CrossFit The Den

CrossFit The Den


We are a CrossFit facility that has been focused on developing our communities Health and Wellness since 2006.  This is a place were people can come and feel welcomed and loved from Day 1.  Health and Wellness is not a 30 day challenge.  Its a daily commitment to yourself.  We must pay our dues and to learn love to do hard things and to enjoy the journey to the best version of ourselves.  We are here to help you where ever you are in that process!  



We offer classes for every fitness level, and every class can be scaled or modified to each persons physical and psychological tolerances.  Let our coaches help you reach your fitness goals.  Your first class is on us come in and try out any class for FREE!

CrossFit Classes

Time: 60 mins

Monday - Saturday 

Goal of this class is to improve your general physical preparedness. Our focus is to increase your fitness through constantly varied, functional movements, executed at High Intensity.  

We will be doing every thing from running, rowing, biking, gymnastics movements such as push ups, pull ups, handstand push ups, sit ups, muscles ups, and all your weightlifting movements such as Back Squat, Push Press, Deadlift, Kettle Bell Swing, Clean and Jerk, Wall Balls, and Snatch. 

Den Xpress (DX) 

Time: 45 mins


DX is designed to be more of a high cardio, high fat burn, where the athlete will be working through intervals and AMRAPs (as many rounds/reps as possible.) with the focus of moving body weight and little loads fast.  

The class is high energy, super fun, and a coach that is there to inspiration and make you push harder than you thought you could.   


Open Gym

Time: 120 mins


This is an opportunity to come into the gym and work on whatever your  little heart desires.  Hit up a work out that you missed during the week, or spend some time working on those weakness.  There will be a coach to help with technique, form and support.  

Active Recovery  

Time: 60 mins


Focus with this class is to allow the body an opportunity to rest and  recover under low intensity.   There are three components with this class; focus area, core work, and  mobility.  

Focus area is where we rotate each session with a different joint or muscle group.  We work on stability and opening up that target area.   

Core will focus on developing our core musculature which we consider to be the abdominals, spinal erectors, and hip flexors.  

Mobility will highlight the entire body with some general stretching, myofascial release, and proprioceptive neuromuscular facilitation to help release some of  our tight areas from the prior week of training.  


Coming Soon

Kids CrossFit 

Coming Soon 

Weight Lifting 

Coming Soon


Class Schedule

CrossFit Classes 

Mon - 5AM, 6AM, 9AM, 12PM, 3:30PM, 4:30PM, 5:30PM, 6:30PM

Tues - 6AM, 9AM, 12PM, 3:30PM, 4:30PM, 5:30PM, 6:30PM

Wed- 5AM, 6AM, 9AM, 12PM, 3:30PM, 4:30PM, 5:30PM, 6:30PM

Thurs - 6AM, 9AM, 12PM, 3:30PM, 4:30PM, 5:30PM, 6:30PM

Fri - 5AM, 6AM, 9AM, 12PM, 3:30PM, 4:30PM, 5:30PM

Sat - 9AM, 10AM-12PM (Open Gym) 

Sun - 9:30AM - 10:30AM (Active Recovery) 

Den Xpress (DX) Classes

Mon - 8:45AM, 4:30PM, 6:30PM

Wed - 8:45AM, 4:30PM, 6:30PM

Fri - 8:45AM, 5:30PM


Gym Membership


CrossFit class is a 60 minute group class that is broken into 3 main components.  The warm up, workout (WOD), cool down.  Each class will be instructed by one of our amazing trainers and there goal is to make this the best 60 minutes of your day!   


Monthly CrossFit Membership

$175 -  Unlimited Membership

$150 -  3x Week 

$150 - 10 Punch Card (expires 6 months from purchase date.)

Discounts for police, fire, paramedic, teacher, student, and additional family members. 



Some of the best humans and coaches in the Rogue Valley!!  We are lucky to have these awesome humans as a part of our gym and coaching staff. 


Justyn Yarbrough 

Coming Soon!!! 


