We are professional, patient, educated coaches helping everyday folks reach fitness levels they never thought possible.  We are dedicated to delivering the results of a world class strength and conditioning facility.  Our coaches are not drill sergeants with a stopwatch and whistle.  We are technically trained and want nothing more than to get you real results.


Lei Fei


“I earned my Bachelor of Science in Mechanical Engineering from Purdue University in 2007.  Throughout high school and college, I dabbled in basketball, tennis, ultimate, and table tennis.  A friend introduced Crossfit to me in 2008 and I immediately realized that this fitness program had the potential to deliver results for people of all ages and abilities.  I believe that the beauty of CrossFit lies in the ability to properly scale each workout no matter the strength/condition of the athlete.  

I believe that mental and physical capacities develped by CrossFit transcend the walls of the gym.  I take great pride in unlocking the potential of other athletes and witnessing the transformations others undergo when they combine true work ethic, intelligent training, and the support of a positive community.”


Certifications & Experience

  • CrossFit Level 1 Certified (2009, 2015)
  • USA Weightlifting Level 1 Sports Performance Certified Coach
  • CPR, American Heart Association
  • CrossFit Coach since 2009
  • USA Weightlifting Local Referee
  • Wilkes Olympic Weightlifting Seminar (by Weightlifting coach Chris Wilkes)
  • “Ma Strength” Olympic Weightlifting Seminar (by Weightlifting coach Ma JianPing)
  • Beastskills Gymnastics Seminar (by Gymnast/Acrobat Jim Bathurst)
  • CrossFit Games Regionals Individual Athlete 2013 – 22nd place (Coach)
  • CrossFit Games Regionals Individual Athlete 2014 – 14th place (Coach)
  • CrossFit Games Regionals Individual Athlete 2015 – 15th place (Coach)
  • Founder – Triangle Invitational annual competition
  • Director of Operations for Triangle Invitational (2013, 2014, 2015, 2016)



Kristen Cave (Hestand)


Kristen graduated from Salve Regina University with bachelor’s degrees in Medical Technology and Microbiology. Hailing from MA, she comes with a passion for CrossFit as a means to a happier, healthier life for herself and for others. Being introduced to CrossFit in October 2010 reignited a competitive drive she once had as a dancer and soccer player.  Kristen competed in the 2012 CrossFit Games Open and placed 68th in the Mid-Atlantic region.  In 2013, Kris qualified as an individual in the Mid-Atlantic, finishing 31st overall in the Open.  She went on to finish 22nd in the Mid-Atlantic Region at the Regional competition.


As a coach, she hopes to guide athletes to be able to move and feel more confident both in and out of the box.

“I am excited to learn and work with individuals to teach and help them to expect more from their bodies and lives. Being a huge advocate for wellness through diet and exercise, I  am consistently inspired by the spirit and innate drive our athletes have in seeking strength and fitness.”


“First timer: Kristen Hestand”



  • CrossFit Level 2 Certified (2016)
  • CrossFit Level 1 Certified (2012)
  • CrossFit Endurance Certified
  • CPR/AED Certified


Athletic Achievements

  • 43rd place – 2015 CrossFit Games Open Mid-Atlantic Region (Individual)
  • 1st place – 2015 “Cupids Revenge” (Greensboro, NC) (Rx team)
  • 7th place – 2015 “War of the WODs” (Greensboro, NC) (Rx-Coed Team)
  • 1st place – 2013 “SuperFit in the Valley” (Charlottesville, VA) – (Rx coed team)
  • 2nd place – 2012 Integrity’s Revenge (Rx F/F Team)
  • 3rd place – 2012 War of the WODs (Rx – Individual Female)
  • 68th place – 2012 CrossFit Games Open Mid-Atlantic Region (Individual Female)
  • 1st place – 2013 “Integrity’s Revenge” (Individual Female)
  • 3rd place – 2013 “Triangle Invitational” (Team)
  • 31st place – 2013 CrossFit Games Open Mid-Atlantic Region (Individual Female)
  • 22nd place- 2013 CrossFit Games Regionals Mid-Atlantic Region (Individual Female)


