Gerald “G” Ocampo

Co-Owner, Head Coach

Crossfit Weightlifting

CrossFit Weightlifting Headquarters Staff Trainer

CrossFit Level 1 Trainer 

CrossFit Level 2 Trainer

CrossFit Aerobic Capacity

CrossFit Gymnastics

CrossFit Mobility

CrossFit Kids

CrossFit Scaling Course

CrossFit Judges Course

CrossFit Kids

Pendlay Olympic Weightlifting Level 1

Brute Strength Powerlifting Seminar

Diane Fu (Fu Barbell) Olympic-Style Weightlifting Rules Seminar

Freestyle Connection Movement Seminar w/ Coach Carl Paoli

Elisabeth Akinwale On Balance Seminar

Running Clinic, East Coast Run Project

Cardiopulmonary Resuscitation Certified (CPR)

 

A little about myself…I am known by many as “G". I have lived in the Hampton Roads area practically my entire life. In addition to being a husband and a father to four active kids, I proudly manage a federal government career providing Information Technology solutions to our military warfighters and have enjoyed doing this for over 16+ years. The importance of technique and discipline in any training program is something that is very familiar to me. I have a background in Mixed Martial Arts and have trained in Tae Kwon Do, Thai Boxing, Filipino Martial Arts, Brazilian Jiu Jitsu and Combat Submission Wrestling.

CrossFit has been a part of my lifestyle since 2009. From the garage gym in my home to the Marine Base at Naval Base Norfolk, I have been coaching CrossFit for fun to anyone who has been willing to try it out. I was also an athlete of a local CrossFit box for the last 5 years. In 2014, I decided to go for an internship in weightlifting and was later hired by the well-known Coach Mike Burgener (aka “Coach B”) as a CrossFit Weightlifting Trainer Staff member. In this current position I assist and teach CrossFit Weightlifting to athletes seeking advanced training knowledge in different states along the east coast. For the past few years, I have enjoyed volunteering, judging, and competing in countless local CrossFit events held by various boxes in the community while still continuing to further my knowledge within the fitness field by receiving various certificates and training alongside some pretty awesome CrossFit mentors. I finally decided that this was my year (2014) to create Drop Box CrossFit ! Fitness is a priority in my life and I am eager to share my knowledge and skills with the members of Drop Box CrossFit and the CrossFit community. -G, 2014

 

G @ Garage Games II, Photo by Greg Bishop Photography


Art  Chevalier‬

‪Co-Owner, Coach

‪CrossFit Level 1 Trainer

CrossFit Level 2 Trainer

CrossFit Weightlifting Trainer

CrossFit Judges Course

Cardiopulmonary Resuscitation Certified (CPR)

 

I also grew up here in the Hampton Roads area. I have worked for the federal government for over 17+ years providing IT Solutions to our military warfighters. I’ve been pretty active in sports my entire life. I graduated from Old Dominion University and played division baseball for the Monarchs and also for the Florida Institute of Technology Panthers.

I began CrossFit in March of 2011. After months of putting G off, he finally convinced me to come with him at lunch to the Marine Gym and do a WOD.  I dont specifically remember the WOD except for one of the movements... hand stand push-ups. I think I finished in like 40 minutes where everyone else was done in less than 20. When it was over I remember gasping for air, while making a sweat angel, and thinking I have to do this again?! I continue to CrossFit because it’s part of life maintenance for me. I've been a gym rat for over 20 years...Some days I would dread having to go to the gym, or do the same video, again and again, for weeks on end. For the last 3.5 years I can honestly say there hasn't been a day where I haven't looked forward to everyone's favorite morning activity...checking to see what today's WOD will be. The challenge + camaraderie + variance + results + other things I forgot = FUN. That's why I keep going.

In my spare time I coach my 2 boys’ baseball and basketball teams. Yes coaching is a fitness activity. I also enjoy playing indoor and beach volleyball. All of the other usual suspects: running in races, competing in fitness competitions... I do just to prove to myself how much stronger and faster people are than me. I almost forgot moon walking!

My biggest accomplishment in CrossFit I guess it would be competing in 3 team competitions over the last year held by fellow local boxes. Coming from a non-affiliated group of misfits who started almost 4 years ago, G excluded, to holding our own in these Rx competitions was an awesome experience. It's a culmination of what G has taught us and I imagine that makes him most proud of his little group.  And now as business partners, we both hope to bring that same energy to Drop Box and the community. Back on track here... CrossFit in general has helped me stay relatively injury free, which in turn keeps me outside playing whatever sport my kids are wanting to play that day.

