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Our Coaches

KARLI DEMONICO:
CO-OWNER & HEAD COACH

CrossFit Level 2 Trainer (CF-L2)
Judges Course 2019 Certificate
Judges Course 2023 Certificate
Lesson Planning Certificate
Level 2 Pre-Course Certificate
Scaling Certificate
Spot the Flaw Certificate

CrossFit Semifinals (Age Group Competitor)
– 2023 – Ranked 20th Worldwide

Spartan Race – The Beast 21k Half Marathon (Age Group Competitor)
– 2023 – 1st Place

The Fittest Experience (Age Group Competitor)
– 2024 – 1st Place

1. How long have you been doing CrossFit and what made you start? I have been extremely active and involved in fitness for the majority of my adult life. Over the years I have tried a wide variety of fitness regiments from Golds gym, Barre, Spin Class, and HIIT training. I even tried Curve and Rollerblading back in the day. I was never satisfied nor was I able to achieve the results I was looking for or thought I should have with the amount of work I was putting in. I had a friend that would constantly suggest I try CrossFit. I would always tell her that I just wasn’t interested but if I’m being honest, I was actually intimidated. I was not intimidated by the people but rather, by the all the barbell work. I had never done any kind of Olympic lifting and wasn’t sure that I could or even if I wanted to. Sometime in 2014 she finally convinced me to try a CrossFit class and I’m so glad she did because it was love at first lift! I couldn’t get enough. In fact, over the years I’ve grown to love CrossFit so much that I now own and operate my own Box, CrossFit Lake Travis.

2. What is your favorite thing about CrossFit? My favorite thing about CrossFit is most definitely the fact that it brings people together from all different walks of life. Each day, we walk into the box from very different lives and all have the same thing in common; the love for our community. Getting fit and healthy is a huge bonus. It doesn’t matter your age, career, fitness level, homelife or abilities, the box as we call it, is a family and everyone supports one another.

3. What is your favorite movement? I’m not sure I could narrow my favorite movement down to just one. People think I’m crazy but I love me some thrusters and burpees.

4. What is your favorite CrossFit movement to coach? My favorite CrossFit movement to coach would have to be the Deadlift. I absolutely love to see the joy on an athletes face when they see how much weight they can lift off the ground with proper technique.

5. Why did you become a Trainer? I became a trainer so I could pass my love for health and fitness onto others through CrossFit. My life was truly changed for the better once I discovered the sport and I want provide others with the opportunity to have a similar or even better experience than my own.

6. Why do you own and operate a box? Owning and being the Head Coach of CrossFit Lake Travis has given me an opportunity to have the biggest impact on my community. I genuinely love people, health, and watching others succeed. CFLT has allowed me to have all those things in one place.

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Aside from Co-Owning and operating CFLT, I have an amazing family. My husband, Lawrence and I have two young boys, Odin and Gray. And of course I cannot forget to mention our Belgian Malinois, Knight-Mare. In addition to training and competing in CrossFit, I also train and compete in Brazilian jiu-jitsu. Lawrence and Gray are very serious about jiu-jitsu. Odin, on the other hand, seems to be taking after his mama as he gravitates toward CrossFit. At 8 years old, he’s already become a no-shirt CrossFitter (face palm). Maybe he’ll rise to the challenge and compete in the games one day. Fun fact about Gray, he was almost born in a CrossFit box. My water broke doing a squat clean. Who knows, maybe a future games athlete in him as well.

If you are reading this, I sincerely hope to meet you soon!

GREG ZEMLIN:
CO-OWNER & COACH

CrossFit Level 2 Trainer (CF-L2)
Judges Course 2023 Certificate
Lesson Planning Certificate
Scaling Certificate
Spot the Flaw Certificate

1. How long have you been doing CrossFit and what made you start? I started CrossFit April of 2019 and never looked back. My wife and I had just moved to Texas and it seemed like a perfect time to change up my fitness routine. I was drawn to CrossFit because of the variation in movements from Olympic lifts, to high skill gymnastics, all with some cardio mixed in.

2. What is your favorite thing about CrossFit? The community and the methodology. There is something incredible about pushing yourself beyond what you thought you were capable of surrounded by great people doing the same. I think when people do difficult things together, strong friendships are forged. The constant variation keeps me coming back. Everyday is different and I never have to worry about being bored.

