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1. Where are you from? Originally from Washington, D.C. but made my way to Ithaca 30+ years ago, so it's definitely home.

2. What do you do for a living? I am a proud staff member of Planned Parenthood of the Southern Finger Lakes. I have been working with them for almost 25 years, starting as a support staff member in the clinic, going through nursing school to get my RN, and now am in administration overseeing our 5 clinics in 4 counties of the Finger Lakes region.

3. What brought you into Pallas? Going from being on my feet and on the move all day to a desk job, over the years I really lost touch with my body. I was looking to get back into a fitness regimen, but wanted something that would really stick. My sister-in-law had been into CrossFit in the Philly area and would come to Pallas whenever she visited us in Ithaca. She was such a strong supporter of me trying it out and had great things to say about Pallas, so I took the leap. I credit her with the mantra that got me here - "Nothing changes if nothing changes."

4. What keeps you at Pallas? So many things! From my very first Foundations class with the fabulous Janessa, I have been so impressed with the extraordinarily high level of coaching, support and expertise of the staff. Each coach brings something special to their classes, always keeping things new and challenging. I have a real appreciation for the integrity of the coaching at Pallas and I feel very safe in your capable hands. I am a fifty-something woman who is only too aware of my dwindling muscle mass, but CrossFit has shown me that I have the power to affect positive change in that arena. I was osteopenic - on the verge of seriously thinning bones - when I started at Pallas. Six months later, I had a bone mineral density scan that reflected a total reversal of that. I attribute that entirely to the strength work that is emphasized at CrossFit. That's just one of the many positive results I have experienced since I started a year ago. I love the supportive community and inspiration of like-minded people who keep things fun. I love that this box never stops looking to increase the breadth of offerings and includes classes across the lifespan. And the dogs are awesome!

5. Does pineapple belong on pizza? Hells-to-the-NO!

6. What are some goals you've crossed off the list? I would say that just learning how to scale appropriately to be able to make it through an entire workout consistently has been a win for me. I feel like I am on the verge of getting dubs and handstands, and I can now run that 400-meter warm-up without having to stop in the middle and gasp for breath, so there's that.

7. Any big trips planned? Not this summer, but next year either Copenhagen or Italy.

8. If you could have one super power, what would it be and why? The power to render people completely and deeply rested. We are a very stressed-out and exhausted society, which makes it difficult to really hear each other and be our best selves.

9.What are some future goals you have? TTB, CTB, Rope climbs, adding weight to the lifting work, and the ever-elusive strict push-up (more than a few at a time).

10. If you could write a workout, what would it look like? 800 meter row, front squats, KBLs, 800 meter row

11. What would you tell 12 year old Liz if you could? Dream big and work like hell to get there. You can do it, and you will need help along the way. Don't be afraid to avail yourself of other people's gifts, or to share yours. (Here's your phone back, can I have another twizzler?)

12. If you could only use one piece of gym equipment the rest of your life, what would it be? Rower. I loooove to row.

13. Favorite movement? Rowing, front squats

14. Least favorite movement? Assault bike

15. Liquor/wine/cider/beer/none/all? I do enjoy a nice glass of white wine, a frosty IPA, and the occasional craft cocktail (not at the same time)

16. Favorite place to eat in Ithaca? Just A Taste/Mercado/Saigon Kitchen (Did I mention that I have a hard time making up my mind?)

17. Favorite thing to cook at home? Pasta

18. What would you tell someone that's hesitant to try CF? Take it slow, one class, one movement at a time and trust the coaches. You can do it at your own pace and still see great results. And you will feel like a badass.