About Us - CrossFit Hale

Here’s what CrossFit Hale is all about

Hi! I’m Jay, founder of CrossFit Hale along with my wife Tina.

Have you ever asked yourself:

  • How do I stay motivated?
  • What should I eat?
  • Am I doing this movement right?
  • What workout should I do?
  • What’s the best way to get fit for my sport?
  • How do I get back to the shape I used to be in?

Or are you a member of a gym you’ve only visited twice in the last two months?


As Albert Einstein says “Insanity is doing the same thing over and over again and expecting different results”. We’re here to change your routine and get you better results!


Here’s the thing

We believe motivated people who want to lose weight and get strong are just a few steps away from reaching their goals.  It’s just a matter of knowing the right way to exercise and eat, AND having a group of workout partners who will push you to get better every day.

How can you find the time to to sift through the BS and develop a perfect workout, have a great diet, and find the right workout partners when you have a full time job…a family…or your studies???

Instead of digging through hundreds of books, blogs, research papers, and how to videos, made by “experts”….

Come check out CrossFit Hale and let us sift and sort through all the best research to give you proven workouts and eating strategies that will help you get results without having to be an exercise scientist.

Check out our daily emails and learn everything you need to know about losing weight, getting strong, and feeling amazing.




You’ll only get the best stuff we find…AND, you’ll be part of a group of hundreds of motivated people who are also living better through fitness.

All because we are obsessed with fitness, nutrition, and using psychology to figure out the best way to get permanent, lasting results for our members.

Introducing CrossFit Hale

CrossFit Hale is a thriving and growing group of motivated people who want to lose weight, get strong, and feel amazing.

The goal of CrossFit Hale is to help you live a better life through fitness. We do this by focusing on your results, education, and building a strong community of people who will support you.


CrossFit Hale: The Gym

This is where you’ll get coaching on exercise and nutrition, with different workouts hitting every part of your body during our 60 min sessions throughout week.  You’ll be surrounded by amazing people who motivate you to get better every single day, and help you do things you’ve never tried before.


crossfit-communityCrossFit Hale: The Online Community

This is where you’ll get free workouts, nutrition advice, daily motivation, and access to expert coaching on form (am I doing this right?), and other things you need to know to get in the best shape of your life.  You’ll get all your questions answered by people who have been there and done that, and can show you how!


CrossFit Hale’s Sister Gym: CrossFit Thames, London UK

This is our lab, the place where we test our newest strategies and techniques for getting you results.  We have years of experience here with the top athletes in CrossFit and other professional sports.  More importantly, we have gotten results for office workers, grandmothers, and even amputees at our gym in London.  All of this translates into proven tactics that will work for you.

What’s the best way to get access to these communities?

Check out our Getting Started page by clicking the button below


about our coaches

  • Jason Williams (Coach Jay)

    Head Coach, Founder - AKA: The Debator

    Back when he found CrossFit in 2007, Jay was 315 lbs and couldn't do a push up or a pull up.

    Even though he used to be a decent athlete and enjoyed going to the gym, he got fat and sick after sitting behind a desk for so many years...he had to do something or he was headed to an early death.

    At first, he was in such bad shape that he was last every day, on almost everything....

    Read More >
  • Tina Williams

    Coach & Co Founder, Director of Hale Barbell - AKA: The Enforcer

    Tina has been called "the enforcer" among the coaches and members, but she's not always been so fit.

    Before she started taking CrossFit seriously, she was downing mochas and eating croissants every morning and hiding from the scale...until a wake up call from her doctor...

    Read More >
  • Heidi Scharein

    Coach, Event Coordinator & Director of MissFit - AKA: Friend-Maker

    In her younger years, Heidi's idea of fitness was playing rugby as often as possible. She'd always been pretty active, but usually ignored everything else. As it turned out, five hours of sleep every night and an $80/mo burrito habit wouldn't get the body of her dreams.

    After a knee injury sidelined her from rugby, all the bad habits caught up with her...

    Read More >
  • Lilly Medina

    Coach, Director of Hale Kids - AKA: Baby Beast

    Lilly started doing CrossFit after months of boring routines and no results at 24 hour fitness. Her first day at Hale she was too nervous to speak, but learned to love the workouts, the process, and the coaching.

    The process led to amazing development as an athlete, and when she became a coach....

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  • Mike Lee

    Coach, Tech Coordinator - AKA: Chief Nerd

    Mike was looking for a program that would allow him to improve his overall strength but keep his speed and agility.

    With a background in tennis, swimming, and soccer, Mike came to CrossFit Hale as a fast and agile athlete. Having dabbled in powerlifting, Olympic lifting, and competitive kettlebells in the past he wanted to increase his strength...

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  • Larry Pastor

    Coach - AKA: Legend (smoothest guy in any room)

    If you come to 6am, you know Larry well.

    He's the guy who moves large loads long distances quickly. He's been coaching for 6 years and has done CrossFit for 8 years.

    He coaches in the morning, but during the day he's saving lives working at.....

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  • Wendy Medina


    When Wendy joined Hale, she gained more than a gym membership. She gained an extended family, confidence, strength, and now as coach, has a job that she absolutely loves!