Roger Cave

Roger OHS


” I earned my Bachelor of Science in Business Management in 2004 and my MBA in 2007, both from Appalachian State University.  I am a native to North Carolina and have always been passionate about physical activity and have participated in a wide variety of sports.  Seeing the Crossfit Games on ESPN sparked an interest that led me to Crossfit RTP.  I really enjoy the constant variety of movements/skills, community, and camaraderie that CrossFit RTP offers.  As a coach, I enjoy helping people achieve their goals and seeing them smile when they learn a new skill, hit a PR or achieve something they didn’t consider possible.  I want to help foster a friendly, safe, and competitive class environment within the RTP community that fully supports our athletes in achieving their goals.”



  • CrossFit Level 1 Certified (2014)
  • American Red Cross Adult CPR/AED certified


Athletic Achievements

  • 1st place – 2015 “Cupids Revenge” (Greensboro, NC) (Rx team)
  • 7th place – 2015 “War of the WODs” (Greensboro, NC) (Rx-Coed Team)
  • 3rd place – 2014 “War of the WODs” (Greensboro, NC) (Rx-Coed Team)
  • 3rd place – 2013 “Triangle Invitational” (Rx Team)



Tommy Gianakos



“I graduated from Colby College in 2010, where I studied economics and played Lacrosse.  Growing up I was an all season “sports” kid.  I played football, swam competitively, snowboarded, cycled, and surfed.

Soon after moving to the south, I stumbled across the Crossfit Games on ESPN and decided to try a community class.  Both the strong community and competitive elements reminded me of team sports.  Crossfit got me in the happiest, healthiest shape of my life and I became a coach to help others find their fittest self.   My career has allowed me to drop in at boxes around the world which has been great exposure to different methodologies and coaching styles.  I believe this has helped me develop into a better athlete and coach.”


Certifications & Experience

  • Crossfit Level 1 (2013)
  • CPR/AED – American Red Cross
  • Crossfit Coach since 2013
  • Crossfit Competition Seminar with Matt Chan, Chris Spealler & Eric O’Connor
  • Freestyle Connection Gymnastics Seminar with Carl Paoli
  • Olympic Weightlifting Seminar with Dmitry Klokov, Ilya Ilyin & Vasiliy Polovnikov
  • Olympic Weightlifting Seminar with Caleb Ward


Athletic Achievements

  • 2015 Athletic Lab Summer Open Weightlifting Meet – 4rd Place (85 kg class)
  • 2015 Kill Cliff Cupid’s Revenge – 1st Place (Rx Team)
  • 2014 Athletic Lab Summer Open Weightlifting Meet – 1st Place (85 kg class)



Kimberly Cocce

“I am a lifelong athlete and all around fitness enthusiast. At a young age she was a gymnast then transitioned to Kim Snatch Overheadcompetitive swimming. I started doing CrossFit for triathlon cross-training.  I quickly fell in love with the sport and everything that comes with being part of a CrossFit gym, especially the camaraderie, community and the ability to compete alongside other great athletes.”

“CrossFit matches well with my passions. I am currently training to be a health care professional and find that CrossFit complements my lifelong goal of enabling others to live happy, healthy lives.”


Certifications and Experience

  • CrossFit Level 1 Certified (2013)
  • “Ma Strength” Olympic Weightlifting Seminar (by Weightlifting coach Ma JianPing)


