One year ago today I battled traffic on the southern state, rushing like a jackass, fighting the urge to just go home and say fuck it.  I was heading to my first ever Foundations class at CF MettleWorks. I was terrified, fat, out of shape, all sorts of lingering health problems and had no idea what to expect. It took every ounce of my will to force myself to walk into that box (late BTW, stupid so...uthern state). In the back of my head were the words that Dana Siegfried had said to me on the phone a few weeks back when I told her I was interested but wanted to start going to my gym to "get ready". Her words: "you will never be ready for CrossFIt, just get in here and do it".  That's her kindhearted way of saying "you've been a Fat, vodka guzzling, buffalo wing eating, all night partying, non gym going, procrastinating idiot since 1989, get your ass in here and I will show you the way".  Her words rank among some of the most important and influential words ever spoken to me. After some back and forth and work situation changes, I ended up at a local Box but everything I have accomplished in the last year is a result of Dana pushing me to take that first step. I have lost over 60lbs, my blood sugar levels are normal for the first time in over 10 years, blood pressure is good, cholesterol is good and my over all well being has seen an unbelievable transformation, mentally and physically. I still have a long road ahead, but I get better everyday.  I do things at the gym that I cannot even imagine doing a year ago.  I will be competing at the Meadowlands in May.  thats CRAZY!  You get the point. Sorry for the long post but I needed to thank Dana for being an amazing and inspirational person and coach on this anniversary of my first Cross fit experience. (My legs still hurt from that day, btw. )


Bryan Kelly
I started CrossFit in August 2012. I never thought I would make it through a WOD. I was so out of shape and had no confidence. With the help from some amazing coaches at CrossFit MettleWorks I improved every day. Since then I have reached some amazing goals. Thanks to my CrossFit family I feel physically, mentally and emotionally stronger. I look forward to going everyday and seeing what I can accomplish and cheer on my teammates. CrossFit has been one of the best things I have ever done for myself.

Kim Rizzo
Being a soccer player for over ten years, I am used to tough workouts where I am constantly pushing myself to the limit. At least I thought I was! Wow, did CrossFit put me in my place! It's not that I wasn't in shape; I just wasn't in CrossFit shape.

CrossFit shape doesn't mean you have to be 120 lbs and pure muscle. To me, CrossFit shape is being proud of my goal accomplishments physically and mentally and knowing I can push myself to the limit. It's all about your personal goals and what YOUR expectations are for yourself.

So with that, for four months I have not only gotten stronger physically and mentally, but have also made a family at CrossFit MettleWorks. I drive 30 minutes each way to train with the greatest coaches I know and to train with inspiring people who are going to cheer me on until I finish my goal. That's what it's all about. Feeling good in each aspect and knowing you'll always have a place to call "home". I couldn't ask for more 🙂

Luciana LiCavoli
Everyone at CFMW gives an enjoyable atmosphere to an otherwise laborious workout.  I have never enjoyed a work out routine.  However, after working out with my CrossFit MettleWorks Family I feel addicted to a healthier lifestyle.

I cannot stress the camaraderie at Crossfit MettleWorks and its' importance to my motivation to work out.  Unlike the coldness you receive from your DVD player, the warm motivating tones you receive from everyone at Crossfit MettleWork's would motivate a bear out of hibernation.  I enjoy the cheers from everyone and I do like to cheer you on too.  I would like to see a DVD player tell you that you're one inch away from your goal.  I always believed that physical activities are always better in groups.  I would like to say that everyone (from trainers to members) at Crossfit MettleWorks are not just a great group of people but they're a wonderful harmonious family.




I have only trained with CFMW for a month.  I have seen changes in my muscle mass along with reduction of fat, of which, I have never seen before.  I have grown in strength, almost doubling my first lifts.  I have built endurance and no longer cry at running 800 meters (It was really just tears from hyperventilating so much).  For these gifts I thank all of you.  Thank you for teaching me a way that works and a way to fitness, strength and overall health.




Rob Tan
If anyone told me six months ago how much I would love CrossFit MettleWorks, I would have said they were crazy. My husband joined in September and had been trying to convince me to join too, but I never thought it was something I would enjoy. When I looked at the pictures and read the workouts, not only did I think I would NEVER be able to do it but I also didn't even know it was something I would ever want to do. I hadn't worked out in over 6 years and was never someone who was really into the gym. I would join, be really motivated and then after a few weeks my motivation would run out.