3. What is your favorite movement? It’s hard to pick just one but probably squat cleans.  It’s one of those movements which requires sound technique and strength. It’s fun to have the confidence to throw your body under a really heavy barbell and trust your form is good enough to catch it and stand back up. As with all of the complex Olympic lifts, they can be broken down into smaller components, each can continuously be improved, and then you can come back and put all the hard work together again.

4. What is your favorite CrossFit movement to coach Muscle-ups! Muscle-ups look cool and when new athletes see them, they generally want to jump in and learn them right away. The problem is, they are difficult movements that can take a long time to learn. A lot of athletes struggle with pull-ups initially, helping develop the strength and technique to move through the progression is rewarding for both the athlete and coach. Plus, some of the biggest smiles I’ve seen at the gym come right after the first successful muscle-up.

5. Why did you become a Trainer? Fitness in general has been a big part of my life for the last decade and has changed my life in many ways. It’s very rewarding to me if I can help someone get started or make progress in their individual fitness journey.

6. Why do you own and operate a box? CrossFit has made a profound impact on my family in a short period of time. I’ve made some incredible friends and I’m healthier than I’ve ever been. If I can help provide a place where anyone else can experience some of the same, it makes all the hard work worth it.

MATT LODIN:
COACH

CrossFit Level 4 Coach (CF-L4)
CrossFit Seminar Staff Course Supervisor (Flowmaster)
Kids Trainer
Judges Course 2013 Certificate
Judges Course 2016 Certificate
Judges Course 2017 Certificate
Judges Course 2018 Certificate
Judges Course 2019 Certificate
Judges Course 2021 Certificate
Judges Course 2022 Certificate
Judges Course 2023 Certificate
Lesson Planning Certificate
Nutrition I Certificate
Scaling Certificate
The Professional Coach: Do it Right. Do it Well. Certificate
Training Pregnant and Postpartum Athletes Certificate

1. How long have you been doing CrossFit? I started CrossFit in 2009. I was looking for a competitive outlet coming out of collegiate athletics. In my first workout I got lapped by someone twice my age, and I was hooked!

2. What is your favorite thing about CrossFit. The journey it sets us on to the distant horizon of fitness. And of course the awesome people who are on that journey with me.

3. What is your favorite CrossFit movement? My favorite movements are deadlifts and handstand push ups. So “Diane” is an all time favorite workout.

4. What is your favorite CrossFit movement to coach? My favorite movement to coach is whichever is giving an athlete the most struggle. Not much is better than helping someone overcome a challenge.

5. Why did you become a Trainer? For the simple joy of serving others.

LOGEN KERSHAW:
COACH

CrossFit Level 1 Trainer (CF-L1)
Judges Course 2021 Certificate
Judges Course 2023 Certificate

1. How long have you been doing CrossFit and what made you want to start?  I started CrossFit in 2018.

2. What is your favorite thing about CrossFit. One of my favorite things about CrossFit is the community. On the days I don’t feel like working out, I know there are people waiting for me at the gym, ready to support and motivate me.

3. What is your favorite CrossFit movement? My favorite CrossFit movement is definitely the Snatch. Although it’s the hardest and most technical to master, there’s no better feeling that successful hitting a heavy snatch!

4. What is your favorite CrossFit movement to coach? My favorite movement to coach would have to be any of the Olympic lifts. It’s so fun seeing the athletes progress in such technical movements. Days where we max out those lifts are the most fun because I get to see the work that’s been put into making those lifts look and feel better for the athletes.

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I was born in raised in Plano, Texas. I’m the third child out of 4. I have an older brother named Landen, an older sister named Lauren, and a younger brother named Landry. Yes, our names all start with an “L” so I was called the wrong name all the time growing up. I currently live on my own with my sweet Siberian husky Katara. When I’m not at the gym, I’m working as an freelance editor and videographer. I love that I get to make money doing what I love. I stay fit because I know what it feels like to lose your breath after tying your shoes and so I never want to get to that point again. Plus it’s super fun to say I can lift over 300lbs above my head.

