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ABOUT US

LEARN A LITTLE MORE ABOUT US

YOU SEE US AT THE BOX

Coach Nick Zoom

COACH NICK

Nick Seiske

I am the Vice President of Fitness and one of the owners of Gymlete, Inc. (click here to learn more about Gymlete)

I have 10+ years of experience in personal training and group fitness training. I am passionate about helping people meet their health and fitness goals. It's so rewarding to see someone accomplish something that they never thought they could do.

Before getting into CrossFit I was an avid endurance athlete (and I still am). I have completed 18 marathons, one 50 K (where I finished first), countless shorter races, and I completed my first IronMan Triathlon in 11:45 (I came in 248th place overall, which is in the top 10%). It was the hardest thing I ever did and I can’t wait to do another one! I look forward to improving my time and I believe that adding CrossFit to my endurance training will help me get there.

First CrossFit Workout – Filthy Fifty

Favorite CrossFit Workout – Jackie

Least Favorite CrossFit Workout – Incredible Hulk

Favorite Cheat Meal – pizza

Song that really fires me up – “Hail to the King” (Avenged Sevenfold)

Fun Fact About Me – I am an avid fisherman

Certifications:
B.S. in Exercise Science (Kinesiology)
CrossFit Level 1 Trainer
CPR/AED
Coach Amiee 2

COACH AMIEE

Amiee Melero

I loved CrossFit as soon as I started. I love the challenge and the constant push to be better!! That drive I found in myself led me to competitions, I love them. They push you outside of your comfort zone and they are a blast. My biggest to date is Granite Games in St.Cloud MN. My teammates and I came in 2nd in Scaled Team of 3. 101 teams competed in our division. It was an experience I'll never forget but hope to have yearly. With an education in Early Childhood Education and Development I am excited to head our CrossFit Kids program.

First CrossFit Workout - I don’t recall exactly what the workout was but I know it had wall-balls and box jumps.  I hit my shin on the box…Ouch!

Favorite CrossFit Workout - DT, Karen, CrossFit Total, Fight Gone Bad…I have a few

Least Favorite CrossFit Workout - Cindy and her friend Barbara too. Pull ups…Push ups…need I say more.

Favorite Cheat Meal - Chicago Style Pizza with EVERYTHING on it

Song that really fires me up - Something angry or a hip hop song with a great beat, but sometimes I work out to country.  I am all over the place.

Fun Fact About Me - Outside of the gym I actually cannot stand the way chalk feels, it makes my skin crawl.

Certifications:
CrossFit Level 1 Trainer
CrossFit Spot the Flaw
Crossfit Kids Trainer
Red Cross CPR/AED/First Aid, CPR Infants
Coach Adam 2

COACH ADAM

Adam Wood

I immediately fell in love with CrossFit since I was first introduced to it while traveling for work. I was at a high school football stadium running the track when I noticed a girl running stairs. I thought I would do a few sets and “show her how to do’em”. After my first few trips up and back I realized she was not only keeping pace with me, but she was increasingly doing harder versions by jumping and adding push-ups. I finally collapsed, beaten, and asked her where she worked out. She gave me the address of the CrossFit box she worked out at and told me to come check it out. When I arrived, people were doing stuff that looked amazing. I loved lifting in high school and college, but this was something different altogether!

My favorite thing about CrossFit is the community it brings and the friendly competition between members. As a former wrestler and football player, the competitive nature of CrossFit brings back the feeling of being on a team and pushing hard to be the best.

First CrossFit Workout – 10 Minute EMOM with Push-Ups, Pull-ups and Air Squats. I was doing tons of these bodyweight exercises so I thought CrossFit may be a little too easy.

Second CrossFit Workout – DT – 5 Rounds for Time 155Lb Dead Lift, Hang Power Clean and Push Jerk. Did not finish. Now I thought CrossFit was CRAZY!

Favorite CrossFit Workout – Anything with running, pull ups and power cleans. Oh, and Double Unders.

Least Favorite CrossFit Workout – Over Head…anything. Come watch me try and you will know why.

Favorite Cheat Meal – Most any type of potato covered in butter and cheese, and pasta with white sauce.

