about us
About 4RCF
our Mission.
At the heart of our healthy.happy.humble.philosophy is a belief that true wellness is built from the inside out—through consistent daily action across 5 key factors of health:
exercise, nutrition, sleep, mindset, connection
We chase longevity, wellness, and vitality by moving with purpose and training with intention. We believe little habits, tiny wins, and steady effort make the biggest impact.
Health isn’t built in a day—it’s built in the daily.
Exercise isn’t just a checkbox on a to-do list, it’s the single most powerful tool we have to extend both the quality and quantity of life.
Once seen as secondary to nutrition, exercise has clearly emerged as the most potent longevity “drug” available, with the ability to delay death, protect against cognitive and physical decline, and positively impact nearly every system in the body.
Our mission is simple: to encourage our people to take small, intentional actions every day that help them live longer, healthier, and happier lives.
Coaches
Lisa Robertson
OWNER
Lisa grew up in Ontario Oregon and sports and exercises have been a part of her life since she was a child. ‘My parents’ instilled in my siblings a ‘love of sport, and I am so happy that I was able to pass that love on to my 4 kids.” Attended Gonzaga University on a volleyball scholarship and have been coaching throughout my adult life. Was introduced to Crossfit in 2013, just after having back surgery. I was convinced that I wasn’t going to be able to find my way back into a health body and mindset. My first WOD, 50 jumping pull-ups and I survived. Everyone survives, that’s what our 4RCF community is about- walking thru the door, embracing change all while being around rockstar people. CrossFit has impacted my life in so many ways, it is my therapy, my ‘tribe’ and I have been blessed and extremely humbled witnessing the changes it makes in not only our athletes, but also in our coaches. Never in a million years did I think this is what I would be doing in adulthood- I truly wake up every day thinking ‘BEST JOB EVER.’ Getting to work out with my 76-year-old mom, sister, niece and nephew and all 4 of my children is just icing on the cake. Being MINDFUL of my health and wellness is paramount for me at this state of my life.
Favorite thing about CF? Hands down- watching the transformation our community has on peoples life
Favorite WOD? MURPH
Favorite WOD? Oh BOY! A finished WOD is my favorite
Favorite Comfort Food? 6 oz blueberries 8 oz yogurt 1 oz oatmeal- delicious
SuperPower- mind reading or urinal cleaning
Tony Howard
General Manager
Head Coach
I’ve been a member at 4RCF for over 10 years and coaching for the past 8. My favorite workouts combine a heavy barbell with gymnastics movements, and I love helping athletes build both strength and confidence.
The most rewarding part of coaching is watching people accomplish things they never thought they were capable of. Whether it’s getting their first pull-up, hitting a new PR, or simply gaining confidence in the gym, being part of that journey is what makes coaching so fulfilling.
When I’m not at the gym, you’ll usually find me spending time with my kids, hanging out with friends, and enjoying life outside of fitness.
Nick Varriale
COACH
I’ve been a 4RCF member for 8 years and a coach for 5. CrossFit quickly became a passion, especially Olympic weightlifting. I hold CrossFit Level 2 and USA Weightlifting certifications and enjoy bringing out athletes’ competitive side—pushing them to work harder, move better, and exceed their expectations.
Outside the gym, I work full-time as a financial advisor. In my free time, I enjoy skiing, golfing, playing Xbox, and turning almost anything into a competition.
Shelby Marie Hemenway
CF-L1
List all relevant certifications you currently hold: CrossFit Level 1, will soon be certified with Precision Nutrition in Level 1 Nutrition Coaching and Level 1 Sleep, Stress & Recovery coaching.
Your Journey: Health, Exercise, and Long-Term Wellness
What drew you to 4RCF, and how has fitness impacted your life beyond just performance? My mom had been doing CrossFit for 2 years and I was struggling with mental health quite a bit. She sat me down and said you’re coming to CF, no questions. I’ve been hooked ever since and can honestly say CF has changed my life in so many ways and I don’t know who or where I would be without it.
How do you define “long-term health” in the context of our gym? What is your philosophy on building sustainable fitness habits that last a lifetime? My long term health goals are to be the 80 year old woman skiing, mountain biking and passing you on the hiking trails. For women, building muscle is essential but even more so to maintain this lifestyle. Being able to do that with friends and in a positive atmosphere at 4RCF is just icing on the cake.
What aspect of coaching are you most passionate about, specifically regarding helping members achieve holistic wellness? I love to help members learn new skills and recognize they are capable of more than they realize. Even simple skills can be really intimidating and when they see they are strong enough, their potential is endless.
A Little Bit About You
When you aren’t at the gym, what’s a favorite hobby or interest of yours? hiking, skiing, mountain biking, fishing, horseback riding – really anything that gets me to the mountains.