Michelle Rarick

Michelle started crossfit in October 2011 and has developed a true passion for fitness and nutrition.  As our Den Express (Dx) coach, she brings a fun-filled energy to our coaching team through short and effective metabolic conditioning classes.   Michelle engages her creative-side by programming with the use of body weight, dumbbells, kettle bells, and other equipment combinations.

Michelle is currently studying through the institute of Integrative Nutrition to become a certified Health Coach.  This is a long-term dream, as she enjoys helping others explore overall wellness by making small but impactful changes in their daily lives.  



Shantell Dayton 

Shantell wants to live in a world filled with laughter, where people don't take themselves too seriously and are unafraid to take the shovel and dig a little deeper to unbury their full potential.

As an award-winning martial arts instructor and coach, she has been involved with training and coaching for over 15 years. Watching her students and clients grow physically, mentally, emotionally, and spiritually is a passion of hers. This is accomplished by awakening sleeping minds and bodies through the unpredictable depths and complexities on the quest of fitness, as well as touching hearts with the simplicity of true friendship and joy.

Her most recent collaboration of fitness and martial arts is a cardio-kickboxing class called KIckFIT. A unique and radical fitness class in which the routine is constantly varied. With an abundance of kicking and punching you will leave feeling worked - happily exhausted! And confident! This class will provide you with a few ninja moves to pull out of your pocket and chop your way out of an unpredictable scrap.


2007-2008, 2010 Norris Cup winner, Women's Fighting champion

2007-2008, 2010 Norris Cup winner, Adult Kata champion

2000 National Black Belt League Hall of Fame inductee

2002- 2012 Chun Kuk Do, Female Competitor of the year

2014 Awarded Sixth Degree Black Belt

2015 Crossfit Level 1 instructor

2015 Co-founder Camp-17


Zach Marley 

In 2007 Zach's girlfriend said that her sister Lu did this thing called CrossFit and that he'd really like it.  He did and in 2008 he started coaching.  He loves being a part of people's day and sharing a laugh. 

He married that girl, Ellie, and they have a boy named Malachi.  


John Gavin

I fell in love with Southern Oregon and went to SOU where I graduated with a degree in Health and Physical Education. I've been an athlete all my life and have appreciated the differences in each sport I have played. A friend introduced me to Crossfit and my fitness world changed. My views of being an athlete shifted and took on a whole new direction. I'm inspired with every aspect of Crossfit, from the mobility, nutrition, competitions, day to day training, and seeing individuals push through the doubt they hold in their heads and become successful has been immensely rewarding. We are a community at The Den and a family that pushes each other to greatness. I use the knowledge and skills I've learned here to better myself as a Husband, Daddy, Fireman, Friend, and Coach.


Bachelor of health and physical education SOU 2006

Crossfit Level 1 certificate



Lu Crenshaw 

Hi there, my name is Lu, it's actually Lucianne (LOO-shan), but everyone calls me Lu. I am passionate about seeing people come alive, I mean, really come ALIVE. At the age of 29, I was tired of my mundane life, I wanted more. I had been searching for purpose chasing after money and success. It left me empty, THERE WAS A WOMAN INSIDE OF ME AND SHE WAS DYING TO GET OUT. 

     I believe that fitness and nutrition are some of the most powerful tools in the world, able to unlock the potential inside every person emotionally, spiritually and physically. I want give a little nudge to the apathetic, encourage the faint of heart, and help to strengthen the weak. The journey is not always easy, but it will always be worth it.


1999-2003 BA in Exercise Physiology from Saint Mary’s College of California Full-ride D1 soccer player

Personal Trainer since 2003

2005-2012 Founder CrossFit The Den

2006-2009 North Medford Head Women’s Soccer Coach

2006 CrossFit Level 1 Certificate 

2014 CrossFit Level 2 Certificate 

CrossFit Barbell Certificate

CrossFit Olympic Lifting Certificate

CrossFit Gymnastics Certificate

CrossFit Endurance Certificate

CrossFit Nutrition Certificate

CrossFit Mobility Certified Gym Jones Fundamentals

2014-Current Co-Founder CAMP17

2017 StrongFit Seminar & Coaches Week

2018- Current StrongFit Mentorship Program

2018-Current StrongFit Intern


Darren Lisle

Darren Lisle is a former three sport high school athlete who after playing college baseball found Crossfit in 2012.  What drew Darren to CrossFit was the competitive nature combined with the strong community. 

