathlons a try, but the monotonous training was providing me with little to no satisfaction. That’s when I serendipitously ran into Coach Glenn. I tried the free Saturday class and knew then that Crossfit was the answer I was looking for. I want to share my story with everyone I meet, and help change their lives the way Crossfit has changed mine. My goal is to help kids and teens train in a way to help prevent the unnecessary injuries I suffered at a young age. Favorite quote: “It’s all in the hips” Coach Chubbs Peterson
Certifications:
CrossFit Level 1 Certified coach
Crossfit Kids Certified
CrossFit Mobility
Experience:
High School Lacrosse coach
Collegiate Athlete
Triathlete
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MATT BLOOD
I am 32 years old, married and have three beautiful children ages 7, 5, and 4. I reside in Northbridge and teach art at Holliston High School. I have experience coaching high school baseball, hockey and football and am currently a football coach for Blackstone Valley Tech. in Upton. Other interests of mine include camping, hunting, and fishing when I can squeeze any in. I first discovered CrossFit online in an attempt to spark my then stale fitness practices. Little did I know it would turn my world upside down for the better. For six months I followed the main site a few times per week at home and at school until CFS was put on the map. I began at CFS a couple of mornings a week and instantly began to notice two major changes. One change was obvious, I was losing weight and getting stronger, something my old routines had lost. The other change was my attitude and daily take on life. I truly believe that because of CrossFit and everything it encompasses, from the wods and healthy habits it promotes, to the community and spirit it breeds, I have been an all around better person, husband and father. I am very excited to continue on this positive life path as a coach and CFS family member. See you soon in our wods! Matt Blood (otherwise known as “Blood” on the whiteboard)
Certifications:
CrossFit Level 1 Certified coach
CrossFit Striking Certified
CrossFit Kids Certified
Experience:
High school teacher and coach
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EMILY SHANKS
Playing sports and being active have always been a part of my life. The decision to pursue this field in college was a natural progression for me. I received my Bachelor of Science at Salem State University.
After college I became a certified personal trainer and group exercise instructor. I worked for 3 years as a Senior Fitness Specialist and Group Exercise Director for the corporate employees of EMC. In 2010 I tried CrossFit for the 1st time and was instantly hooked! CrossFit made me evaluate not only the way I was staying fit and healthy but also the way I wanted to educate people on reaching their optimal fitness and health. Coaching CrossFit was the next logical step for me. I have my CrossFit level 1 certification and am excited to be coaching at CrossFit Synergistics. For me, CrossFit is pushing yourself outside of your comfort zone in a fun and effective way. CrossFit gives you results! Its evidence based programming full of high intensity, constantly varied functional movements will not only make you love the way you look, but you will feel good from the inside out!
Certifications:
CrossFit Level 1 Certified coach
Experience:
CrossFitting since March 2011
Exercise Director for corporate employees of EMC
Collegiate Soccer
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ALEX BUCKLER
I started CrossFit as a way to get into shape for my final year of high school basketball. I had played basketball all my life and wanted to get a step up on my fellow teammates to earn some valuable playing time on the court. In just two short months, I went from finishing in the middle of the pack on sprints a year before to winning every sprint without keeling over and gasping for air. I knew after my high school basketball career I would want to pursue CrossFit and take it more seriously, although, I never thought it would change my life.
Once I started focusing on CrossFit, I realized it was about so much more than just me. All of the coaches truly inspired me to help others and become a coach. I saw how they changed people’s lives on a daily basis, including mine. The transformation of an athlete after a mere six months was unbelievable. They were so much happier and sociable, and I knew I wanted to be able to make that difference just as the coaches have done with all the athletes at the box.
Fitness is now a huge part of my life. Having just completed my first year of college, I look back and it’s scary to think about how different my life would have been without finding CrossFit. CrossFit has allowed me to venture outside my comfort zone and change my life for the better. Instead of gaining the freshman fifteen I actually lost the freshman fifteen! Everyone always tells me how lucky I am to have started CrossFit at such a young age, but the truth is, even I wish I had found it sooner in life.