MARSHA MCFALL:
COACH

CrossFit Level 1 Trainer (CF-L1)
Judges Course 2017 Certificate
Judges Course 2023 Certificate

1. How long have you been doing CrossFit and what made you want to start? I originally started CrossFit because a close friend talked me into joining her for a class and I was instantly HOOKED.

2. What is your favorite thing about CrossFit? It’s hard to pick my favorite thing about CrossFit, because I love everything about it. But if I have to choose one thing it would be the community is one of the greatest things about CrossFit!

3. What is your favorite CrossFit movement?  Hands down I would say wall balls and box jumps! Sorry, I had to pick two.

4. What is your favorite CrossFit movement to coach? I really enjoy coaching the fundamentals of CrossFit. I love taking it back to the basics, but I’m also pumped to show you how to be more efficient with your wall balls and box jumps as well!

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I grew up in southern Oregon and moved to beautiful Texas in June 2020 with my husband, step-daughter, my husband’s cousin and her two beautiful little girls. I love spending time with my family, friends, and my 7 dogs! Ya ya, I know who would need 7 dogs!!? I am the middle daughter of 3 girls, yes the middle child syndrome is true!! LOL! I’ve had a wide range of business ventures over the years but most recently, I launched a CBD line for humans and pets. I enjoy all life has to offer and will always be up for a challenge!!

DUSTIN SAMPLE:
COACH

CrossFit Level 1 Trainer (CF-L1)
Judges Course 2022 Certificate

1. How long have you been doing CrossFit and what made you want to start? I have been doing CrossFit for 4 years. I started CrossFit because I wanted something that produced real results. I have always worked out but I knew something was missing, I would get results but not the results I was looking for. I was a national champion powerlifter in my youth, competed in triathlons and even bobybuilded for a short time but was never really satisfied with my programming. Exercise was not fun anymore and I was burned out with the normal fitness programs that I tried. I heard a quote, “If you can’t get the results you want on your own, you need outside help.” That day I decided to invest in some real coaching and join a CrossFit box. I was hooked from day one.

2. What is your favorite thing about CrossFit? My favorite thing about CrossFit is the authenticity and “realness” of the coaching and community. CrossFit produces results, no gimmicks and no false promises. Commit, put in the work and the results follow… for any and everyone.

3. What is your favorite CrossFit movement?  My favorite movement has to be the squat. Basic and to the point. In my opinion it is one of the foundational movements that everything else is built upon.

4. What is your favorite CrossFit movement to coach? Again the Squat. I believe that if an athlete has a strong foundation of a good squat it will benefit them in all other areas.

5. Why did you become a trainer? If
something truly works to improve lives, why not tell the world about it? I became a CFL1 coach because I wanted to help people on their journey to become the best version of themselves. CrossFit does so much more than get our physical bodies in shape, it improves every area of our lives. I wanted to bottle it up and give it away. I have so many friends and family struggling in the area of health and wellness. This was my way of doing something about that.

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I have been happily married to my wife Monica for 22 years. Our children Noah and Addison are at Texas A&M in College Station. When I am not at the gym I am probably selling pottery or helping out at my church. We just moved to Spicewood, TX last year and are looking forward to getting settled in, getting involved in the community and spending a lot of time on the lake.

ZACH HOLMES:
COACH

CrossFit Level 1 Trainer (CF-L1)
Judges Course 2023 Certificate

1. How long have you been doing CrossFit and what made you start? I started doing CrossFit in December of 2020 but was more of a part-timer.  I REALLY started doing CrossFit, showing up consistently, working on my mechanics, and pushing myself in June of 2022.

2. What is your favorite thing about CrossFit? Shared suffering is the only way I can work out now.  To struggle through something as a team and accomplish a workout together gives me a phenomenal feeling of community.

3. What is your favorite movement? Jumping lunges and Overhead Squats.

4. What is your favorite CrossFit movement to coach? The front squat.  It’s so essential to almost every other movement in CrossFit.

5. Why did you become a Trainer? In 2022 I was sitting on the couch watching tv and my apple watch went off.  It asked me if I was working out.  I had a resting heart rate of 115 and a 9 month old baby.  I knew I had to change my lifestyle.  I went to CrossFit consistently, started paying attention to my nutrition, and lost 50 pounds in 2 months.  I had people ask me what I did, how I did it, what I ate, and I realized I loved helping people who were stuck.  People who felt like, “what’s the point?”  I loved telling people that it’s just that simple.  I just decided one day that today was a great day to start.  I feel like being a trainer introduces me to more people who need that push, who need to be reminded that today is a great day to start, and I can share my experience to be that reminder.

