OUR COACHES

 

JOSHUA GRENELL

PRESIDENT OF PROGRESSION FITNESS LLC

MICHAEL LICATINO

GENERAL MANAGER AND COACH

NIC SCUDAMORE

SENIOR COACH | Gym Operator

JENNIFER GRENELL

NUTRITION COACH

JULI O’BRIEN

NUTRITION COACH | COACH

JEREMY MGHENYI

COACH

BETH METTLER

COACH

TONY SLONAKER

COACH

NICKI de VERA

COACH

SARA LINK

COACH

ERIN DEMLOW-NELSON

COACH

LOGAN MAHER

COACH

NATE DUNFEE

COACH

DAN LASKA

COACH

Jordan Hoekstra

COACH

Irene

Yoga COACH

ROB MURRY

COACH

SAM BASTYR

COACH

Owner |

Joshua Grenell is a certified instructor since 2009.

Outside of Progression Fitness, Joshua is a Triathlete, OCR athlete, a multiple time world finalist frisbee dog competitor, and an internationally published photographer.

Joshua holds a Bachelors of Science Degree and has 14+ years experience as an RN.

CERTIFICATIONS:

  • CrossFit Level 1
  • Spartan SGX
  • CrossFit Endurance
  • Spartan EDGE
  • USAT Level 1 Coach
  • USAW Sports and Performance Coach
  • CPR/AED
CEO/Founder/Owner at Progression Fitness
Owner Founder at Rigor Athletics
Owner Founder at Hammer Race
Owner Founder at Crossfit Progression
Former Registered nurse at Mayo Clinic

MICHAEL LICATINO

GENERAL MANAGER | COACH

Michael Licatino was born doing flips and handstands. He capitalized on these mad skills by joining a gymnastics class at age five. Since then, sports and fitness have been a constant presence in his life. Although gymnastics provided the foundation, swimming is his true athletic passion. Michael has been involved in the sport of swimming since age seven and participated in both high school and collegiate swimming. He attended Hendrix College, an NCAA Division III institution, where he was named Arkansas Male Swimmer of the Year four years in a row. Michael also had the honor of being voted Team Captain his junior and senior years in college.

Post-college, Michael pursued the sport of triathlon. He has completed five Ironman triathlons: Coeur D’Alene (twice), Tempe, Louisville, and Wisconsin. Looking for a good cross training complement to triathlon training, Michael found CrossFit. He has been hooked since his first class in 2010.

In June 2012, Michael and his wife moved to Rochester and joined the Progression Fitness community and immediately felt welcomed into a second family. After attending the Progression Coaches Training Program and receiving his CrossFit Level 1 certificate, Michael began coaching at Progression. He coaches the 5:30 am class at Progression, is the Head Coach for the DRIVE Fitness program at Western Digital in Rochester, and the GM for both CrossFit Progression and CrossFit Rigor.

His wife and he live in NE Rochester and have two young sons, Owen and Henry, and two dogs. Outside of fitness and athletics, gardening, grilling and sitting by the fire pit top Michael’s list of favorite things to do.

Michael holds a BA in Biology with a Minor in Chemistry.

CERTIFICATIONS:

  • CF Lvl 1 Certified
  • CF Lvl 2 Certified
  • CPR/AED

NIC SCUDAMORE

Senior Coach | Gym Operator

Nic Scudamore is a certified CrossFit instructor at CrossFit Progression in Rochester MN. He is a certified level 1 club coach through USA weightlifting’s certifications standards. Nic has been coaching and competing in Olympic-style Weightlifting since 2008. The highlight of his weightlifting career came in 2010 when he competed at the National Junior Weightlifting Championships, which were held in Rochester, MN. Nic found Olympic Weightlifting after high school in his search to stay in competitive sports and has been involved ever since. Nic’s future weightlifting goals include qualifying for the National Championships and becoming a Level 2 senior weightlifting coach.

Coach Nic qualified for the 2015 American Open in Reno, NV

CERTIFICATIONS:

  • CrossFit Level 2
  • USAW Level 1 Club Coach
  • CPR/AED

ROB MURRY

Coach

Rob started CrossFit in 2011. He started coaching shortly after finding a passion for it. Rob had always been in competitive sports growing up and was looking for that missing piece in his workouts. The competition is what attracted him to CrossFit, but it’s not what kept him coming back for years. After a very short period of time, he realized that CrossFit was so much more than just a workout. He enjoys the community of like-minded people all striving to reach their goal of being better than the day before. Helping people reach those goals and seeing the progress along the way is what he loves about his job.

