Interested in becoming part of the Shogun CrossFit Team? Be a volunteer Trainer or Apprentice! Here’s howSCF Trainer Memo

Michael  O’Brien, 38

Shogun CrossFit Affiliate Manager/Head Coach

  • CrossFit Level 1 Trainer
  • CrossFit Coach’s Preparatory Course
  • CrossFit Olympic Lifting Certification
  • CrossFit Gymnastics Certification
  • CrossFit Kettle Bell Certification
  • CrossFit Certified Judge
  • 2012 CrossFit Asia Regional Team Winner
  • 2012 CrossFit Games competitor
  • 2013 Open, Regional and Games Official (Judge)

Bio: Michael is a testament to those people who are working to overcome significant injuries through CrossFit. He has had not one, but TWO spinal surgeries while on active duty in the United States Marine Corps. The doctors said that after his cervical spine was fused with titanium plates and screws he would be left with had over 70% nerve damage to the right side of his body. The nerve damage, paired with severe muscle wasting, the doctors told him his career was over. After 18 months of rehab there was no measurable improvements in strength. Michael turned to CrossFit and was forever changed. With hard work and dedication to the “sport of fitness” he is back to nearly perfect performance on physical fitness tests and competed in the CrossFit Games for the Fourth year in a row in 2014.

Favorite WOD: Isabelle
Favorite Lift: Snatch

Lisa “Chalk Queen” O’Brien, 42

Lisa Ring

SCF Coach
  • CrossFit Level 1
  • CrossFit Olympic Lifting Certification
  • CrossFit Gymnastics Certification
  • 2012 CrossFit Asia Regional Team Winner

Bio: Lisa started CrossFit in November 2010. She was a recovering triathlete in need of a program that fit into her busy lifestyle as a Marine, Mom and Wife. The introduction to CrossFit enabled her to push past strength and endurance goals not obtainable with traditional long, slow, distance (LSD) training methodology. She quickly became addicted to the challenging and competitive training and loves the family atmosphere that surrounds the CrossFit Community. As a CrossFit Trainer with Shogun CrossFit, Lisa motivates and inspires athletes during their workouts, helping them achieve their goals!

Favorite WOD: Anything with Weights
Favorite Lift: Clean

Alleem “the Viking” Humber Jr, 32

SCF Coach

       •   CrossFit Level 1 Certification
       •   CrossFit Olympic Lifting Certification
       •   Taekwondo 2nd Degree Black Belt Certified Instructor
       •   2011 CrossFit Mid-Atlantic Regional Competitor

Bio: Alleem started CrossFit late 2006 at CrossFit Dover close to his base of 11 years.  A fierce competitor since a young age, Alleem was into many disciplines of martial arts.  Boxing and Taekwando kept him out of jail during his teens.  Then Haidong Gumdo and Jiu Jitsu kept his mind focused after joining the Air Force and constantly flying missions into the desert.  Entering every kind of “stand up fighting” tournament was his passion, till a knee injury took him out of the ring in fall of 2006.  Searching for something to fill his competitive nature long time friend George Dobbins introduced him to CrossFit and said, “Bro, every day is a fight here, and then the next day it gets fiercer!”.  Even after his surgery in 2007 the functional movement and ability to scale WoDs brought Alleem back from his injury so fast his surgeon was even amazed!  Now joined with Shogun CrossFit, Alleem has found his new passion, training others in whatever goals they may have or want to achieve.

Favorite WOD: Isabel and Annie

Favorite Lift: Deadlift

Darren Lee, 31


SCF Trainer

       • CrossFit Level 1

Bio: Darren started CrossFit in spring 2011 at CrossFit Osan and then continued at Shogun after moving in fall 2011. He’s been a trainer since February, 2013. Throughout high school and college, he focused on endurance sports like running, swimming and triathlons and went on to complete an Ironman Triathlon in 2004. However, after a wife, a kid, seven years, and 30 pounds, Darren realized his dream of becoming the next best actor/model (and not the other way around) was at serious risk. He began CrossFit as a means to get back in triathlon shape, but it quickly registered as an obsession and, three years later, he’s still at it. Darren enjoys the opportunity CrossFit gives athletes to constantly set and attain new goals. He also firmly believes that CrossFit is the only program that will truly give an athlete a solid base for doing just about any sport, all the way from the quasi-sports like marathons and basketball to real sports like curling and cornhole. When he’s not writing a bestselling romance novel, you can find Darren at the 0600 WOD spreading the seeds of fitness on fertile ground. CrossFit.

Favorite WOD: Nancy

Favorite Lift: Front Squat

Raynard “Tsuki” Tsukiyama, 31

SCF Coach

       • Crossfit Level 1 Certification
Bio: Tsuki’s first WOD was while he was deployed in 2010.  Thought he was in shape, he quickly learned that just bench pressing 300# doesn’t make you in shape.  That humbling experience was enough to show Tsuki that globo gyms was holding him back.  “3 sets of 8-10 will only get you so far,” says Tsuki.  It is the shared suffering of fellow athletes that really keeps him coming back.  Now as trainer he really strives to share that sense of community, and family to every athlete that comes through the SCF doors.  “Seeing people come back is one of the most rewarding parts of being an SCF trainer.”

Favorite WOD: Chelsea

Favorite Lift: SQUAT Clean


Heidi “Handstand” Wolfe, 37

SCF Trainer

       •  Crossfit Level 1 Certified

       •  European Individual Competitor 2010

Bio: Heidi has a strong instructional and athletic background earning her Masters of Education from Michigan State and completing a 17 year gymnastics career as a Division 1 collegiate gymnast. In 2008, after having her second baby and needing a workout that was quick and efficient, her husband encouraged her to try CrossFit. Heidi spent the next few years hitting WODs at a globo gym and the base fitness center. While in England, a Health and Wellness Center trainer suggested she compete in the 2010 Games Sectionals. Heidi followed the advice, and placed second. She went on to compete at the 2010 European Regionals in Halmstald, Sweden. Later that year, Heidi received her Level 1 Certification at CrossFit Central London. Now that the kids are in school, she has time to volunteer regularly and is very excited to be part of the Shogun CrossFit box!

Favorite WOD: Fran

Favorite Lift: Deadlift


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