CrossFit Prior Lake is the lone affiliate in Prior Lake, MN, as well as the "sister" affiliate to CrossFit Eden Prairie. While we are a few miles south of CFEP, we are excited to offer the same standards and quality CrossFit product. All members of CFPL are able to attend classes in CFEP, and vice versa. Our gyms are founded on two equally important principles:
1. Foster a community that enhances each members' workout experience.
2. Offer coaching with high-level standards that yield great results for all levels of skill and ability.
Emphasis on these two values has helped create the inviting and effective atmosphere that exists at CFPL & CFEP!
Meet The Owners
Curt, Anna, their daughter Hadley, and dog Luey love their CrossFit Eden Prairie & Prior Lake family. It has been amazing to see the support that this community has given them, both professionally and personally. As cliche as it may seem, their love of CrossFit has cemented Curt and Anna's relationship even further, but is also going to foster an amazing environment of support, fun, and happiness for their daughter to grow up in. This is a family that has a love for health and fitness, a desire to grow something special, and a goal of surrounding themselves with great people. CFEP/CFPL is where all of those things come together!
Meet The Coaches
Curt Follman, Owner and Coach
The health and wellness industry is where I have spent my entire career. This has taken me to personal training, fitness management, group exercise instruction, health and wellness coaching, and wellness service sales. When I first started CrossFit, I immediately knew that I was hooked for life. To be honest, it frustrated me knowing how I had trained clients (and myself) for all of these years. It's a great feeling when you are actually excited to go workout, even when you know it's going to be very hard. That's directly related to the addictive nature of CrossFit and the personal relationships you have with your coaches and fellow members.
As a coach, my objective is to get the best out of each and every member. Each person who steps through our door is going to be at a different fitness level, strength level, flexibility level, confidence level, etc. This excites me as a coach because it allows me to constantly need to adapt. My years of coaching and training have instilled the understanding that no two people are alike, and it truly is a skill to be able to peel back the layers to get an individual ready and motivated to make changes. Those changes do not happen over night either, so having a relationship deeper than just a casual "Hi" and "Bye" is important to navigate each members' path to better fitness.
A high standard of coaching is very important in CrossFit. Due to the complex and intense nature of our workouts, it's key to have the proper technique and form to decrease the likelihood of injury. Our motto says it all, "Higher Standards, Greater Results." I will not allow you to put your safety or health at risk, because after all, what's more important than our health?! I know I don't want to take any time off from my workouts, so I know my members don't either!
Certifications: CrossFit L1 Certified Trainer; CrossFit L2 Certified Trainer; B.S. in Exercise Physiology; CPR & AED Certified.
Anna Follman, Owner and Coach
I grew up participating in both individual and team sports but my true passion was in gymnastics and track and field. I went on to compete for the Blugolds as a gymnast and sprinter/jumper at the University of Wisconsin-Eau Claire. After retiring from collegiate athletics and receiving my degree in Kinesiology, my professional experience has ranged from personal training, coaching gymnastics, sports performance training, and corporate wellness. Although I believe my calling is in the health and fitness industry, I continued my search for something that truly brought me more excitement in my day-to-day life.
In January of 2011 I started CrossFit and I have been addicted ever since! Members of CrossFit appreciate it for different reasons; my most important reasons are the strong sense of community, technical-based coaching, constant exercise variety, and of course it's effectiveness in my overall strength, endurance, and physical appearance. I can honestly say that I have never left a CrossFit workout feeling like I didn't get the most out of the class.
Given how much I have fallen in love with CrossFit, it is extremely fulfilling for me to get to share this experience with every member of CrossFit Eden Prairie/CrossFit Prior Lake! As an owner and coach it is my priority to make sure each individual feels supported wherever they are at in their CrossFit journey. Having an extensive background in coaching all ages and skill abilities it allows me to be very effective at personalizing workouts, even within the group class setting.
Certifications: CrossFit L1 Certified Trainer; CrossFit L2 Certified Trainer; B.S. in Kinesiology - Human Performance, Sport Performance; CPR & AED Certified.
