Colby Bone

CrossFit Level 2 Trainer

I started bodybuilding while in high school, going so far as to compete in a natural competition in the fall of 2005 (taking 2nd place in my division). After that show and the havoc it wreaked on my body, I decided that I would never compete again but continued in the same routine of chest on Mondays, back on Tuesdays, etc. until I hit a point in the summer of 2011 where I realized that I was not only not fit, but not healthy. My shoulders were a wreck, my diet was in shambles (a lot of brown rice, oatmeal and proteins – no fruits, no veggies), I did not feel good in general and I was BORED out of my mind after nearly a decade of the same monotonous routine.

After playing around with various Navy SEAL prep workouts, I stumbled onto “the 300 workout” and started doing that a few times a week. My girlfriend at the time told her younger brother what I had been doing and he invited me to go check out his box, saying that it was basically the same thing as the 300 workout but more intense. So I went…and after a 7 minute workout, I was splayed on the ground, seeing stars and gasping for air – but I knew I had found what I was looking for. (I can’t even remember what that first workout was, but I know it was 7 minutes long and had pull ups.) I got my Level 1 certification in June of 2012 and started coaching at CrossFit Ogden in Ogden, UT before moving to Maryland for graduate school in August.

I found Second Wind through HQ’s affiliate finder map and started coaching here in September. I still hadn’t even finished unloading all of the stuff from my car from the drive across the country the first time that I met with Steve and Michelle. Since then, Second Wind has truly become a second home for me (Steve and Michelle even feed me dinner sometimes) and I have enjoyed every minute of being a part of this community.

My favorite CrossFit workouts are definitely chippers – heavy, long chippers with many different movements. I also love the Oly lifts, but try not to mix the two any more. Basically, as long as it doesn’t involve running I’ll be excited to do it. Did I mention that I HATE to run?!


  • CrossFit Level 2 Coach
  • USA Weightlifting Level 1