Outside of work Rob enjoy sports. He played football in high school, college, and few years after for a local adult league. He also played lacrosse and golf competitively and will occasionally play for a rugby league in town. He enjoys outdoor activities, camping, fishing, hiking, and working on cars.

CERTIFICATIONS:

  • CrossFit Level 2
  • CPR/AED

Irene

Yoga Coach

In the winter of 2015, Irene completed her 200-hour Power Yoga Teacher Training through Core Power Yoga in Downtown Minneapolis; she completed the 50-hour extensions course the following spring. In addition to this, Irene has been trained in the Hot Yoga Series, and recently completed her certification in Yoga Sculpt with 180 Balance out of Detroit Lakes, MN. Irene has been teaching yoga for over two years, both in group settings and individual sessions.

When she isn’t teaching yoga, Irene works as an outpatient psychotherapist in a community mental health setting; she obtained her Master’s Degree in Counseling Psychology from St. Thomas University in 2015 and has been working in the field since that time.

When she isn’t working or teaching yoga, Irene enjoys spending time with her family, her friends, and her dogs; she loves to cook, adventure outdoors, and frequent the local coffee shops.

 

Certifications

200 Hour PYTT

50 Hour Extensions Course

Yoga Sculpt

CPR/AED 

JENNIFER GRENELL

Nutrition Expert | 

Jen is a certified CrossFit instructor at CrossFit Progression in Rochester MN. Motivated by the health benefits and positive group atmosphere that CrossFit offers, Jen is excited to work with people to help them achieve their fitness goals. Jen also believes that future fitness begins now and that living a healthy and fit lifestyle can be fun.

Outside of CrossFit Progression, Jen is a wife to Josh, and together, they enjoy an active, healthy lifestyle with the occasional road race or triathlon. They share their lives with Badger the dog.

Jen holds an M.S. in Nursing and is a Family Nurse Practitioner at the Mayo Clinic. She has 15+ years experience in Nursing.

CERTIFICATIONS:

  • CrossFit Level 1 since 2010
  • CrossFit Kids
  • CPR/AED

JULI O’BRIEN

Nutrition Expert | Coach

Juli is a certified CrossFit instructor at CrossFit Progression in Rochester MN. After making rapid gains in fitness and strength since the fall of 2009, Juli completed her CrossFit training.

Outside of CrossFit Progression, Juli taught swimming lessons for 6 years at the Red Cross and Foss Swim School. She also worked at Whistle Binkies for 5 years as a restaurant manager. She has also volunteered at St. Mary’s hospital in the pediatric division.

Juli holds a B.A. in Child Psychology with a minor in Complementary and Alternative Medicine.

  • CF Level 1
  • USAW Level 1 Club Coach
  • CF Kids

CERTIFICATIONS:

  • CrossFit Level 1
  • CrossFit Kids
  • CPR/AED

BETH METTLER

Coach

Beth began at Progression in March 2014 and has never looked back. She has evolved as an athlete over the course of many years and through many different fitness modes, but found a great fit for continued and sustainable growth in CrossFit. More than anything, Beth enjoys being a role model for her kids and treasures their joy and pride in her strength and comittment to a healthy lifestyle. Beth found her way into coaching by first becoming a student. She was inspired by the amazing transitions she witnessed people making in their lives at Progression and decided to take her passion for teaching and fitness and use them together coaching our boot camps. Beth currently coaches boot camps and REV classes.

Outside of coaching Beth is a mom of three kids and artist. You can catch her teaching a couple of nights a week at Canvas and Chardonnay. Beth enjoys traveling, sports, painting and spending time with her family.

CERTIFICATIONS:

  • CrossFit Level 1 (CF-L1)
  • Education- Bachelor of Fine Art – Art Education University of MN- Duluth

NATE DUNFEE

CrossFit Programmer

Nate was born and raised in Rochester. He was always active, having played many sports, attaining a black belt in Tae Kwon Do, and lifting weights at a later age. Nate played hockey and baseball all the way through high school and had always planned on playing, at least, one of them at the collegiate level. At the University of Minnesota Duluth he started on the baseball team in the fall, but after a couple weeks of school, he shifted his focus on academics. He continued to have a passion for fitness and still worked out almost every day, whether that was lifting weights or running. That was his workout regimen for years until his wife, Heather, convinced him to go try CrossFit. In the fall of 2011, Heather and Nate joined Progression, and they’ve never looked back. Nate started coaching late in 2013, and since then, he’s also gotten serious about CrossFit as a sport. He generally competes 3-4 times a year, and really enjoys being a competitive athlete again. In 2014, he qualified for The CrossFit Games North Central Regional as an individual.

