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.

Come in and check us out 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?

Book a Free intro by clicking the button below


about our coaches

  • Heidi Scharein

    Sr Coach, Teens Coach - 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 >
  • Wendy Medina

    Head Coach, Nutrition Coach - AKA: DJ Shawendzzz

    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....

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  • Rebecca Merino

    Coach, Barbell Club Coach - AKA: The lifting dancer

    When Rebecca started, she was SUPER nervous.

    Nervous about lifting (she'd never done it before), then nervous before workouts, nervous before coaching....

    You'd never guess when you watch her lift or coach that she has any fear at all!

    Read More >
  • Cullen Faeth

    Coach - AKA: The Law!

    Look at the leaderboard on a given day, and you’ll likely see Cullen’s name somewhere near the top.

    When he trains, he moves at a different pace than everyone else. But he’s not a natural.

    Despite his athletic background, the path to success has NOT been easy..

    Read More >
  • David Freidrich


    Dave wasn’t always so at home in the gym.

    “I’d walk in there and be very confused and scared of what to do,” he said of working out years ago in a conventional gym.

    He was still intimidated when he joined Hale about four years ago, watching athletes do pull-ups and lift big weights while he could barely press 65 lb.

    Read More >
  • Larry Pastor

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

    If you come to the early classes, 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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  • Jay Williams (Coach Jay)

    Co-Owner, 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....

    Read More >
  • Mike Lee

    Co Owner, Coach - AKA: Chief Nerd

    Mike’s focus at Hale is about getting stronger and steady improvement. He is good at gymnastics movements such as pull ups and push ups.

    Mike feels passionately about getting in an efficient workout – gaining lots of muscle and staying fast and athletic. Mike is also passionate about the Hale community.

    Read More >
  • Tina Williams

    Co-Founder, Nutrition Coach - AKA: The Enforcer

    Tina’s personal specialty at Hale is Nutrition.

    She is also very focused on helping pregnant and postpartum mothers meet their health goals. Her own post-pregnancy journey was not easy and she wants to support as many people as she can!

    Read More >