Athletic Achievements

  • 22nd place – 2016 CrossFit Games Atlantic Super-Regional (Individual)
  • 26th place – 2016 CrossFit Games Open Mid-Atlantic Region (Individual)
  • 1st place SuperFit Richmond 2015 (Rx team)
  • 15th place – 2015 CrossFit Games Atlantic Super-Regional (Individual)
  • 11th place – 2015 CrossFit Games Open Mid-Atlantic Region (Individual)
  • 1st place – 2015 “War of the WODs” (Greensboro, NC) (Rx Coed team)
  • 14th place – 2014 CrossFit Games Regional Competition Mid-Atlantic Region (Individual)
  • 57th place – 2014 CrossFit Games Open Mid-Atlantic Region (Individual)
  • 3rd place – 2014 “War of the WODs” (Greensboro, NC)  (Rx Coed team)
  • 3rd place – 2014 “Triangle Invitational” (Durham, NC) – (Rx team)
  • 154th place – 2013 CrossFit Games Open Mid-Atlantic Region (Individual)
  • 1st place – 2013 “SuperFit in the Valley” (Charlottesville, VA) – (Rx coed team)
  • 2nd place – 2013 “SuperFit Games Raleigh” (Raleigh, NC)  (Rx coed team)
  • 2nd place – 2013 “Capitol City Clash” (Raleigh, NC)  (individual)


Lorena Vandersand



  • Crossfit Level 1
  • CPR/AED – American Red Cross


Mike Darlington

“I have been coaching CrossFit since 2012, and I began coaching because I believe health, fitness, positivity, and community can change lives. I have been following CrossFit programming for years and am as excited about its challenges today as I was when I first started.  I’m passionate about coaching and practicing CrossFit and is constantly trying to improve myself in both. I believe positive results are the product of hard work, dedication, and smart programming, and I love coaching all types of people, from former college athletes to those brand new to exercising.”


Certifications & Experience

  • CrossFit Level 1
  • CrossFit Level 2
  • CrossFit Weightlifting
  • USAW Level 1 Sport Performance Coach
  • The Outlaw Way Training Camp


Athletic Achievements

  • 2015 American Open Qualifier (94kg)


Lindsay Smithberger


“I grew up playing all kinds of sports. In high school, I focused on basketball and golf and finally chose to play basketball in college at Campbell University as a fighting camel. I graduated with a degree in Financial Economics which gave me the opportunity to travel and live overseas. Living overseas gave me the nerve to try the things I was always too scared to try in the states. I mustered the courage to walk into a CrossFit gym when I lived in New Zealand 2013-2014 and it changed my life! I am now an avid CrossFit rep in the sense that I tell everyone I can about the benefits CrossFit can bring to their lives. It changed my whole world and I think it can have the same positive effect on anyone willing to challenge their own personal status-quos. I love coaching because it gives me the opportunity to work with people to revolutionize the way they approach their time spent training, for not only their fitness but for life and their overall health. I am thrilled to be part of a program that allows me to interact with the community and reach a diverse group of individuals with one goal in common: To be better today than we were yesterday!”


Certifications and Experience

  • CrossFit Level 1 Certified (2014)
  • “Ma Strength” Olympic Weightlifting Seminar (by Weightlifting coach Ma JianPing)


Misty Thomas


“I earned my PhD in Biochemistry at the University of Manitoba, in Winnipeg, Manitoba, Canada.  I played many competitive sports since she was a child including fast pitch softball, basketball, cheerleading, and throughout high school and college, rugby.  Upon graduation, I took up long distance running to supplement my routine of long hours at the “Globo” gym.
In 2008, I watched my best friend, who without any previous athletic background become extremely fit using a program called CrossFit.  This convinced me to try it for myself!  Since making the plunge, I have seen my own health and fitness levels skyrocket and do things I never thought I could. 

For me, becoming a coach allows me the opportunity to help others get healthier, fitter, and change their lives for the better.”


Certifications & Experience

  • CrossFit Level 1 Certified (2012, 2016)
  • American Red Cross Adult CPR/AED certified
  • USAW local weightlifting referee
  • Completed Beastskills Gymnastics Seminar (by Gymnast/Acrobat Jim Bathurst)


Athletic Achievements

  • 2nd Place – 2014 “Triangle Invitational” (Rx Team)
  • 7th place – Carolina Fitness Challenge 2012


Dallas Carter

“I became a CrossFit disciple in June of 2010 when I realized a lot of endurance exercise wasn’t helping me “lean out” or making me strong and I really wanted muscles! What’s the point of being able to bike 60 miles if you struggle to lift the bike onto the rack? It was a real “Ah-Ha!” moment when I realized I could bike longer and faster when I stopped training long distances and started getting stronger through high intensity interval and weight training.
Initially my fitness motivation was aesthetic, but after 6 years of CrossFit and creeping to the other side of “mid 30’s,” active longevity became my fitness goal. CrossFit is mental strength and conditioning as much as it is physical. I specifically urge women to get involved with this programming and culture, as it actively resists societal messages of passivity and weakness, and encourages woman to assert themselves and take up some space in this world. Nothing has been more formative for me and I coach for the opportunity to share this with everyone, no matter their fitness goals or stage in life.”