 

Kimberly Thurber

Coach

CrossFit Level 1 Trainer

CrossFit Gymnastics Trainer

CrossFit Endurance Trainer

CrossFit Judges Course

USAW Sports Performance Coach

Cardiopulmonary Resuscitation Certified (CPR)

 

I am originally from Brooklyn, New York. Growing up I had always love playing sports. Like most New York families I grew up loving baseball. I played field hockey and softball in high school, as well as cheerleading for while but that was short lived because I just loved field hockey and softball more. 

Four months after graduation I left for the Navy to travel the world. Transferring to my 3rd Command and deploying to Kuwait was a absolute blessing! That is where I met my first CrossFit coach and absolutely fell in love with the sport and competition of it all. Upon our return to states, I signed up for my Level 1 and fell in love with CrossFit even more.

Soon after I joined my first CrossFit box here locally. I signed up for many competitions and achieved many PRs there, but knew my heart was more into helping others achieve their fitness goals and surpassing what they thought was possible. With that pulling at my heart I had done my best to further my knowledge and continue to do so. After interning for 3-1/2 years, I knew it was time to further my knowledge even more and that’s when I became a member of Drop Box CrossFit. 

When Coach G and Coach Art opened up positions in their internship program and then being hired, there was so much emotion behind it because I was finally getting a chance to do what I love… COACH. With that being said I may be a stickler for form but it is always with a vision of the best you possible.

 

BA18CB5E-BF5F-49CA-A204-EC3AB907D0A9.jpeg

Stephanie Cravener

Coach

CrossFit Level 1 Trainer

CrossFit Level 2 Trainer

CrossFit Mobility Trainer

CrossFit Gymnastics Trainer

CrossFit Scaling Course

CrossFit Judges Course

Cardiopulmonary Resuscitation Certified (CPR)

 

Hello, I am Stephanie Cravener, originally from Boston, but grew up here in Virginia Beach.  I am married with three dogs and operate a plumbing business along side my husband.  Growing up I played sports including swim team, field hockey, softball and competitive cheerleading.  These days I seek any kind of exciting adventure, but love traveling, boating, fishing, surfing, paddle boarding, kayaking, camping, hiking, snowboarding, and playing poker.  In 1997, I began a successful career handling insurance.  Most recently I handled bodily injury claims in the United States, Canada, Puerto Rico, and the Virgin Islands. Although I loved my job as a claims adjuster and I loved helping people, I realized I was not meant to sit in a cubicle and I made the decision to leave the industry. 

My CrossFit journey started in 2012.  I had gained thirty pounds after undergoing several fertility treatments and battling a phase of depression.  Nothing I did seemed to get the weight off.  A few friends had great results with CrossFit and I decided to give it a try.  One sip of the Kool Aid and I was hooked.  Since then I have maintained the weight loss by following the Zone diet and doing CrossFit regularly.  In 2014, I obtained my CrossFit Level 1 certification at the Reebok Headquarters in Canton, MA.  At that time I was not sure where the certification would take me, but I knew I had a passion for CrossFit, health, and helping others.  In addition, I wanted to improve at CrossFit myself.  My life continues to transform daily because of the positive experiences I have gained through CrossFit and at Drop Box. Going there is my therapy.  Yes, I have gained physical strength, but it has also helped me mentally.  Not to mention it has helped me improve my lifestyle and it has given me a confidence that I never had before.  

I did a drop in at Drop Box May 2015 because it was closer to home and work than my old box.  The energy, the members, and the coaches were phenomenal.  It is hard to explain the amazing feeling you get at Drop Box, but it is definitely contagious.  My ultimate objective as a coach is to help you reach your goals, improve your lifestyle, excel at performance, and balance your diet.  I promise you that with dedication, hard work, and good nutrition you will see great results through CrossFit. 