CERTIFICATIONS:

  • CrossFit Level 1
  • CPR/AED

NICKI de Vera

Coach

Nicki Schafer started instructing by first being the student. She didn’t have an athletic background and it wasn’t until she started CrossFit that she found her passion for a health and fitness lifestyle. In the beginning, it was the struggle of starting something new and uncomfortable. It became the art of technique and striving to do better each day. Finally, it was the need to help others find their path.

Nicki loves coaching others at CrossFit Progression because she understands that fitness is so much more than a physical journey and she wants to share that with others. For some, it becomes a sport, a way of life, and mostly, a story of transformation.

Outside of coaching, Nicki enjoys lifting, spending time with her family, pets, and friends, and spending money. And eating bread.

CERTIFICATIONS:

  • CrossFit Level 1
  • CrossFit Olympic Weightlifting
  • CrossFit Powerlifting
  • CPR/AED

SARA LINK

Coach

Sara is a certified personal trainer through the American College of Sports Medicine. She attended Winona State for her Bachelors in Exercise Science and her Masters in Sports Management. While attending Winona State, she worked for the university developing health and wellness programs for the staff and students.

Sara is currently a Certified Wellness Coach at Mayo Clinic’s Healthy Living Program, where she works with people on an individual basis to help them achieve their own personal goals.

Outside of CrossFit Progression, Sara enjoys spending as much time with family and friends as possible. She enjoys camping, fishing, going on road trips and playing games.

CERTIFICATIONS:

  • CrossFit Level 1 since 2014
  • National Board Certified Health and Wellness Coach
  • B.S. Exercise Science, Winona State University
  • M.S. in Sports Management, Winona State University
  • ACSM CPT
  • Certified Wellness Mapping 360o Wellness Coach
  • CPR AED

ERIN DEMLOW-NELSON

Coach

Erin has been involved in multiple facets of the CrossFit community since 2009. While at CrossFit 702 in Las Vegas, Erin qualified for and competed in the CrossFit Regionals. As a coach, she loves helping and providing guidance to others to achieve their goals.

Erin was a swimmer and water polo player from a young age in Florida and went on to play at Florida State University. She is a Nationally Certified Massage Therapist with 10+ years experience with a focus on sports rehabilitation and has a good understanding of movement and the body.

Outside of the gym, Erin is working towards a nursing degree. She loves spending time with her fiancé and working on DIY projects including fixing up a building from the 1800’s.

CERTIFICATIONS:

  • CrossFit Level 1
  • CrossFit Kettlebell
  • CPR

TONY SLONAKER

Coach

Tony came to Progression as a member in 2014. He has undergone an incredible transformation and started the Progression internship program in 2015.

CERTIFICATIONS:

  • CrossFit Level 1
  • CPR

DAN LASKA

 

LOGAN MAHER

 

Jeremy Mghenyi began CrossFit in 2009 at CrossFit Progression. Growing up, Jeremy was mainly involved in Taekwondo in which he achieved a 3rd Degree black belt. He competed nationally and internationally in the sport of Taekwondo for a period of time. From a young age he knew helping people in some way was his passion, this lead him to pursue a career in Health and fitness.

Jeremy graduated from the University of Northern Iowa with a Bachelors degree in Movement and Exercise science. Through his college career, Jeremy competed at the CrossFit North Central Regional and Central Regional as a Team athlete in 2012, 2014 and 2015. Jeremy has also dabbled in Olympic Weightlifting, competing in the 2015 Minnesota Open and qualifying and competing at the 2015 American Open.

Certifications
B.A Movement and Exercise Science
CrossFit Level 1
Precision Nutrition Level 1 Coach

SAM BASTYR

Sam grew up playing sports and being outside. His life revolved around rugby and Boy Scouts. After college, he moved to Rochester and decided to try Progressions boot camp. He started CrossFit in 2017 and instantly fell in love with it. He became a coach shortly after completing the coaching intern program here at Progression. He enjoys being around people and a community who value a healthy lifestyle.

Outside of coaching, Sam enjoys camping and playing rugby for a local team. He is also a special education teacher at an elementary school in town.

Sam holds an MA in Education with a minor in early childhood and special education

Certifications:

CrossFit Level 1 (CF-L1)

CPR/AED 

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