WOD Music – Body Pump Radio – That’s about 6 different songs but I like a strong rhythm.

Fun Facts About Me - I hold a school record for longest field goal at 49 yds, and if I could do anything for a career, I’d open a green house or coach CrossFit.

Certifications:
CrossFit Level 1 Trainer
Red Cross CPR/AED/First Aid, CPR Infants
tony

COACH TONY

Tony Knutson

I've been doing CrossFit for close to 8 years now and coaching for about 6. I didn't really get into fitness until I was out of high school. My athletic career really began with rugby and then I moved over to Semi-Pro football where I played in the WSFL and Ironman Football League in Milwaukee. My fitness loves today are Olympic Lifting and teaching the Olympic lifts.

First CrossFit Workout - 21-15-9 Thrusters and SDHP

Favorite CrossFit Workout - Probably either Roy or DT

Least Favorite CrossFit Workout - Anything with bodyweight exercises

Favorite Cheat Meal - Chinese or Qdoba Burrito Bowls

Song that really fires me up -  "Into the Fire" by Asking Alexandria

Fun Facts About Me - Aside from aspiring to become a Pharmacist, if I could do anything for my career I'd want to coach. Being in the gym gives me so much satisfaction seeing the improvements of the members and motivates me to continually get better myself.

Certifications:
CrossFit Level 1 Trainer
Red Cross CPR/AED/First Aid, CPR Infants
jake

COACH JAKE

Jake Schaefer

I started CrossFit because I wanted something new, something that was different from the typical "Specialist" workout routine I was used to. One day surfing the net for nearby gyms, come to find one opened less than a mile away. Now I call that gym home. I have the greatest members (family) and community that I always longed for. I couldn't ask for a better place to call my box, and trust me prior to being a member at CF Rohkeus I looked for better, it wasn't out there.

Shortly after becoming a member, I wanted to learn more about (my new addiction) CrossFit, I couldn't get enough of the Kool-Aid. I was approached about becoming a coach, and of course I wanted in. I love helping others improve, I find more happiness through others achievements than my own.

The diversity and dynamic that the Rohkeus Team brings to the table, mixed with the unfailing love of community at our box, CrossFit Rohkeus is insurmountable.

I grew up in a small town. I served as a Volunteer Fire Fighter and First Responder in that town for 10 years. I played many sports as a kid, but the one that stuck for me was hockey. I played it all through high school.

I have traveled the world and all over the US in my previous careers. Looking forward to traveling more and dropping in at other boxes. I lived in Colorado and Missouri; someday I want to move back west.

First CrossFit Workout - Back Squat 5x5 and EMOM 16 Couplet (10 Hang Cleans and 10 Hand Release Pushups)

Favorite CrossFit Workout - when it’s 1RM day! I like to go heavy!

Least Favorite CrossFit Workout - "One for the Road", which is Single Arm Alternating Movements 30-20-10-20-30 with 44# KB: Single Arm KB Snatch, Single Arm KB Swing, Overhead Walking Lunge………Oh... and "Jackie"

Favorite Cheat Meal - A damn good Bar Burger! (and I don't consider that cheating)

Song that really fires me up -  "Johnny Cash" by Wage War or "Mamma Said Knock You Out" by LL Cool J

Fun Facts About Me – I like photography, heavy metal, being a father, outdoors, hunting, woodworking, metal art, and traveling.

Certifications:
CrossFit Level 1 Trainer
CrossFit Judges Course
Colin

COACH COLIN

Colin Dewey

A Michigan native, I started CrossFit in 2011 while I was stationed in Hawaii with the U.S. Navy. Up to that point my fitness experience was mainly centered around endurance activities, sports, and anything the Navy told me to do. It didn’t take long for me to convert to CrossFit. The challenge, competitiveness, and community found inside the local box had me hooked after my first drop-in.

Since then, I have enjoyed training and coaching at six different affiliates in Hawaii and Wisconsin and had the opportunity to compete on two different CrossFit Games regional teams in 2014 and 2015.

I’m excited for this new journey here at CrossFit Rohkeus and can’t wait to help fill the Oconomowoc area with CrossFit-armed Rohkees.

