Hear from our members about CFMTL!


We are unique in that we have 4 full-time coaches.  This is what we do.  Every week we meet to work on coaching development through required readings, tests, and sharing new and better ways to teach movement.  The goal is to always have you leave the gym feeling physically and mentally better than when you walked in.

Tommy Alfinito


The first person I ever trained had a bad back (herniated disks from a car accident), diagnosed short hamstrings (thanks doc), weak painful wrists, and a sad level of strength. In fact, I was happy just to complete a workout using the girl weights. Yes, my first “client” was myself, and I learned so much just trying to fix my own issues. I spent hours pouring over information on mobility, flexibility, proper form, and rehab principles because I wanted to become more athletic and move better in everyday life.

My eye was always on the future. If I have a bad back now, what will it be like when I am 40? I saw strength and conditioning as a gateway to do the things you enjoy. Things like picking up your kids, hiking through the woods, or scoring the game winning goal. I dreamed up Crossfit Mount Laurel as a collection of people who felt the same way and I have been lucky enough to turn my dream into a reality. Along the way, Crossfit has done more than just fix my bad back. It has made me more productive in everyday life, allowed me to surround myself with great people, and even given me a six pack. It is amazing how your outlook on everything can change from just 5 hours a week working out.

I have accumulated thousands of hours teaching people the mechanics and positions to proper lifting. The idea that lifting form and technique should be practiced and perfected before intensity and weight are added is one that Crossfit was built on. You will still see that idea in effect at Crossfit Mount Laurel today. I truly love helping everyone achieve things they never dreamed possible. Watching someone conquer the 20 inch box or kick into a handstand for the first time is what I look forward to everyday.

Dana Pancoast

Before starting Crossfit I have never lifted a weight in my life. I was a dancer, cheerleader and have a little bit of a gymnastics background. I started Crossfit as training for a Tough Mudder race. I thought I was only going to do it for the three months leading up to the race but here I am today and I really can’t imagine doing anything else.


Since joining Crossfit Mount Laurel in January 2011, I have become a certified Crossfit level 1 trainer and competed at the 2012 Crossfit Games Northeast Regionals. With this type of training combined with proper nutrition, I quickly noticed improvements in my energy level, strength, speed, endurance, and body composition. When I first started I couldn’t even do a pullup. I had to use the huge green band to help me get my chin over the bar. Now I can do 30 pullups without coming off the bar.

Everyone here at Crossfit MTL is so inspiring and pushes me to be the best trainer and athlete I can be. I love seeing some one get their first pull-up or back squat some weight they never thought would be possible. It’s awesome to watch you all achieve so much right before my eyes. I find myself looking forward to getting in the gym everyday. It doesn’t matter if I am coming in to workout or to help coach and push everyone else to perform to the best of their abilities.

James Boguski


I spent two years on the couch before finding Crossfit here in Mount Laurel. After I finished swimming my senior year of college, I promptly retired from all physical activity. My workouts consisted of as many reps as possible of Mac’ and Cheese and 21-15-9 Netflix marathons. Eventually I snapped out of this atrophic stupor and began searching for a new way to get back into shape.

My old roommate had been doing Crossfit for a number of years to prepare for the Virginia state police academy, and had raved about his success so I began doing some research. I came to Crossfit Mount Laurel on a Friday in February, 2012 and became a member that following Monday. The variable programming and scarce repetition presented a unique challenge that I found engaging. Looking around at the other members, each an athlete in their own right, I quickly realized that this was a place of methodical hard work.

Every day at CFMTL I see people pushing themselves farther than they did yesterday, whether it’s those two extra burpees on their last round or tacking that extra five pounds onto their hang cleans. Furthermore, I see real fitness that translates into other areas of life. It’s nice to look good in a bathing suit, but it’s even better to perform other activities outside the gym effortlessly. People are asking themselves “What am I going to do with all this fitness?” and the answers are astounding. We have mountain climbers, marathoners, miracle moms and Games contenders who are shattering the boundaries of what they thought possible. These people make me proud to belong to such an energizing organization and I look forward to being there every day.

Lauren Fiske

I have loved sports and being active my entire life. I was never the most talented athlete, but I love to work hard and train hard, putting the time in necessary to improve. I thought I would end up becoming a teacher or a lawyer in college, but at that time my father's health was deteriorating. He had congestive heart failure and had a transplant Sept 11, 2001. I decided instead that I would follow my heart and do something in the field of Exercise Science. In graduate school I discovered Strength and Conditioning, and I have never looked back.


I have been in strength and conditioning for eight years, and I love working with athletes of all ages and ability levels. I found CrossFit through Olympic style Weightlifting...somewhat backwards from most people.  CrossFit is the best of strength and conditioning all in one place. I love the weightlifting elements of CrossFit, but I also love how all of the elements relate to one another. I love to find a skill and develop it, which is why CrossFit is so appealing to me and it leaves me constantly trying to improve as an athlete and a coach. My favorite part of coaching is seeing people conquer things they never thought possible. Anyone can CrossFit, no matter what their background or ability level. The CrossFit community is something that cannot be explained until you experience it. I encourage everyone to try it, no matter the age or ability level.

You will challenge yourself and discover strength that you did not know existed. And there will be others cheering you on every step of the way, experiencing the highs and lows by your side.

Abby Graham

Growing up, you would find me with cleats laced up, on a soccer field. I started playing soccer competitively at a young age. My love of the sport brought me to Central Connecticut State University, where I played all 4 years. I loved being part of a team, a solid community. After I graduated in Exercise Science, I migrated back down to New Jersey and was on the hunt to find a new athletic adventure. I stumbled upon CrossFit, and never looked back.

When I first started, I quickly gravitated toward the barbell movements and found a passion for them. I struggled greatly with the gymnastics movements, especially the pull-ups. As a soccer player, I never used my arms for anything so they were very weak! It took a whole lot of coaching, patience (not my strong suit), and practice to be able to do them without a band. After I was more versed in CrossFit I went to get my level one to start to coach.

I have to say that some of the best experiences I have had while coaching CrossFit is seeing all the hard work pay off. Whether a it’s watching someone get their first pull-up or watch a snatch finally “click”, these victories are always so amazing to witness. Everyday I have the opportunity to make a difference and that is something that keeps me coming to work every day with a smile.


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"I can't do that." - "Crossfit is for people already in shape." - "I have to get in shape before I start Crossfit." Crossfit can look extremely intimidating from the outside. We generally fear what we don't know or understand, but here we foster an extremely open and welcoming community. Taking you out of your comfort zone will be a part of the equation, as anything worth doing requires commitment and effort, but the physical and mental results can be amazing. Each day you come in, you will find a workout or task that is challenging for your current level. The beauty of Crossfit is in its scalability, so the load and intensity of each workout will be set to your current athletic level (no matter how in or out of shape you are).


Everyone at Crossfit Mount Laurel starts with a free one on one session. The session will take about 45 minutes and will allow you to check out the facility and see what it is like to be coached through a workout. You will start by talking with the coach so we can learn more about your goals, current state, and what you need to succeed going forward. You will also complete a short workout that is scaled completely to your abilities. At the end of class you will be given all of the information you need to get started, and sent on your way. No sales pitch or high pressure situations.

If you are ready to get started, you can just click here, select free intro, and schedule a time.

If you have any questions, would like to talk to a coach, or need a time slot that isn't currently on the schedule, fill out the form below and we will be in touch shortly!