    Growing up, she played soccer for most of her middle school and high school years. After high school, she decided to try something new and joined a globo-gym with her sister. It was during this time that she used to spend 2-3 hours at the gym, and still didn’t reach any of her goals. She wanted to lose body fat, and feel faster and athletic, but the long pacing and light weights weren’t getting her anywhere.

    It was her sister that convinced her to try CrossFit Hale. She was little hesitant because it looked “hard core” and very intimidating but she absolutely loved CrossFit Hale from the moment she walked in!

    Wendy learned about CrossFit and the roots of CrossFit Hale and did our first workout during that visit. After that, it hit her: she simply was not in shape! Although that workout kicked her butt, she absolutely loved it and was hooked.

    She found a whole new way of thinking about working out and training. When class was over she would stay and chat, make new friends, and work on skills like pull ups and double unders. Coming to the gym was the best part of her day. Little by little, she started to feel stronger and faster. She also dropped four percent body fat by learning how to eat better as well as move better.

    Her education as a CrossFit Hale member made coaching feel like a natural next step. Helping her fellow athletes get stronger, healthier, and helping them feel good about themselves through fitness is one of the best feelings for Wendy. She is loving every moment as a coach. She says joining the awesome community here is one of the best decisions she has made in her life.

    Read More >
  • Sean Mangosing


    Sean has always been an athletic person. He grew up playing baseball and in high school played football, and track and field. When he graduated high school I went into the army where morning PT was mandatory. After leaving the army, he spent his time doing the whole “normal” gym routine of some treadmill and lifting weights. Spending all my free time in the gym this way quickly became old and boring.

    One Saturday in 2013, his wife Roxanne went to the local CrossFit gym in their neighborhood. When she got home she looked at him and said, “You gotta go try this. Quick, they still have open gym for two more hours!”

    He went in and my first CrossFit workout was a scaled version of Fran. Needless to say, he was hooked! CrossFit not only challenged him, but it kept him interested since no two days’ training are the same.

    He and his wife joined the Hale family and he eventually made moves towards the CrossFit Hale coaching internship program. He has always enjoyed helping people, and being able to help someone achieve their fitness goals and feel good about themselves is why he does what he does so well!

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  • Katie Norris


    When Katie and her family moved to the Bay Area, they looked for two things first- a school for their son and a CrossFit box.

    Katie started CrossFit in Cleveland, Ohio after seeing how much her friends loved CrossFit. However, Katie had never done any kind of sport before. The way she remained active when she was younger was with Flag Corps and Show Choir. During graduate school she reached one of her highest weights ever, and she was living with mental illnesses that we not well managed with conventional medicine. She did a lot of research and found how exercise helps treat mental illness so she decided to run because her dad and siblings are all runners. She hated running, but Katie will do pretty much anything for Disney, so she signed up to run the Walt Disney World half-marathon and she went on a popular diet where she counted what she ate every day. Katie lost weight, but she was always sick due to poor nutrition. Her pace for the half-marathon was slow, but she finished, and for a few years she ran in order to train for more races. While she liked parts of running and her mood improved for a few hours after running, overall it was too repetitive for her and she was always slow. When Katie became a care partner for her mother, who had Dementia, Katie was tired, sick, and running was no longer fun or mood-boosting. While Katie knew her friends loved CrossFit, she did not think she could ever do anything like CrossFit. After months of talking about CrossFit but never going to a class, her husband bought her a 6-week introductory set of classes for her birthday, and she was hooked.

    Katie fell in love with CrossFit because the workouts were different everyday, the community was immensely supportive, and she continually saw improvements in strength and endurance. CrossFit became so much a part of her life that her husband joined and her son began CrossFit Kids classes at seven years old. Not only did the exercise at CrossFit help Katie, but the knowledge about nutrition, sleep, recovery, and lifestyle all helped Katie function a bit better.

    At CrossFit Hale, Katie found a community that focuses on helping people function to the best of their ability. CrossFit is about mental and physical health and fitness. As a Unitarian Universalist Community Minister working as a life coach, with a speciality in helping people with mental illness and dementia, CrossFit fit perfectly with Katie’s view on how community of knowledgeable and caring people helps you live your best life.

    CrossFit Hale coaches are knowledgeable about form, mobility, goal-setting, nutrition, motivation, and how to improve in strength and endurance. They know how to help people reach their goals both in and out of the box and Katie’s life changed the moment she came to Hale. Due to Hale’s whole-life approach, Katie has seen an amazing improvement in not only her CrossFit workouts, but also in her lifestyle (nutrition, sleep, recovery, mobility) and body composition, which has led to recovery from mental and physical illnesses. Katie wanted to be able to help do for others what CrossFit Hale has done for her, and so after her internship at CrossFit Hale, she became a coach in June of 2017.

    Read More >
  • Ashley

    Front Desk Receptionist

    Looking for a fresh start and more opportunity, Ashley moved to the Bay Area in 2016. She found an awesome opportunity to work at CrossFit Hale.

    Being part of this community, she’s met a lot of extraordinary people of all different backgrounds, doing extraordinary things every day!

    Ashley started CrossFit herself a couple of months after starting her job as receptionist at CrossFit Hale. She wanted to see for herself what the members were up to and also take part in the action. She didn't really know what she was getting herself into! One of her first workouts was Open WOD 16.4 and she could barely handle the 95lb deadlift. She has since gotten stronger and now her max deadlift is 170lbs!

    Read More >