First CrossFit Workout – First non-fundamentals class WOD was “Fight Gone Bad.”

Favorite CrossFit Workout – Fran. 21-15-9 of nothing but my strengths.

Least Favorite CrossFit Workout – Anything utilizing machines (rower & bike) or high-rep wallballs (I’m 5’8, the target is in a different layer of the atmosphere).

Favorite Cheat Meal – A trip to Five Guys for a burger and fries, with a stop at any local custard shop on the way home. I like to call it high-octane “WOD fuel,” not a cheat meal.

Song that really fires me up – “Hip-Hop Hooray" by Naughty by Nature for WODs, “Africa” by Toto for PR attempts – specifically the final chorus.

Favorite Quote – “Accomplishments will prove to be a journey, not a destination.” – Dwight D. Eisenhower

Fun Facts About Me – Competed nationally in Judo for over 10 years before realizing CrossFit allowed me to compete in something without fear of being submitted or thrown through the air. Haven't had a bad hair day in more than five years.

Certifications:
CrossFit Level 1 Trainer
CrossFit Mobility
CrossFit Strongman
CrossFit Rowing
CPR/AED/First Aid
Josie

COACH JOSIE

Josie McCarthy

I have always had a passion for health and wellness. Being a critical care nurse for the past 13 years has given me a good taste of what chronic illness and disease can do to a person’s quality of life. One of the things I love most about CrossFit is that it is not only a sport, but an entire lifestyle of health.

I was a gymnast for 15 years and competed for NorthShore Gymnastics Association in Long Lake, MN. I also coached gymnastics there for about 2 years. I love that CrossFit incorporates cardio, weightlifting and gymnastics into the workouts. This not only makes it fun and keeps you guessing as to what’s coming next but it also makes you a very well-rounded athlete.

My First CF workout was called the Ghost, which was 6 rounds of 1 minute of rowing, 1 minute of burpees, 1 minute of double unders, 1 minute of rest. I was so out of breath during the workout I couldn’t even count my reps.  I also remember thinking, well I’m glad I tried CrossFit once, but there is no way I’m doing this again, it hurts too much! But it was that very same intensity and all of the amazing people I met there that kept me coming back!

Favorite CrossFit Workout: Cindy—it hurts so good!

Least Favorite CrossFit Workout: anything that involves rowing

Favorite Cheat Food: Purple Door salted carmel ice cream in a waffle cone

Song that really fires me up: “I like me better” by Lauv

Fun Fact About Me: before attempting any gymnastics move I tend to point my toes and stick my tongue out, a habit that I've largely not been conscious of until some people who shall remain nameless have so lovingly pointed out😜

Certifications:
CrossFit Level 1 Trainer 
CrossFit Judges Course
Mac

COACH MAC

Mac McCarthy

People often describe me as being intense.  So it’s not much of a surprise that the moment I started CrossFit I was hooked. The intensity and constant challenge of mastering a wide variety of movements and lifts fit perfectly! Additionally, the supportive environment, sense of community, and web of new relationships drew me in.

I grew up in Edina, MN and played a variety of sports with hockey (I was a goalie) being my primary focus and passion.  After playing some college lacrosse, my exercise primarily consisted of running, biking, and Insanity.  CrossFit has challenged my understanding of fitness and raised it to an entirely new level. I also love the sense of community at our box.

First CrossFit Workout – Karen, 150 wall balls for time.  By about wall ball number 10, I was totally gassed.  Around wall ball 50, I basically turned into a female tennis player and began yelping like Monica Seles with each wall ball throw.  It was awful.  Afterwards I was dizzy and I’m pretty sure I was hearing sounds of the ocean in my left ear.  I had to lie on the ground for about 15 minutes until I regained enough composure to walk in a straight line.  And that’s when I knew I’d be coming back.

Favorite CrossFit Workout – Murph, hero WODs fire me up!

Least Favorite CrossFit Workout – Karen, man that was awful!

Favorite Cheat Meal – Burgers or Pizza

Song that really fires me up – “Seven Nation Army” by The White Stripes

Fun Fact About Me – Due to a bad case of hyperhidrosis, you will find me using an abnormal amount of chalk in the gym.

