Shane Brown

CrossFit Level 1 Trainer

  • CrossFit Weightlifting Certificate

Favorite WOD: Anything “chipper style” and “tabata”

Least Favorite WOD: Anything with lunges…….

Experienced in general weightlifting, golf, mountain biking and overall fitness. Shane is a 2-time marathon runner and has also completed numerous half marathons, 5k runs, Sprint Triathlons, and mud runs. This multi-faceted athlete also holds a first degree black belt in Chinese Kenpo karate.

Shane says, "I love CrossFit and the community around it!"

David Fleming

CrossFit Level 1 Trainer

  • Adaptive CrossFit Certificate

Favorite WOD: Badger, Grace, Murph

Least Favorite WOD: Handstand Pushups

After tackling his first Spartan in 2016 in Las Vegas, David found CrossFit which kickstarted his adult fitness journey and helped him lose 60+ lbs. David is a 18 time Spartan (sprint, beast and super), ex college goalie and recently tackled the 75 Hard challenge. Outside of the gym, he loves hiking with his wife (Blair) and two dooodles (Slugger and Julep), traveling, and improving his golf game. David believes CrossFit should be for everyone and wants to create an atmosphere that is inclusive for all athletes

Jeremy Timmons

CrossFit Level 1 Trainer

  • Gymnastics Certificate

Favorite WOD: EMOMs and Chippers

Least Favorite WOD: High reps of Thrusters/Heavy Thrusters

Jeremy has dedicated his professional life to helping others better their lives through fitness. He holds a B.S. in Kinesiology and is a former law enforcement officer turned coach. He is an active member at Life Springs Church, enjoys hunting, fishing, disc golf, and walks with his wife, Annie, and son Hasten. Jeremy believes that being average isn’t good enough and always wants to push himself and others to be the best version of themselves

Zack and Tammy 

Creating Phalanx CrossFit has been a labor of love for Zack, Tammy, and their families. The concept originated during a family dinner conversation, and the training plan followed shortly after.  Zack, Tammy, and their families believe in the ideals that the phalanx represents.

Zack and Tammy have a passion for programming, coaching, and training, and their goal at Phalanx CrossFit is to foster a positive training environment with unparalleled coaching where everyone is:
- comfortable being uncomfortable;
- willing to try new things and fail and try again;
- eager to improve and encourage others as they improve;
- in love with the challenge and excited about pushing themselves.


Doing CrossFit since November 2009
Level 1 Certification: January 2011
CrossFit Kids Certification: April 2011
CrossFit Level 2: July 2015
Gymnastics Certificate: June 2016
CrossFit Level 3 (Certified CrossFit Trainer): November 2015; November 2018; November 2021

CrossFit Advanced Coaches Course: February 2021

CrossFit Weightlifting: March 2021

Favorite WOD: Nicole

Least Favorite WOD: Grace ("something about that 95# Clean and Jerk gets me every time!")

Tammy shifted her fitness emphasis from distance running to CrossFit after observing the impressive physical gains made by peers doing CrossFit. Since then, she competed on a team at the CrossFit Games in 2010 and as an individual at the Mid-Atlantic Regionals in 2011, 2012, and 2013. Tammy has her Ph.D. in English and commands the 431st Civil Affairs Battalion in the Army Reserve.