Coach Stephanie made the Crossfit Games open website for workout 18.4--Charlotte foerschler photography

Coach Stephanie made the Crossfit Games open website for workout 18.4--Charlotte foerschler photography


Cody Leichnam

Coach

CrossFit Level 1 Trainer

CrossFit Judges Course

Cardiopulmonary Resuscitation Certified (CPR)

E8D9ADA7-7B9B-4AE2-86EB-B7D869F2F761.jpeg

 

Eric Monasterio

Coach

CrossFit Level 1 Trainer

CrossFit Level 2 Trainer

CrossFit Weightlifting Trainer

Cardiopulmonary Resuscitation Certified (CPR)


April Bossons

Coach

CrossFit Level 1 Trainer

CrossFit Judges Course

Cardiopulmonary Resuscitation Certified (CPR)

The basics: 

April Bossons, 28 years old, born in the Philippines, grew up in Norfolk/Virginia Beach. I'm a CrossFit level 1 trainer and a Business Development Specialist for Anthem BCBS Medicaid. I have a degree in mathematics (statistics). Disclaimer- that does not mean I can do any calculation in my head as people tend to think lol but I may or may not be able to provide a formula to help calculate total reps depending on the wod. 

My fitness background:

I did softball, gymnastics and track in high school. I've always enjoyed being strong, probably because I have an older brother that taught me not to be a punk  Post- high school, I had about a five year period without a regular gym routine. Once I decided I wanted to get into working out, I wasn't getting the results I wanted, so, I took a leap of faith and decided to try CrossFit.

Enter CrossFit:

I've been doing CrossFit for a little over 3 years now and couldn't imagine life without it. I truly believe that CrossFit provides results for a variety of athletes with a variety of goals, and I'm more than excited to help others along their journey!

DBCF: April was also Athlete of the Month for April in 2016! Read more about her on this website!

april.jpeg
 

Michael "Twitch" McMahon

Coach

CrossFit Level 1 Trainer

CrossFit Judges Course

National Registry and Virginia Paramedic 

Cardiopulmonary Resuscitation Certified (CPR/BLS)

Lots of other EMS certifications that don’t really matter here (haha)

I’ll start with a brief background on myself.  I grew up here in Virginia Beach, but actually started CrossFit out in the mountains of western Virginia in 2012 or 2013?  I don’t exactly remember.  Anyway…I got my start at a gym that is now closed (  ) called CrossFit NRV.  Prior to CrossFit I had always been a swimmer and never done anything the really involved weights.  Or barbells.  Or dry land in general.  Heck, I hardly ever ran.  But after years of this aquatic fitness regimen I decided it was time for a change.  I was in shape and healthy, but I was not exactly a big dude.  At 6’ 1” I weighed in at a scrawny 160 lbs.  I wanted to put on some muscle not only for looks, but also to help with everyday life and work.  

Like EVERYONE else I don’t remember what my first workout was, but I do remember it being awful.  I also remember being in terrible, stiff pain for the first couple weeks of CrossFit as well!  My body was not happy with this new terrestrial fitness routine.  Despite the pain I stuck with it.  Eventually the pain subsided and I began to notice changes after about 6 months.  I was hooked.  So I kept at it and the first thing I looked for when I moved back to Virginia Beach for grad school was a CrossFit gym.  That’s how I found Drop Box.  Drop Box was the first, and only gym, I visited when I got back home.  I loved it from the moment I got there!  I immediately felt welcome in the new gym.  And the workouts were just as tough as I’d hoped they’d be!

That was back in August of 2015.  Since then I’ve seen my lifts increase in weight, my form and technique improve (ask any of the other coaches about this…they’ll agree), and my overall performance has gotten dramatically better.  Drop Box also got me hooked on CrossFit Competitions!  I missed competitive sports from my time as a swimmer, and CrossFit has allowed me to get back into it.  ALL that led to my interest in obtaining my CFL1 in March of 2018 and starting the intern program at DBCF.  I had been a swim coach in the past, but coaching CrossFit is so much more challenging and fun.  I love seeing my fellow athletes improve and cheering y’all on during all the awful WODs DBCF is kind enough to throw out.  Obtaining my L1 has not only allowed me to gain a better understanding of health and fitness, but allowed me to experience a new side to CrossFit that I truly enjoy.  

Also, my nickname is Twitch, I’m a paramedic, and I like plants and not wearing shirts.

