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      <image:caption>BRENT COLLINS Brent is a CrossFit Level 2 Trainer. He started his professional coaching career as a personal trainer with an ACSM certification. Drawn to the challenge that CrossFit presents as a multidiscipline fitness regimen, he switched from the "globo gym" to the box. With over six years of experience as a coach and group instructor, he continues to bring his passion for fitness and health to his clients.  He firmly believes that improving ones fitness is less about goal setting and more about character building and respecting the process.</image:caption>
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      <image:caption>Reily Finnelly Reily is a CrossFit Level 1 Trainer and WAG certified nutrition coach. Her goal is to educate and empower her clients to make the best decisions for themselves so their nutrition can be something they are confident in longterm. Her passion for fitness and nutrition also transfers over to her other career as an Air Force pilot. She has spent the past 5 years traveling the world and learning how to get the most out of her athletic and nutrition goals while on the road. She enjoys imparting this knowledge and helping people figure out creative and personalized ways to find success.</image:caption>
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      <image:caption>Catherine Howard Catherine is a Registered Dietitian Nutritionist who works as a wellness coach.  Since earning her Master's degree in nutrition and dietetics Catherine has primarily worked as a weight management coach in one-on-one and group settings but she has also worked in outpatient clinical settings providing medical nutrition therapy services. She is motivated to help others develop routines and habits that support their healthy lifestyle goals by tailoring recommendations to their unique needs and preferences</image:caption>
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      <image:caption>Whatever it is, the way you tell your story online can make all the difference.</image:caption>
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      <image:caption>Free Kettlebell Workout Video. Click Here.</image:caption>
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      <image:caption>Five Days of Flight Fit. Click Here.</image:caption>
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