Annie Shand, Coach & CrossFit Prior Lake Manager
My sport background is pretty diverse. I was in diving, gymnastics, pole vault, co-ed cheerleading and rugby. All throughout high school and college I loved the weight room. I took every athletics class that I could in high school to get into that room throughout the day. Also, having almost all of my classes in the same building as the weight room in college I was able to sneak in between classes as well. If I had only known of CrossFit back then.
In 2009 I was really in a fitness rut. I was still hitting the weight room but not as frequently and it just wasn’t as fun anymore. The only competitive thing I had was bar league volleyball. Which is serious fun but overall not the challenge I was looking for. A girl I played rugby with had recently started CrossFit and I kept seeing pictures posted of her doing the WODs. I looked for a box that was by my house, did my first WOD and I was instantly hooked.
CrossFit combines so many things that I love into one sport. The fact that one of the most important principles of it is that it is constantly varied means that it never gets old. How someone was able to create a sport where you can hit they gym, get your butt kicked and people actually describe it as fun when they are done is beyond me but that is what keeps me coming back each day.
Showing people that they truly can do whatever they set their minds to is what motivates me as a coach. My goal is to teach proper form and technique so that members will be able to find their true potential. There is nothing quite like the way a members face lights up that first time when they get a new skill. That moment right there is why I coach.
Certifications: B.S. in Sports Management, Masters of Business Administration, CrossFit L1 Trainer, USA Weightlifting L1 Sport Performance Coach, CPR, AED & First Aid Certified.
Amy Ebel, Coach and CrossFit Youth Manager
I have always been an active person and valued wellness. After having two amazing children and caring for a dying parent, I became more aware of my wellness journey and how easy it had become to veer off that path. Starting CrossFit in 2011, I became a workout enthusiast and craved challenges to push my body and mind to their limits. I had no idea what CrossFit was when I started. I was resistant to start, but had a very persistent husband who was alreadyhooked. I finally gave it a shot and realized I had discovered a true passion. He inspired me. CrossFit inspired me. I dove in head first and surprised myself with the things I was doing in both CrossFit and weightlifting competitions. It was a whole new level of working out, challenging the mind and body to break through barriers. I can honestly say that I haven’t been the same since I started. My athleticism, diet, body, and overall fitness level have completely changed. I love that it has become a family affair. I can now do things that once seemed “impossible.” I want to help others achieve their “impossible.” I want to help promote and prolong a person’s health in any way I can. CrossFit has become my lifestyle and community. Community is such an important piece of CrossFit. The people you meet inspire you and change your life.
Along with my practical experience, I have a Masters degree in Education from the University of Minnesota. I have been a CrossFit Level 1 Coach since July 2012 and received my CrossFit Kids Certification in 2013. I received my Wellness Coaching certification in 2013 through the Mayo Clinic. My background as an educator and helping others is the base of my practice and coaching.The variety of working environments and people I have encountered along the way has taught me so much about strength, perspective, and resilience. I have witnessed the wonders that increased fitness can do to an individual’s body, mind, and spirit.
I have had some amazing coaches along the way that have given me the fundamentals to help others. I realized there was still so much to learn about body movements (and myself) that I am always trying to immerse myself - continuing to learn as much as I can and further increase my knowledge.
My number one goal for training and coaching clients is to show them how strong and powerful they really are as they push themselves past what they thought was their limit. It’s incredibly rewarding to see the confidence and self worth shine through as a result of overcoming fear in of the gym and life.
Certifications: CrossFit Level 1 Trainer; CrossFit L2 Certified Trainer; CrossFit Kids Trainer; USAW Level 1 Sports Performance Coach; Certified Wellness Coach; M.A. in Education, CPR & AED Certified.
Julie Maines, Coach
CrossFit changed my perception of fitness and perception of myself. I'm passionate about helping people find similar results.
I remember coming in early for my introduction CrossFit class while the previous class was just finishing up. I was blown away by what I saw. Here was a group of people of all different ages, shapes, sizes and fitness levels working out together, encouraging each other and pushing themselves like I've never seen before! It was love at first sight.
I joined CrossFit in the fall of 2012. That CrossFit class challenged me in a way that I've never been challenged before. I couldn't wait for my next class to learn new movements so I could work on them and get better. The rest is history. I found my home at CrossFit Eden Prairie and CrossFit Prior Lake. I am thrilled to be a part of such an amazing group of people. While working hard on all the different aspects of CrossFit and growing as a CrossFit athlete myself, I find joy in working with others and helping them achieve their goals.