DBCF: Twitch was also Athlete of the Month for July.. Read more about him on this website!

twitch.jpeg
 

Tom Quinn

Coach

CrossFit Level 1 Trainer

Adaptive Trainer Certificate

CrossFit Judges Course

Cardiopulmonary Resuscitation Certified (CPR)

 

I was born on Long Island, NY before moving to Virginia at the age of 12. I hold a CF-L1 and Adaptive trainer certificates and currently serve as an Assistant Principal for Virginia Beach City Public Schools. I hold a B.S. in Interdisciplinary Studies, M.S. in Education, and an Ed.S. in Educational Leadership and Policy Studies. I taught at the middle school level for twelve years, and an additional three at the high school level before moving into an administrative role. Outside of the gym and work, I am a proud husband and father of two active kids. 

My fitness background was that of a typical kid, before cell phones and social media, which began with baseball and street hockey and later included football, soccer, and even equestrian before focusing on ice hockey during my early teens. In college, I continued my athletics playing ice hockey and later added rugby. Like many athletes after college, I wandered through adult recreation leagues and various gym memberships yet never enjoyed the traditional gym routines. It was not until my late 30’s when my wife gave me a “Living Social” deal as a Father’s day present to try a CrossFit Fundamentals course that I began my journey. While I loved the concept and the course, the vibe of the box and their limited class schedule fell short putting me back at square one. A little over two years later, it took a new job, the need to recover from a badly broken leg, and a good friend to bring me to Drop Box. Several hundred WODs later, the rest is history. 

I have been practicing CrossFit for over two years and still find myself excited each time the WOD is posted and the ten-second countdown begins. My love for learning and CrossFit go hand in hand and this journey has led me to do things that had never crossed my mind to even try (i.e.: see handstand walks, muscle-ups). My advice to new athletes is to get comfortable being uncomfortable because that is where you grow. Trust your coaches and the process and know the weight, reps, and intensity will all accelerate in time once you have learned to do the common, uncommonly well. 

Know that CrossFit, and life, do not get easier; you simply get better. As you progress through your journey, learn to see what you believe instead of only believing what you see. Simply put, know there is nothing you cannot do in life; there are only things you haven’t done yet! Whatever your personal goals may be and wherever you are in your journey, we will meet you there. Our coaching staff and an amazing community are waiting to cheer you on and watch you redefine your limits! 




Julie Paler

Coach

CrossFit Level 1 Trainer

CrossFit Judges Course

Registered Nurse

Cardiopulmonary Resuscitation Certified (CPR/BLS)

 

 

Fernando "Nando" Quinones

Coach

CrossFit Level 1 Trainer

CrossFit Judges Course

Cardiopulmonary Resuscitation Certified (CPR)




Background: Master Athlete that hails from Aguadilla, Puerto Rico 

Education: B.S in TV & Radio Communications and M.A. in Human Resources and Development 

Athletic Experience: College Baseball & Softball 

I started Crossfit: Officially in 2013 

Occupation:  Senior Chief Petty Officer in the United States Navy

Family: Daughter Camilla N. and Son Marcell F.  

Why I love Crossfit: The sense of community, the cheers, the support and most importantly I only have to worry about just working out.  The programming was done for me.  I didn’t have to worry about what I was going to work on. 

The favorite part about coaching at DropBox: My favorite part about coaching is the Athletes. I enjoy to spread my love for the sport to others with my bilingual coaching. I want them to feel and experience the joy of a new movement, the excitement of a new PR, the suffering and the pain of doing the uncommon, uncommonly well, the sweat, and most importantly the road of FITNESS. 

Favorite WOD: I enjoy doing chippers and if involves more gymnastics, the better I have fun with them. 

Least Favorite WOD: Anything that includes heavy squats and running, they will gas me out in a matter of seconds. 

My Crossfit Goals: To become a better Coach and Athlete. Currently, I working on my recovery and planning a stronger comeback for the 2020 season. I would like to attain different CrossFit certificates in order to enhance my knowledge. To help and motivate individuals new to CrossFit different ways to workout, maintain, and improve their fitness.

Fun Things to Know: I like to enjoy life, from staying super busy or just “Chillefix” at my four walls. I am a beach or pool bum and really dislike “The Cold Weather”.  I do enjoy spending time with my kids, traveling, eating, challenging myself to complete other fitness events, jumping out of planes, listening to music and drinking adult light beverages. 

DBCF: Nando was also Athlete of the Month for December 2017.. Read more about him on this website!

 

nando.jpeg