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Born in Massachusetts, grew up in Maine. The ultimate New Englander. But don’t let that fool you, I’ve had enough snow to last a lifetime and now want all the heat I can get. My wife and I moved down to Texas in 2018 and started planting roots. 2 dogs, 2 kids, and a partridge in a pear tree. We’ll be looking to bump those kid numbers up soon. I work in tech, mostly startups, but any time I can get away is spent with my kickass wife and doing what I can to tire out the kids.

CHRIS GAVIN:
COACH

CrossFit Level 1 Trainer (CF-L1)

Completed with Yoga Alliance:

500 Hour Registered Yoga Training in:
Vinyasa, Hatha, Iyengar, and Kundalini
– Nepal Yoga Home (Kathmandu, Nepal)

300 Hour Registered Yoga Training in:
Vinyasa, Hatha, Iyengar, and Kundalini
– Sarvaguna Yoga (McLeod Ganj, India)

Dynamic Meditation Training
– Osho Tapoban (Kathmandu, Nepal)

1. How long have you been doing CrossFit and what made you want to start? I started CrossFit in March of 2023 and fully bought into the community!

Having a background in yoga, meditation, climbing, trail running, open water swimming, and cycling, I consistently cross trained metabolic conditioning & plyometrics. When cross training in the gym, I always wanted to join the guys doing the Olympic lifts. I even hired trainers at top gyms with the intention of learning to lift properly but the training never progressed to complexes I was interested in doing. During the pandemic I took a step closer to the barbell and trained Bill Esch’s (5x US Record Holder) kettlebell programming, finding a way to train lift complexes on my own with more approachable equipment. While kettlebell sport gave me an education in lifts, I just wasn’t getting the community aspect I was looking for. Over the course of this past year, I dropped into a few boxes and got familiar with WODs where I decided high intensity, fully functional workouts are for me!

2. What is your favorite thing about CrossFit? My favorite thing about CrossFit is the intensity. It’s a Tuesday at 5:15am and everyone in the box is finding a max Squat Snatch, everyone shows up ready to work, and the energy is powerful!

3. What is your favorite CrossFit movement? My favorite movement is The Snatch. I like to do the hard thing first and being relatively new to CrossFit, the Snatch Complex is where I direct a lot of my focus.

4. Why did you become a trainer? I previously worked at a hedge fund in NYC building investment teams. I left last year and am on a different path building a life and business around fitness & wellbeing. I’m in the beginning stages and am giving myself an education in the things that have added value and meaning to my life, CrossFit being a central piece I decided to get my Level 1 in May 2023.

5. How long have you been doing mobility/yoga and what made you want to coach it? Yoga & Meditation have been a part of my life for the past 15 years primarily focused on Power Vinyasa and Bikram Yoga. I’ve studied and trained at ashrams and received my 500 RYT in Nepal and my 300 RYT in India, both training programs were focused on Vinyasa, Iyengar and Yin Yoga. I’ve also spent time at Osho Tapoban in Nepal, a meditation commune where I learned dynamic meditation techniques and breathwork that have had a positive impact on mental and physical capacity to do more and work under stress.

Movement & mobility fit in well to a yogic background and are more playful ways to have functional balance and hold less tension in the body. I’ve been following Ido Portal, a renowned movement practitioner since 2015 and have found relief in grounding movements and static stretches that fit well in a pre/post CrossFit workout programs.

6. What is your favorite stretch and why? It’s hard to pick just one! As stretching relates to CrossFit, the focus needs to be on range of motion in the hips and shoulders – we achieve that by systematically addressing the body, stretching deep muscle and fascia tissue – come to mobility class and learn more!

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Mobility is one of CrossFit’s often overlooked principles, I’m here to help athletes build awareness in their body, avoid injury, and maintain health.

COME CHECK OUT OUR BOX

5324 Reimers-Peacock Rd. Spicewood, TX 78669

Ready to Get Started? Give us a call (512) 380-1791