Certifications:
CrossFit Level 1 Trainer 
CrossFit Judges Course

 

Michelle

COACH MICHELLE

Michelle Steinke
I began CrossFit in fall 2017 because I was looking for a new challenge and new adventure. I very quickly fell in love with the community and constant variation everyday.

First CrossFit Workout - Dirty 30

Favorite CrossFit Workout - Any chipper WOD

Least Favorite Workout - Any workout that is strictly barbell

Favorite Cheat Meal - Ice cream (that can be a meal; right?)

Song that Really Fires Me Up - I can listen to anything when working out.

Fun Facts About Me - Love to travel, Played college volleyball, I do not eat any cheese

Certifications:
CrossFit Level 1 Trainer
CPR/AED
B.S. Education (K-12 Physical Education, Health, Adaptive Physical Education)
Masters in Education
Meghan

COACH MEGHAN

Meghan Davis

First CrossFit Workout - I don’t remember but I probably wanted to die

Favorite CrossFit Workout – 12 Days of Christmas

Least Favorite CrossFit Workout – anything with rowing

Favorite Cheat Meal – French fries!!!!!

WOD Music – I love some 80’s or 90’s!

Fun Facts About Me - I am from Philadelphia originally, lived in 5 different states and 1 foreign country (I had my oldest kid in South Korea). Wisconsin has been the best place we’ve lived. My husband and I have 3 kids and we are busy running them from activity to activity. I teach high school Social Studies and will bust out some random historical facts at any given moment. Just don’t ask me to do math! 😜

Certifications:
CrossFit Level 1 Trainer
CrossFit Judges Course
Rachael

YOGA INSTRUCTOR RACHAEL

Rachael Gumm

I have been a orthopedic physical therapist for the past 8 years and teaching yoga since 2014. As a physical therapist I have experienced many forms of fitness over the years and yoga is truly for everyone.  From learning to simply breathe to allowing for your body to stretch and strengthen while making an effort to be present in the current moment. A little bit of yoga can do the body and mind a lot of good. It is the perfect cross training to provide any CrossFit athlete with better mobility and stability in their lifts.

My family is new to Oconomowoc and loving this little community. I am excited to share my passion for yoga with all of the CrossFit Rohkeus family!

Certifications:
B.S. in Exercise Science
Doctorate in Physical Therapy
200 h Hatha Yoga Instructor Program (Yoga Alliance Approved Program)
OCS - Orthopedic Clinical Specialist
Sara

MASSAGE THERAPIST SARA

Sara Gawel, Licensed Massage Therapist

I have a passion for helping others. I currently provide massage therapy services through CrossFit Rohkeus in Oconomowoc, WI. I am an experienced licensed massage therapist who has practiced with local chiropractors, opening me up to a variety of clients and conditions.  My massage styles range from stress reduction relaxation massage to therapeutic and trigger point massage.  I intentionally create a massage that will suit your specific needs; no two sessions will be the same.

I enjoy working with each person, finding their muscular issues and complaints and helping them to resolve those issues.  Each session is customized for that specific client on that specific day.  When we make headway with problem areas and get your muscles back to where they can perform at optimal range, that makes me happy.

Click here to book a massage.

Certifications:
Diploma of Massage Therapy and Bodywork, WI
Red Cross CPR/AED

Additional Training:
Pregnancy Massage
Infant Massage
Triggerpoint Myofascial Therapy
Tina

GYMLETE TINA

Tina Lawton

I am the Co-Founder and CEO of Gymlete, Inc. (click here to learn more about Gymlete)

Fitness has always been important to me, especially since I used to travel for work a lot (in my previous life in engineering/manufacturing/industrial sales) which means eating out a lot, so I had to figure out how to exercise to maintain some balance. (This is why Gymlete was born.) My favorite types of workouts have always been those that are done with friends, which is why CrossFit really appeals to me. I love a really tough, challenging workout but I also love the family/friends/community atmosphere of our box.