What is you
Robby Withers
COACH
I currently have my CF L1,L2, CF Weightlifting certifications
I have been doing CF for a little over 14 years. My wife invited me to go do some WOD in some guys’ shop not knowing that it was going to change my life. I am stronger, healthier, and have gained so many friendships through my CF journey. I have never regretted accepting that invitation.
Through the years of CF and as I continue to get older, working out has become one of the cornerstones of my life. At 44 yr old I am reminded every day that I need to take care of the body I have because it is the only one that I’m going to get.
Through continued weight training, nutrition and on occasion cardio (which I don’t like), I know that I am giving my future self the best chance at being able to continue to do whatever I want.
As a coach I find it deeply fulfilling to see my CF peeps achieve their goals in the fitness arena. It is so fun to watch people’s faces light up with huge smiles in the many firsts that they have in lifting, gymnastics, and other fitness areas. It makes me feel good knowing that I along with our other coaches had a small hand in those successes.
When I am not in the gym doing CF I enjoy lifting at home with my wife, skiing, mtn biking and eating. All the things that I enjoy all have to do with my health and wellness and exercise makes that possible.
IF IT DOESN’T CHALLENGE YOU, IT DOESN’T CHANGE YOU
Angie Soulen
CF-L2
My health/wellness journey:
I grew up playing tennis, skiing, riding horses and competing in multiple sports through high school and junior college. As a 54-year-old with experience coaching volleyball, track and tennis and over a decade of CrossFit, movement has remained a constant in my life. Exercise is my therapy, it helps me sleep better, eat with awareness, think more clearly and connect more deeply with the people and the world around me.
Long-term health and my philosophy on building sustainable fitness habits for a lifetime:
Kicking ass into my 90’s is my idea of long-term health. Enjoying nature, traveling, and being a joy not a burden to my family. If I want that, then I must continue to train for it. My gym community makes that fun, like recess when I was little. I spend 5-6 days a week for 1 hour at the gym so I can get up off the floor, the toilet, walk up & down stairs, open jars, take out garbage, lift my suitcase into the overhead bin, ride bikes with my kids……1 hour a day in exchange for all that is a No-Brainer! It’s like compounding interest, I’m banking strength, cardio, and balance for my last decade. My philosophy is “Every Day Counts” I train smart, listen to my coach so I don’t get hurt and just really enjoy the shit out of it every time I’m there!
What it means to be a Coach:
Being a coach is a privilege. People are asking me to help them. It’s scary sometimes because I know how much it matters and I take it seriously. I want to be part of the solution that makes their life better. I’m confident in my ability to coach the workouts we do, and know just enough about the other stuff (sleep, nutrition, mindset) to know I don’t know enough! The best part about coaching here is the diversity of people that I get the chance to give 1 hour of time to focus on them. What I love is this; telling a mom it’s ok to take an 1 hour a few times a week to work on herself, working with an older farmer to be able bend better so he can put his own boots on, give someone who’s lonely a place to come and I know their name and am excited to see them when they come through the door, push a young girl to be confident in her strong arms and legs instead of being worried about a number on a scale. How lucky am I!
When I’m not at the gym:
I’m just like a lot of ladies, trying to be a good mom, wife, daughter, friend. Trying to avoid the Ice-cream, cookies, chips and not watch too much Netflix! I’m lucky I’ve always had my big sister and brother to follow, they did sports, I did sports. As an adult I use working out as a type of mental therapy as much as for the physical benefits. I’ve dealt with low moods, especially in the winter, when I exercise, I feel better, when I don’t my life suffers. It’s also helped me be a good example to my kids, prioritizing exercise, sleep, nutrition, mindset and most importantly connecting with others are what makes life worth living. So, a big thanks to my sister for running an amazing gym. How lucky am I!
Quote: “It is choice, not chance, that determines your destiny”
Krystal Withers
CrossFit level 1 & 2 and CrossFit weightlifting L1
Your Journey: Health, Exercise, and Long-Term Wellness
Tell us briefly about your own personal health journey. What drew you to exercise/CrossFit, and how has fitness impacted your life beyond just performance.
I started CrossFit after the birth of my 3rd baby and I just needed something besides just running. My friend introduced me to CrossFit and I tried it and never looked back. It is one of the best things I ever stuck to.
How do you define “long-term health” in the context of our gym? What is your philosophy on building sustainable fitness habits that last a lifetime?
I think about exercise and movement like I think about brushing my teeth- it is a nonnegotiable-you just do it.
