Prior to joining our CrossFit classes, everyone must participate in Foundations, a 3 week-long program designed to gradually introduce the movements, training and intensity found in our group classes.

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What is CrossFit?

CrossFit is essentially cardio, gymnastics and strength training rolled into one eclectic, efficient package. We perform pullups, pushups, handstands and box jumps.  We lift weights, swing kettlebells, climb ropes and throw medicine balls.  We run, row, jump rope and use gymnastics rings. We mix all of these elements together in challenging and creative ways so that you never get bored.     

Our coaches are responsible for ensuring that your workout is not easy nor impossible, that your form and range of motion are correct, that your speed and intensity are appropriate, that the exercises and weights are adjusted to your fitness level, and that you have a plan for long-term success.

By committing to our program, you will learn new skills, improve your nutrition habits, get stronger, feel and look better and improve your quality of life.

CFGC Comp Team

Coaches

The coaches at CrossFit Garden City are committed to helping our clients realize their fitness potential. We hold ourselves to the highest standards of our profession and expect nothing less than 100% effort from our clients.  We are here to coach you, motivate you, celebrate your victories and eliminate your weaknesses.

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Dennis Marshall

Dennis is Co-Owner and Head Coach here at CFGC.  He has dedicated the past 10 years of his life to helping people improve their health, their performance and the quality of their lives through strength & conditioning and better nutrition & lifestyle habits. 

For the past 5 years, Dennis has had the pleasure of working with the CrossFit Level 1 Seminar Staff, traveling around the world sharing the CrossFit training methodology and philosophy with thousands.  He currently works as a member of the CrossFit Coach's Prep Course staff, helping other trainers improve their coaching and programming skills.

Prior to opening CFGC, Dennis worked alongside renowned Strength Coach Jon DiFlorio at Institute 3E, training professional, college and high school athletes.  Under Jon, he learned that holding himself and others to the absolute highest standards is the cornerstone to effective coaching and the quickest path to improvement.  

His vision for CrossFit Garden City is a community of healthy, happy, strong people who support one another to get better every day…in the gym, in sport, and in life.  

Credentials/Experience:

  • CrossFit HQ Staff Trainer
  • CrossFit - Level 2 Trainer
  • Poliquin Institute - P.I.C.P. Level 3
  • NSCA - Certified Strength & Conditioning Specialist
  • USA Weightlifting - Club Coach
  • CHEK Institute - Exercise Coach
  • CHEK Institute - Holistic Lifestyle Coach
  • CrossFit Olympic Weightlifting, Powerlifting, Gymnastics, Mobility
  • M.S. Exercise Science: Performance Enhancement
  • B.A. Economics - Wesleyan University
  • 6th Place - 2010 CrossFit Games Northeast Regional Qualifiers

Email Dennis: dennis@crossfitgardencity.com

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Jennifer Hunter-Marshall

”Coach Jenn” has been a part of the CrossFit community since she discovered CrossFit in 2006.  She is a familiar face in the Northeast, competing in every Regional competition since 2009.  Ever-ready with a smile and great dance moves, as witnessed during the Snatch Ladder in 2012.

Her philosophy on coaching and training is a blend of humor, fun, and discipline.   Coach Jenn can be found most weekends spreading her passion for CrossFit as a part of the CrossFit Level 1 and Coach's Prep Seminar Staff. 

Jennifer has been in the fitness industry for 20 years as an instructor, trainer, and athlete.  She has been a fitness expert on every major local news outlet in New York and has also appeared on Regis and Kelly Live.  She is a founding member of the "Northeast Nasty Girls" and lives every day to be of service.

Credentials/Experience:

  • CrossFit HQ Staff Trainer
  • CrossFit Level 2 Trainer
  • NASM - Certified Personal Trainer
  • CorePower Yoga RYT 200 Hours
  • Certified YogaFit Levels 1 (PilatesFit, and Anatomy and Alignment)
  • Powerhouse Pilates - Reformer
  • Powerhouse Pilates - Mat
  • AAAI - Pre- and Post-Natal
  • M.F.A. Acting - Catholic University of America
  • B.S. Psychology - William & Mary University
  • 5th Place - 2011 CrossFit Games Northeast Regional Qualifiers
  • 4th Place - 2010 CrossFit Games Northeast Regional Qualifiers

Email Jenn: jenn@crossfitgardencity.com

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Mike Volpe

Michael is co-owner and coach here at CrossFit Garden City.  He obtained his CrossFit Level 1 Trainer Certificate in 2009 in Waterbury, CT. where his friends and soon to be partners, Dennis and Jenn, were on the certification staff.