First CrossFit Workout – Annie – I’m really strong on sit-ups (I think I surprised Coach Ben when I did Annie with him) so now I just have to figure out double-unders.

Favorite CrossFit Workout – Filthy Fifty – brutal, but I can’t wait to do it again to see how I’m improving!

Least Favorite CrossFit Workout – Karen, since wall-balls are my nemesis!

Favorite Cheat Meal – pancakes drowning in syrup (breakfast for dinner).

Song that really fires me up – “We Will Rock You” (Queen)

Fun Facts About Me – I’m half Austrian (born there and dad is Austrian) and half American (mom is American) but I grew up in Canada so I feel like I’m Canadian. This is why I can never give a concise answer to the question “where are you from?”  Also, I got in to rock climbing at age 43 and I absolutely love it! Similar to CrossFit, rock climbing is a wonderful community, which is part of the appeal for me. Also similar to CrossFit, rock climbing is challenging and frustrating and it's about continuously improving yourself and trying new things that you never thought you could do.

Certifications:
Red Cross CPR/AED/First Aid, CPR Infants
Jeff & Elise

GYMLETE JEFF

Jeff Lawton

I am the Co-Founder and CSA (Chief Software Architect) of Gymlete, Inc. (click here to learn more about Gymlete)

Why I do CrossFit - I have always done functional fitness  type workouts including HiiT, but I have not done much with weights.  As you can see from my bio pic my daughter is a little monkey (she rock climbs on a team at Adventure Rock ).  We climb indoors and outdoors as a family.  I wanted to improve my strength and get in overall better shape.  CrossFit gave us a strong community feel.  Something more than just traditional gyms.  It is a similar community to rock climbing.  The social aspect goes a long way in pushing me to exit my comfort zone and be a better version of me.

First CrossFit Workout – Annie

Favorite CrossFit Workout – Filthy Fifty (it's longer than normal)

Least Favorite CrossFit Workout –Filthy Fifty (it's longer than normal) . Yes I know it's a love/hate relationship.

Favorite Cheat Meal – poutine (for those of you who don’t know what this delicious Canadian treat is: it’s French fries smothered in gravy and cheese curds)

Song that really fires me up – anything that isn't country

Fun Facts About Me – I am a complete computer geek. I love coding (I can program in over 40 languages), building and tinkering with computers, creating and playing video games, and pretty much anything related to computers and technology. I took up rock climbing at the age of 46,  and CrossFit at 48, you are never too old. Also, I have the best wife in the world (Tina wrote this – can you tell?).

Certifications:
Red Cross CPR/AED/First Aid, CPR Infants

OUR BOX

HOW ARE WE DIFFERENT?

Environment

When you walk into CrossFit Rohkeus, we want you to realize you are walking into an environment where every day you are going to do something new. It may be an unassisted pull-up or muscle up. It may be hitting a PR on a lift or breaking a plateau. It may even be touching a barbell for the first time and discovering strength you never knew you had. These moments are always exciting, for the newbie, the veteran, and the coaches. The vast majority of our new members can’t do a pull-up. Most have never touched a barbell. We will give you all the advice,  coaching, and support you need to take your fitness level from wherever you are now to wherever you want to be. Few places allow you to be challenged every single day and cultivate a community in which you can make great friends in the process.

You’re Part of Our Community

A lot of boxes talk about community, but at CrossFit Rohkeus, it is what defines us. We treat fitness as a lifestyle, not a hobby. CrossFit can seem intimidating at first, but at CrossFit Rohkeus we are all a big Family. The workouts are hard, of course, but when you’re working alongside others who are suffering through the same exercises, camaraderie is inevitable. It’s easy to make friends when you see the same group of people at the same time every day. Of course, if you prefer to just come in, get your workout done and get out with an air of quiet mystery, you also have that option. Just don’t be surprised if you wind up making a few new friends on your way to looking good and feeling good. We have a cozy Kids Lounge to keep the kids entertained while parents get a workout in.

Going the Extra Mile

In addition to regular classes, we also offer weekly barbell classes, open gym daily, special interest seminars from time to time, and we are regularly involved in local competitions.  We encourage members to push themselves and competitions are a great way to push outside of one's comfort zone. At CrossFit Rohkeus we believe in fundraising for local charitable organizations and causes we support.