What aspect of coaching are you most passionate about, specifically regarding helping members achieve holistic wellness? I love that they realize how important it is to prioritize their health and longevity. And every time they show up they are keeping a commitment they made to themselves.
A Little Bit About You
When you aren’t at the gym, what’s a favorite hobby or interest of yours? I love going to volleyball or basketball games for my kids and nieces, skiing or hiking with my family and friends, taking walks with my husband, and staying home watching tv with my family.
What is your favorite motivational quote or mantra?
Be the change you wish to see in the world -no idea who said this
Charlie Odom
CF-L2
Your Journey: Health, Exercise, and Long-Term Wellness
Tell us briefly about your own personal health journey:
What originally drew me to CrossFit was the child care during the morning classes. What kept me here was the ability to consistently improve by scaling the workouts to meet my physical demands and abilities. What allowed me to enjoy it was the people and staff.
How do you define “long-term health” in the context of our gym? What is your philosophy on building sustainable fitness habits that last a lifetime?
For me, sustainable health is a combination of physical activity outside the gym combined with an overall healthy diet and lifestyle. Choosing a manageable balance of these where I don’t have to sacrifice the things I enjoy to keep that level of health.
A Little Bit About You
When you aren’t at the gym, what’s a favorite hobby or interest of yours?
I enjoy playing online video games and watching movies
9 What is your favorite motivational quote or mantra?
“Do you know why the Indian rain dances always worked? Because the Indians would keep dancing until it rained.” – Sherman Alexie
Katrina Stice
CF-L2 Trainer
Tell us briefly about your own personal health journey. What drew you to exercise/CrossFit, and how has fitness impacted your life beyond just performance?
I started CrossFit Summer of 2011 right after having my 2nd child. CrossFit gave me a sense of community I needed. Being an athlete my whole life this filled my competitive bucket and allowed me to feel like an athlete again.
How do you define “long-term health” in the context of our gym?
Long term health to me means being capable of movement. Each day may not look the same but movement is key. Show up, get moving, and oftentimes we achieve more than we planned.
What aspect of coaching are you most passionate about, specifically regarding helping members achieve holistic wellness?
My passion within coaching is giving athletes a sense of confidence. CrossFit is not easy but we show up, complete the WOD, often surprise ourselves with PRs or capturing the stimulus, and then we repeat. This builds confidence that we can do hard things even if they seem impossible.
A Little Bit About You
When you aren’t at the gym, what’s a favorite hobby or interest of yours?
Playing volleyball, boating, skiing, being outdoors with my family.
What is your favorite motivational quote or mantra?
“No one can make you feel inferior without your consent.” ~ Eleanor Roosevelt
Katie Landis
CF-L1
AED Certified
First Aid/CPR Certified
I was raised in Vale, Oregon. I attended college at Eastern Oregon University and played
volleyball. After graduating with my degree in education, I returned to the Treasure Valley and
began my teaching career. I was able to pursue my love of athletics by coaching high school
volleyball and track. I truly enjoyed helping students reach their full potential both in and out of
the classroom.
I started Crossfit in 2014 to help lose the baby weight. I immediately fell in love with the
community vibe and also the competitive atmosphere that Crossfit fosters. When I began
coaching in 2023, I fell in love with Crossfit all over again. It is so rewarding helping people
work toward their fitness goals and seeing their progress and successes.
4RCF has helped me evolve my long term health goals in so many ways. I have learned the importance of dynamic workouts, strength training, proper nutrition and sleep to help me improve my overall well being. Longevity is so important and I know I am the healthiest
version of myself which gives me peace of mind. I am building a solid foundation for the years
and decades to come. I love being able to keep up with my children and be a good role model
for a healthy lifestyle.
Our bodies are made for movement and 4RCF helps me keep moving. Outside the gym, I love spending time with my husband and three children. We stay very busy shuffling them to practices, games and various community events. We also love the great outdoors and finding new campgrounds to park our trailer.
Sally Frye
After having my first baby, I made a decision to take control of my health- not just for myself but for my family. What started as a goal to feel better quickly turned into something more as I fell in love with the process and the strength I was building. Now I show up for me, and it’s one of the best feelings there is.
For me, long-term health is about building a strong, capable body that holds up as I age and lets me show up fully for my life and family. I believe in keeping things simple and consistent- training in a way that is sustainable, not extreme, so it becomes part of your lifestyle instead of something you’re always starting over. It’s about feeling good year-round, not having to gear up for events or vacations because you are already living it!
My very favorite part of coaching is showing up for our members, checking in with them at every class and making sure they are living their very best life! I am passionate about positive thoughts, and moving well with a full range of motion!
I love being outdoors! Taking care of my funny farm and cooking!
“The life I live starts with the thoughts I keep.”
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