CrossFit L1 Certified Trainer; CPR & AED Certified.
Nick Gillen, Coach
CrossFit has changed my life. My health and overall life style was headed nowhere fast when I was introduced to this community and style of fitness in 2014. My fitness wasn’t terrible as I was a successful Marathon runner having completed nearly 10 Marathons at that time. However it wasn’t until I was introduced to CrossFit that I realized what I was missing in my life.
When attending my first class in March of 2014 I thought this doesn’t look that bad. Meanwhile 8 minutes later I was on the ground wondering where has this been in my life. I had always had a goal of completing an Iron Man and after six months of CrossFit a fellow athlete convinced me to sign up for Madison Ironman in 2015. I came in every day thanks to the encouragement and support of the community. Twelve months later I heard the words – “You are an Iron Man!” I have the CrossFit community to thank for that and I have not looked back.
I have loved seeing friends and family join the CrossFit community and watching those around me improve overall lifestyles and achieve new levels of fitness! We are all athletes achieving new successes every day. Now in the last year I have found a passion in playing a more significant role in seeing others learn and develop their skills in CrossFit and I am very excited to work more closely with individuals and classes as it will only help me develop as an athlete and coach.
Certifications: CrossFit L1 Trainer.
Alex Hawrelok, Coach
I wasn't a very active child. In fact, until I graduated from high school I used my allergy induced asthma and wide host of severe environmental allergies as an excuse not to participate in any sort of physical activity outside of gym class. It was at that point I realized that I didn't want to be the victim anymore, I wanted to show myself and the world how fit I could be in spite of those things.
I started out with just normal bodybuilding style weightlifting, as any scrawny 18 year old does when trying to put on some muscle. As life went on, I was pushed by circumstance towards the military, which is where I spent 4 years of my life and got my first taste of CrossFit. I was initially in EOD (Bomb Disposal) school in the Air Force, which had pretty rigorous physical standards, and CrossFit was what they used to get us there. After switching to the Intelligence field, I continued my bodybuilding routine until I competed in my first bodybuilding show, and immediately realized how much it wasn't for me. I went to the gym the very next day and signed up for some 1 on 1 sessions to learn how to do CrossFit. That was June of 2016, and since then have set my sights on competing at the CrossFit Games.
CrossFit has made it so that I no longer require any medication for my asthma, and that complete 180 from someone who hated being outside or doing anything physical because it made me too tired to someone who wakes up excited every day to train and become better is why I wanted to become a coach. I believe I'm a true case of "If I can do it, anyone can" and I hope to show folks the power CrossFit has to change lives.
Certifications: CrossFit L1 Trainer, CPR/AED Certified
Dr. John Borsheim, D.C., Mobility
Dr. John Borsheim's vision is to provide family wellness care that people can trust. He is passionate about preserving the functional movement of the human body as well as teaching people how to restore motion that may have been lost throughout the years due to injuries, stress, and everyday life.
Dr. John has extensive training in diagnosing various musculoskeletal injuries as well as the movement patterns necessary to restore these deficiencies. He received his Bachelor of Arts Degree from the University of North Dakota as well as an athletic training degree. He spent over 1,000 hours in learning how to prevent, diagnosing, and treating injuries in athletes. John then went on to receive his Doctorate in Chiropractic from Northwestern Health Sciences University.
While attending UND, Dr. John worked as a personal trainer which sparked his passion for the form and function of the human body. It was apparent early on that his personal training was limited with some clients due to deficiencies of functional movement. In an effort to discover a form of exercise that aided in improving these essential movements he was introduced to CrossFit while attending chiropractic school. He was instantly hooked. He is now part-owner of Crossfit Prior Lake and teaches a mobility class aimed at improving the efficiency and form of these movements.
John is family oriented and loves spending time with his beautiful wife Meghan and their daughter Harper.
God has put a passion on Dr. John's heart to help people, and it radiates through every cell of his body. Dr. John utilizes diversified chiropractic adjusting technique as well as the principles of kinesiology. He is certified in myofascial release, Rock Tape (kinesiology tape), and in Graston Technique.
Want to see John during the week? Visit him at his ChiroFit office!