Michael grew up in Garden City and is proud to be part of a culture that is helping people in the community take a new perspective on nutrition and fitness.  As a husband and father of three young boys, Michael understands the difficulty, yet necessity of an all-encompassing strength and conditioning program on physical, mental and emotional well-being.

Michael played baseball at Garden City High School and in college where he teamed up with none other than Dennis “Doc Smooth” Marshall to form Wesleyan University’s left side of the infield.

Credentials/Experience:

  • CrossFit Level 1 Trainer
  • M.S. Real Estate - NYU
  • B.A. Government - Wesleyan University

Email Mike: mike@crossfitgardencity.com

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Mario Perez

Battling with weight at 210 pounds, Mario decided it was time to regain his competitive nature once established as a high school wrestler. Searching for the perfect activity and sport, he tried both powerlifting and bodybuilding. Both were a good start but not quite the perfect fit. While following the typical gym routine at the local globo gym Mario heard about CrossFit. After doing some research he tried his first workout in January 2010. Mario immediately knew CrossFit was something special and so began an obsession.

Since then, Mario has learned how beneficial CrossFit is to our daily lives. After reaping the benefits from following the program and seeing how it changed his own life, he has decided to spread the CrossFit philosophy. In addition to getting certified and pursuing further education in the field, he has had the honor of learning under coaches Dennis and Jenn. Since the doors opened here at CFGC Mario has been a dedicated flagship member and coach.

Mario specializes in working with beginners not only by knowing the difficult path personally but most importantly by having the patience and determination to help every individual achieve the best quality of life possible both inside and outside our doors.

Credentials/Experience:

  • CrossFit Level 1 Trainer
  • CrossFit - Coach's Prep Course
  • CrossFit Olympic Weightlifting
  • Poliquin Institute - P.I.C.P. Level 2

Email Mario: mario@crossfitgardencity.com

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Ariel Abal

I was always an athlete. I started playing professional tennis when I was 14 years old and played soccer pretty much my whole life. My career as a trainer began in the military in the United States Navy in 1994. I was introduced to CrossFit in 2010. When I took my CrossFit Level 1 Course, I met Coach Dennis and Coach Jenn and I immediately fell in love with them. I came to CrossFit Garden City in February 2011. When I got to know the community at CFGC I knew I was at the right place. The biggest compliment in the world came when Coach Dennis asked me if I wanted to coach at CFGC. There was no hesitation - it was a dream come true for me.

CrossFit has changed my life and my career as a trainer on so many levels. Living with multiple sclerosis, I've found that it's a lot more manageable when you have a great workout and nutrition regimen like we have in CrossFit.

Being from Argentina gives me somewhat of a Latin spice and it comes through with my coaching. I am extremely passionate about what I do. I love health and fitness more than anything but most of all I love CrossFit and it shows. Fun is my middle name and in the classes that I coach, fun is there every step of the way.

My goal as a coach and athlete is to always strive to be the best and that's what I work toward every single day.

Credentials/Experience:

  • CrossFit Level 1 Trainer
  • CrossFit - Coach's Prep Course
  • CrossFit Olympic Weightlifting

Email Ariel: ariel@crossfitgardencity.com

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Kristin Ferrara


Kristin found CrossFit in 2011 and quickly became obsessed with its dynamic and challenging nature.  Kristin has been an athlete her whole life and played Division I ice hockey during her college career.  After graduating college, Kristin had a difficult time finding a workout program/regime that not only kept her interest, but also challenged her as an athlete and thus fell drastically out of shape.  It took only one workout for her to know that CrossFit was exactly what she had been yearning for, and the welcome she received from the coaches and members on that first day, solidified that CrossFit Garden City was the place for her. 

Kristin immediately saw the benefits of her commitment to CrossFit and became a leaner, stronger, and more versatile athlete than she had ever been.  CrossFit changed Kristin’s entire life and ignited a passion for fitness and nutrition that she wanted to share with others.  She is highly committed to helping the members of CFGC achieve their personal goals and surpass their expectations each and every day.