Favorite quotes:
“You don’t over-train, you only under recover”
“Whether you think you can or you can’t, you’re right”
Certifications:
CrossFit Level 1 Certified Coach
Experience:
CrossFitting since October 2011
1st place in Festivus Competition
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LINDA D’AVANZO – Linda@cfsyn.com
For the first 8 months of my husband CrossFitting I was hesitant to jump in. After taking my time to comprehend functional training and realizing the variety kept me from getting bored I began training in our basement garage gym with my friends for early morning wods. I quickly discovered the addiction to the competition and camaraderie. Each month that passed I discovered I was achieving more and more goals. I took a foundations course and experienced the community environment of a CrossFit and it was just the remedy from the routine of the gym scene. I took my level 1 certification course simply to become a better athlete. Now I look forward to my training and coaching at CFS.
Certifications:
CrossFit Level 1 Certified coach
Experience:
CrossFitting since June of 2009
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RICH HILL
I have been involved in teaching Health and wellness for the past 5 years. My journey began with powerlifting and through that I discovered CrossFit in 2009. From that point forward my whole life turned for the better and crossfit became the center for my training. As an NCAA ice hockey athlete I have found that CrossFit can be used on and off the ice and more importantly be used in everyday life. The competitive edge and the constant challenge it brings to the table is unmatched as you are always trying to better yourself no matter what the situation is.
Rich Hill
Certifications:
CrossFit level 1
CPR certified
Experience:
CrossFit coach since 2010
NCAA athlete
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LEA SEVERANCE
My journey to CrossFit is a similar story to most. I am a competitive person by nature. I played Volleyball and Softball through college as well as being on the swim team. I am now a middle and High school Physical Education teacher. As an adult, I continued to play sports to quench my thirst for competition. When that wasn’t enough I dove into Triathlons. As someone who likes a team atmosphere you could imagine that the training got monotonous and lonely. I found CrossFit in the best way possible. One of my high school students said to me at the end of the school year, “Ms. Severance, you should come do CrossFit with me in Ashland I know you will really like it, and then we can do it in PE class next year.” This kid loved CrossFit Teens so much he wanted to share it with me and all the other students at our school. I knew if that was how he felt then it must have been really awesome. I strolled in on a regular day in the beginning of summer just to do a little window shopping. I told Glenn who I was and why I was there, his reply was epic. He said “I knew you were coming into my life today. Don’t ask me how but my wife and I were just saying that someone who loves kids and fitness is going to come into our lives.” From that moment on I was on a path already designated for me. I was hooked and ready for anything CrossFit threw my way. Teaching kids to have passion for fitness and health has always been my mission, but CrossFit has given me the strength and direction to ensure that my mission is successful. CrossFit makes people better. CrossFit Kids makes better people.
I finally found what I had been missing. I found intense competition, crazy silly fun and more than that I have a CrossFit family to train with. I knew CrossFit would make me stronger and faster and I was right; I am in the best shape of my life. What I wasn’t expecting was the transformation CrossFit had on my mind and my soul. I have never felt more confident, more alive and more complete since starting CrossFit.
“Agh I have to go to the gym” SAID NO CROSSFITTER EVER!!!
My favorite CrossFit family moment was when a student athlete and intern charged out of the locker room in the middle of our 6:30am WOD and proclaimed, “I did it. I got into the university of Maryland”. The whole box erupted with genuine cheers and congratulations. Everyone was truly overjoyed for a young man they “only knew from the gym”. I cried.
Certifications:
CrossFit Level 1 Certified
CrossFit Kids Certified
CrossFit Judges Course
CPR / First Aid Instructor Certified
Bachelors of Science in Athletic Training, Colby-Sawyer College
Middle and High school Physical Education Teacher, MTEL Certified
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