  • CrossFit Level 1 Certified (2016)



Lindsey Johnson

“I graduated from the University of Toledo in 2011 with a Bachelor’s degree in Biomedical Engineering. Growing up I was always in competitive sports, Junior Olympic volleyball, basketball, softball and fitness in general. I have always been into weightlifting, so once I was out of college, CrossFit just made sense for me. I love the supportive community as well as being able to bring my daughter Aubin to the gym and teaching her that being strong and healthy is a way of life.”


Certifications & Experience

  • CrossFit Level 1 Certified (2016)
  • AFAA Personal Trainer Certification (2016)
  • AFAA Indoor Cycling Instructor (2009)
  • American Red Cross Adult/Infant CPR/AED certified

Athletic Achievements

  • 4 th place – 2017 HWY 55 Throwdown (Scaled Team)
  • 6th place – 2016 “Triangle Invitational” (Scaled Team)
  • 4th place – 2016 “Girls Gone RX”
  • 4th place – 2015 “Team SuperFit”
  • 3 Half Marathons (2010, 2010, 2014)


Corey Roark

“I was born in Denver Colorado and joined the Marine Corps in 1998. My MOS in the Marine Corps was to maintain airborne weapons assemblies.  While in the Marines I earned a degree in Science in Aeronautics with a minor in business management from Embry Riddle Aeronautical University. I left the Marine Corps after close to 15 years of service. My husband and I own and operate our residential real estate firm and currently help people around the triangle with their goals of buying and selling real estate.


I was introduced to CrossFit in 2008 while stationed in Washington. From day one I was hooked and never looked back. I love how CrossFit is constantly varied and is always challenging.  I love coaching people past their mental and physical blocks to become the person they always wanted to be. CrossFit is not just exercising, it’s more than that. It’s an experience, a culture, a lifestyle, a way of being a better you. CrossFit pushes people through mental barriers that they would not have done anywhere else. CrossFit give people the confidence to do anything that they put their mind to regardless of age/gender/ability and apply it to other aspects of life.”



Certifications and Experience

  • CrossFit Level 1 Certified (2009, 2015)
  • Renaissance Periodization Seminar (2016)
  • “Ma Strength” Olympic Weightlifting Seminar (by Weightlifting coach Ma JianPing)
  • Crossfit gymnastics with Jeff Tucker (2010)
  • Crossfit Barbell Cert with Mark Rippetoe (2009)
  • USAW Coach (2014-2015)
  • USAPL Club Coach (2014-current)
  • Olympic Lifting Seminar, Explosive Power Harvey Newton (2010)
  • Greg Everette Olympic Lifting Seminar (2009)
  • Robb Wolf Paleo Solution Seminar (2010)

Athletic Achievements

  • Neuse River ½ Marathon 2010
  • 1st place Powerlilfting comp ECB Greenville 2010
  • 1st place team Cold Bowl 2016
  • 1st place NC Super Total 2015


Drew Woten

Certifications and Experience

I come from a pretty active childhood and have always enjoyed learning new sports/skills. Growing up as I was always playing sports – baseball, football, swimming, tennis – and in college I discovered Crossfit. I’ve been doing Crossfit for 7 years now.  I come to CrossFit RTP with a few years of coaching experience in the Washington DC area and continue maintain a continued passion for journeying with people in reaching their fitness goals. I enjoy keeping fitness approachable for folks from all walks of life. I truly believe that functional fitness is foundational piece of a healthy lifestyle for everyone. Whatever your goals, I’d love to hear them and journey alongside you.”

  • CrossFit Level 1 Certified (2013)