Credentials/Experience:

  • CrossFit Level 1 Trainer
  • CrossFit Olympic Weightlifting
  • CrossFit Kids
  • Board Certified Neonatal Nurse Practitioner
  • M.S. Nursing - Columbia University School of Nursing
  • B.S. Nursing - Columbia University School of Nursing
  • B.A. Psychology - Yale University

Email Kristin: kristin@crossfitgardencity.com

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Patrick McKenna


Pat first discovered CrossFit in 2009 when his friend sent him the link to the main site.  At this time, Pat had recently entered the full-time office working world, and fitness had fallen way down on his list of priorities.  Any and all athletic aspirations had diminished to feeble attempts of simply “maintaining” – and he was doing a poor job of it. Thus, the thought of doing the workouts on crossfit.com seemed laughable.  Fast-forward several months and by sheer chance (or destiny), a CrossFit gym opened up right next to the deli that Pat went for lunch. Remembering the crazy workouts posted on the main site, Pat was curious to see how people actually did this stuff.  With no expectations other than seeing some legit athletes do cool workouts, he walked into the gym.

From the very first day, a fire was lit that burned away Pat’s complacent attitude. Fitting right into the community of CFGC, Pat fell in love with everything associated with the CrossFit program – the methodology, the movements, the nutrition, the community, etc. His goal of “maintaining” has transformed into a passion for constant and evolving improvement.  From that passion, has developed a strong desire to pass on the experience to others.

Through the expert guidance of his surrounding coaches, Pat is committed to guiding others beyond their fears and inhibitions, and towards a path of continuous, healthy progress in fitness and life. 

Credentials/Experience:
  • CrossFit Level 1 Trainer
  • CrossFit Olympic Weightlifting
  • B.A. History - Siena College

Email Pat: patrick@crossfitgardencity.com

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Danica Dupuy

Looking for something to help get back on the track, Danica walked into a CrossFit gym and never looked back. As a former collegiate track and field athlete, she did not think she could ever find something that gave her the same competitive atmosphere as racing on the track. Danica also competes in duathlons and road races and now with CrossFit, feels more prepared than ever to race.

Prior to joining CrossFit Garden City, Danica was an assistant track and field coach, coaching runners from 5 year olds to collegiate athletes.  After a few years away from coaching and with a professional career, she still missed the joys of coaching. She missed helping others accomplish goals that they once thought were unachievable. Danica loves helping others who once had a negative opinion on endurance sports.

Danica hopes to help others achieve their endurance sports goals whether it’s competing in a marathon, running their first mile, or getting through one of those really long CrossFit workouts that everyone loves.

Credentials/Experience:

  • CrossFit Level 1 Trainer
  • CrossFit Endurance Trainer
  • CrossFit Kids

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Shaun Lascano

Shaun was introduced to CrossFit through a friend in February of 2010 and followed CrossFit.com as best he could with limited equipment at his gym. After a few months of CrossFit he began to see noticeable changes in his body composition. Shaun was a high school and college athlete and now in his early 30's he was seeing improvements in strength and endurance levels that he hadn't felt since his days of playing college football.

Shaun became a member of CFGC in September 2011. He was immediately impressed by the organization of classes, attention to detail and focus on the fundamentals of CrossFit at CFGC. Under the watchful eye of Dennis and with the help and support of the entire CFGC staff and community, Shaun has seen dramatic improvements in his athletic abilities - more than he ever thought possible.

Inspired by the coaches of CFGC, Shaun obtained his CrossFit Level 1 Trainer Certificate in April 2012. He has joined the coaching staff with the intention of sharing what he's learned with members. Shaun loves the Olympic lifts, competition and the CFGC community. He's always willing to help new members and answer your questions. You can't miss him, he's the biggest guy there.

Credentials/Experience:

  • CrossFit Level 1 Trainer
  • CrossFit Coach's Prep Course
  • CrossFit Olympic Weightlifting

Email Shaun: shaun@crossfitgardencity.com

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Tanya Thalrose

When I moved to NY from Canada, I joined a gym to continue my quest for a healthy self.  I quickly realized that I was not only not getting the results that I wanted, but really wasn't connecting with members in the way I needed to.  Being new in town, it was very important to me to establish a social network.

I would drive past CFGC everyday to my job as a trainer at a gym and look in the window at everyone looking super bad ass, and it took 9 months for me to gather the courage to take part.  After my first session in Foundations, I realized that this is exactly what I needed both for my body and my interest in making new pals.  My best friends in NY were met at CFGC and now I call it home and my full time job.

As a Coach, it is most important to me that I help new members become confident in their new surroundings, share my enthusiasm for the community and learn safe and effective techniques...that CFGC is the place where EVERYONE can feel at home and well looked after...build new friendships and create the most physically fit self they haven't yet discovered.

Credentials/Experience:

  • CrossFit Level 1 Trainer
  • CrossFit Coach's Prep Course
  • CrossFit Olympic Weightlifting

Email Tanya: tanya@crossfitgardencity.com