Along with CrossFit, Darren is also an avid runner.  Some of his notable races include winning the 2007 and 2008 Lake Tahoe 10K races.  Darren spends his free time hiking and playing recreational sports.  


Roran Scott 

Roran Scott was born and raised in the Rogue Valley and found Crossfit in 2015 after dancing ballet for 8 years.  Roran is a CF Level 1 trainer and is currently pursuing further certifications in Olympic Weightlifting, Gymnastics, and Sports Nutrition.  


Olympic Weightlifting


Weight Loss and Nutritional Guidance


Kris Meckfessel

Kristopher Meckfessel has been coaching CrossFit since 2013. His passion is to see people become the best versions of themselves. He believes that fitness is a tool that goes way beyond physical health. Fitness is simply the medium used to help make you a better person in all aspects of life. He believes that the lessons learned in the gym will carry over to your family, faith, and work life. His aim is to foster a positive environment so clients feel welcome and can focus on achieving their full potential.


Athlete of the Month!!

Name: Beth Milholland

Joined CrossFit The Den: May 27, 2015 

Occupation: Computer Technician

What is your Spirt Animal: I had no clue until I took the quiz - it’s the bear

Biggest Motivation in Life: My grandbabies!!!

Favorite Quote: Always pray to have eyes that see the best in people, a heart that forgives the worst, a mind that forgets the bad, and a soul that never loses faith in God 

Favorite Workout Fuel: peanut butter and bananas

Favorite Lift: I have had shoulder issues for a while now but I guess it would be cleans and squats

Least Favorite Lift: Snatch and thrusters


Personal: Keep challenging and pushing myself each and every day. 

Professional: Honestly I am looking forward to retiring

Athletic: To complete all 3 levels of the Spartan and butterfly pull-ups : )



Nutrition Corner 

"Food matters and we all know it... the question is what are you going to do about it?"  At CrossFit The Den we are here to help guide our members with the tools and support they need to be successful in and outside the gym.  Let's work together to make the food we eat fuel our lifestyle that is full of fitness, adventure, and wellness.   



Slow Cooker Al Pastor Loaded Tacos

This recipe is coming from Paleomg!!  They have awesome recipes and content... check them out here at

Prep Time 15 mins

Cook Time 8 hours

Total Time 8:15

Serves about 10 tacos    ADJUST SERVINGS


    For the pork

    • 2 cups fresh diced pineapple
    • 1/2 white onion, roughly chopped
    • 2 garlic cloves
    • 1/2 cup orange juice
    • 2 tablespoons white vinegar
    • 2 chipotle peppers in adobo sauce
    • 1 tablespoon chipotle chili powder
    • 1 teaspoon cumin
    • 1 teaspoon salt
    • juice of 1 lime
    • 2 pound pork loin, cubed

    For the tacos

    • Siete Foods Tortillas (I prefer the coconut & cassava) or make your own from Juli Bauer's Paleo Cookbook
    • 3/4 cup diced pineapple
    • 1/2 white onion, minced
    • handful of fresh cilantro, minced
    • Tessemae's Creamy Ranch (optional)
    • lime wedges


    1. Place all pork ingredients (except for the pork) in a high speed blender and blend until smooth. Place cubed pork loinin a crockpot and cover pork with pureed mixture. Cover crockpot and cook on low for about 8 hours.
    2. Once pork has cooked through, use two forks to shred the meat and mix to coat with the cooked down sauce.
    3. To heat tortillas: place tortilla over a gas stovetop until slightly browned on both sides (about 10-15 seconds per side).
    4. To build tacos: use a slotted spoon to scoop out the meat and place in taco shell. Top with pineapple, onion, cilantro, a small amount of creamy ranch, and squeeze fresh lime juice on top!
    5. Serve up, buttercup!