We would love for you to come check us out...

Try us for 7 days, no commitment

GYMLETE

WHAT IS GYMLETE AND HOW DOES IT FIT IN?

WHAT IS GYMLETE?

Gymlete is dynamic, flexible fitness software that is completely customizable to provide virtually unlimited workouts, choosing from over 1000 exercises, including HiiT, Cardio, Strength, Core, AMRAPs, EMOMs, and even Office workouts. We have bodyweight exercises as well as exercises using equipment like dumbbells, kettlebells, suspension trainers, med balls, bosu, and more.

Gymlete is designed for Personal Trainers, club/gym owners, wellness coaches, and their clients who are trying to get in (or stay in) shape. Trainers/coaches can create customized, branded workouts within the app, choosing from over 1000 exercises, with more being added all the time.

There's an end user version of Gymlete: an iOS fitness app that is completely FREE to end users. It allows you to get an awesome workout anywhere, anytime – NO EXCUSES! You can create your own workouts or choose from pre-existing workouts in the app – including HiiT, cardio, strength, and office workouts – or you can have the app generate a unique workout for you every time. It’s super customizable, giving you endless possibilities for your workouts so you’ll never get bored.

For more information, go to the Gymlete website.

 

HOW ARE GYMLETE AND CROSSFIT ROHKEUS RELATED?

Gymlete, Inc. is the parent company of CrossFit Rohkeus. As part of our Gymlete business, we wanted to have our own gym where we can record exercises (in our green screen room) and where we can work, in person, with people who want to get and stay in shape. As we’re developing new Gymlete tech products, we can try them out with real life situations, with individual or group training at our gym. We look at our gym as kind of a “test kitchen” for Gymlete.

100% FREE TO END USERS, NO EXCUSES!

TESTIMONIALS

OF COURSE WE LOVE OUR GYM

SEE WHAT OUR MEMBERS SAY

Member Testimonials

Linda Poulos

First timer at CrossFit and first time I have ever taken a group class. Had a great experience and can't wait to go back! You won't find another facility in Ocon that can provide the type of functional fitness that is needed to improve your lifestyle Rohkeus can. Plus the members there were amazing with encouraging me as I was pushed outside my comfort zone! Everyone at CrossFit Rohkeus made me feel comfortable, welcome and wanting more.

Ben Freeland

This is unlike anything I've ever experienced. They push you to your limits.... YOUR limits not a standard "everyone" limit. Your personal limit. They encourage you, they guide you, and they make you feel like you're part of the family. Kudos to Rohkeus for making me feel like I'm part of something great. Can't wait for my next workout! Go Rohkeus!

Echo Fuhrman

Amazing group of people. As soon as you walk in people are welcoming and willing to help or answer questions. Workouts are always changing and it really keeps you from getting in a boring regimen. All the coaches are very knowledgeable.

Jake Schaefer

Favorite place to get my A$S whooped and back into shape! Actually not back in shape, going to do better and go to a level never thought possible, all with the help of CrossFit Rhokeus and Gymlete!

Levi Luck

Started working out with Rohkeus in March of this year, doing a once a week, one on one training session; to supplement my existing work out regimen. I wanted to work on some specific areas to improve my OCR performance and they developed a plan to help me with this.

After hitting a couple weeks where I was able to come in and work with some small groups as well, it really opened me up to the idea of in class competition....pushing me even more.

I felt like I was in decent shape before I started working with Rohkeus, but I'll be honest, I haven't been pushed so much as I was this last week. I was in the gym with him 5 out of 6 days. Every single day they are pushing me and helping me make it through the workouts (along with other members). Every day when I was done, all I could think about is getting back in there the next day.

The coaches cares about the members and will help you achieve your goals...no matter where you are in your journey.

Jody Been

I was scared to try CrossFit. I had been pretty sedentary for about a decade, rockin' a dad-bod and some injuries. CrossFit Rhokeus met me where I was at. It's an amazing, encouraging culture that has kept me optimistic and engaged.

Best gym experience in my life! I love it!