Our Coaches

Pete Conaty

CrossFit Level 1 Trainer

Favorite WOD: The one he just finished!

Least Favorite WOD: The one he is about to do! 

A college athlete, playing baseball and football at East Carolina University, he went on to play minor league baseball.  Always competitive, he strives to give his all to whatever he is doing! His son, and surprisingly, his wife, encouraged that he check out CrossFit.

A scientist and a (retired) teacher, he is passionate about making sure that athletes understand the purpose of their training and how learning one move can have positive effect on learning another move.

His least favorite WOD is the one he is getting ready to do and his favorite WOD is the one he just finished!  Seriously….he is just into the strength, physics and the successful completion of whatever he does.  And, his warm-ups are ridiculously good workouts themselves!

He is a Master athlete who is hoping to make it to the games—in 2017 he was number 38 in the world in the Open!

Do a WOD with Pete and you will find a committed, caring and motivating Coach!

Coach Susie
Susie Rozgonyi
Doing CrossFit since February 2011

CrossFit Level 1 Trainer

Favorite skills: Turkish Getups and Deadlifts

Least Favorite WOD: Nicole

As a woman who has personally lost 100 pounds and is in the best shape of her life, Susie is an impressive role-model who’s also fun to watch!  The very image of personal strength, Susie’s kind reassurance is comforting to anyone struggling through a workout.  

And if you’re wondering how to make your hair look as good as hers, just give her a call – she will gladly work you in to her salon appointment book!

Coach Hanna
Hanna Basham

Doing CrossFit since November 2012

CrossFit Level 1 Trainer

Favorite WOD: "WODs with lifting and little to no running :)"

Least Favorite WOD: Karen and Kelly

After dropping-in to check out Phalanx in the November of 2012, Hanna has been hooked on CrossFit.

Hanna enjoys lifting weights and helping others find a love of CrossFit and fitness.

During the day, Hanna spends her time as a data consultant with a large health insurer and in the afternoon you will usually find her catching an afternoon class at Phalanx or coaching evening classes on Wednesday.

After winning the Coed Division
of the Green Beret Challenge
Zack and Tammy Luikart
Doing CrossFit since August 2007

Level 1 Certification: January 2011
Level 2: July 2015
Gymnastics Certificate: June 2016

Favorite WOD: a short WOD (with breaks!) that doesn't include double-unders or running

Least Favorite WOD: Kelly

As an active duty service member, Zack has had the opportunity to train with athletes at all levels (from couch potato to Special Operations soldier) all around the world. He is known around the gym for his knowledge, patience, and kindness.
At the 2013 Mid-Atlantic Regionals

Doing CrossFit since November 2009

Level 1 Certification: January 2011
CrossFit Kids Certification: April 2011
Level 2: July 2015
Gymnastics Certificate: June 2016
Certified CrossFit Trainer (Level 3): November 2015; November 2018

Favorite WOD: Nicole

Least Favorite WOD: Grace ("something about that 95# Clean and Jerk gets me every time!")

Tammy shifted her fitness emphasis from distance running to CrossFit after observing the impressive physical gains made by peers doing CrossFit.  Since then, she has qualified for and competed in the Mid-Atlantic Regionals in 2011, 2012, and 2013.  She has her Ph.D. in English and is also in the Army Reserve.

Supporting a local 5K with gym members

Creating Phalanx CrossFit has been a labor of love for Zack, Tammy, and their families. The concept originated during a family dinner conversation, and the training plan followed shortly after.  Zack, Tammy, and their families believe in the ideals that the phalanx represents.

Zack and Tammy have a passion for programming, coaching, and training, and their goal at Phalanx CrossFit is to foster a positive training environment with unparalleled coaching where everyone is:
- comfortable being uncomfortable;
- willing to try new things and fail and try again;
- eager to improve and encourage others as they improve;
- in love with the challenge and excited about pushing themselves.

November 2014

Zack and Tammy are excited to be adding to the Phalanx family.  Not one, but two little boy Luikarts are now part of the Phalanx crew. In the summer of 2017 a little brother made his debut.

We are looking forward to sharing our love of fitness with the next generation. 

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