Since I have joined CrossFit in February, I find myself making excuses to miss other things just so I can make a class. I have two children a 4 year old and 6 year old, work full time and am super busy and yet I do everything I can to re-organize other activities so I can work out. From the first workout I was hooked!! There are so many things that make crossfit so great.. the workouts are EXTREMELY challenging and sometimes I am not sure I will make it through but when I do it feels amazing. Also the workouts are quick, so even though it is tough it goes fast. I really like that anyone can do crossfit regardless of their fitness ability, every movement can be modified and weight is adjusted depending on the individual and very quickly my endurance and strength improved. Still, I don't think it is "CrossFit" that I love so much but more the combination of CrossFit and the MettleWorks Family.

From day one, when I felt completely clueless, Dana and Ben took the time to explain every movement and exercise to ensure that I understood and didn't get hurt. They are both extremely knowledgeable and have great tips on learning the movements. The positive energy and constant words of encouragement from everyone in the gym have helped me finish workouts that I never thought possible. Dana has somehow managed to create an atmosphere where everybody is rooting for each other and truly want to see everyone succeed. Even on days when I have worked out with guys who were lifting way more than me I have never felt intimidated.. each member is helpful and supportive.

Recently I ran in the Spartan Race (again something I never thought I would be able to do) and it was one of the best times I have had in a long time because I ran with other MettleWorks members and the positive energy was amazing. Throughout the entire race, we encouraged and helped each other get thru the most difficult obstacles. But what I noticed most was at the end of the race as I was crawling through mud under barbed wire, I looked to my right and saw the entire MettleWorks team cheering us on. Some of them had been finished for over an hour and yet they made sure they were there at the end to support us.. it just reminded me how awesome the relationship of all the members is. I know I annoy my friends with my constant talk about CrossFit but I can't seem to say enough about it.. it is such a great group to be a part of and has helped me to get in the best shape I have ever been.

Jessica Nolan
CrossFit is excellent.  It is perfect for what I really needed in a work out program.  At first I didn't think I'd be able to do it.  I used to wake up tired and sore.  After about a week, I got used to the program and began seeing drastic changes, mentally and physically.  That is the addictive part of CrossFit....seeing results. My confidence level has risen and I feel great.

So what makes CrossFit MettleWoks so special? Two things: The coaches and the members. The coaches are extremely knowledgeable and encouraging. They push you to your limit and help you reach your goals.  The members are great in that they are so supportive and fun.  When members finish their workout, they will cheer on the rest and help push them along.  Dana has created a nice family atmosphere in the gym and it's a wonderful to work out in such a positive environment.

Danny Contopolous
It's impossible to push yourself while working out alone. Dana's bootcamp pushes you beyond what you thought was possible. In fact, you laugh when you hear the WOD, and when it's over you can't believe you did it! We had a great time and a bunch of laughs on the way and I can't wait to get into another session!

Mike Frazer
Dana's boot camp pushed me harder than I would have pushed myself. Her diverse drills worked out so many different parts of my body and as a result left me feeling stronger all over.

Thanks for everything!

Laura
When I became a grandmother I realized how much I want to be healthy and active for my sweet granddaughter. I started working out with Dana with that as my motivation. I have to say her workouts are Kick butt. The first month I left shaking and feeling empowered!!! I was getting stronger and actually feeling some love for my workout!

Recently Dana provided another challenge for me...... would I like to run a half marathon. Well by asking that question she inspired me to step out of my box. So I am going to run a half marathon in October. Dana is the best and her confidence and support has enabled me to lose weight and get stronger. DANA ROCKS!!!

Kim R. Ellison
Dana worked with my group at Valley Stream North High School and I can speak for everyone when I say that her workouts were AWESOME!! She kicked our butts! The best part was that we got a tremendous workout without the need of many weights and fancy equipment. A few kettle bells and dumb bells and we were off and RUNNING (figuratively!!!)

I wanted to thank you, Dana, for your assistance in helping me get back on the road to weight loss and overall physical health. I have taken what you taught my group and continued portions of it. I am now 10 pounds lighter, but more importantly feel stronger than I have since I was in my early 20's. I hope we can incorporate you into our lives in the future again!! Thanks and I wish you all the best!

Fabian Jara