Octavia
Member Retention Specialist

Octavia (Via) joined the family in February of 2022 as an (uncertified) box dog. 

Via is still working toward her Box Dog Certification but she loves being petted and she is not afraid of a loud barbell. She is still learning that loud barbells + being petted do not go together very nicely. 

"Via's job in the company is to give kisses. She made a vow to CrossFit AFK to get the best belly rubs out of all members (regardless of belly rubbing abilities). 

Be sure to keep an eye out for Via. she will be keeping an eye out for you as well ;)

Octavia's Favorite Workout: Tennis ball chase

✔ (Uncertified) Box Dog

Jeffrey Howard
Founder, Head Coach, and Programmer

✔ B.S. Exercise Science: Health Fitness
✔ CF-L3 Certified CrossFit Trainer
✔ CrossFit Kids Training Certificate
✔ CrossFit Gymnastics Trainer
✔ CrossFit Dumbbells Training Certificate
✔ Buddy Lee Jump Rope Training Specialist
✔ Certified USA Weightlifting Coach
✔ MHSAA Certification

Jeffrey was introduced to CrossFit in high school. Michael convinced him to try it as an after school program 3 days/week. He started to enjoy the different workouts and eventually was hooked on CrossFit and the camaraderie that came with it. He started to learn about its methodology, realizing the incredible potential for improving the quality of peoples’ lives through fitness. At college, CrossFit started as a way to stay healthy but quickly led to finding others like him. CrossFit was a positive thing to identify with and the community of other CrossFitters offered a welcoming sense of belonging.

​Jeffrey holds a Bachelor’s in Exercise Science and Minor in Athletic Coaching in May 2020 from Central Michigan University and is the ONLY Certified CrossFit Trainer (CCFT/CF-L3) in the Greater Lansing area. Other than CrossFit, Jeffrey also likes drawing, writing, hiking, skate boarding/scootering, and Pokémon GO.

Jeffrey coaches most Thursdays!

Jeffrey's (least) Favorite Workout: "Filthy 50"

Jacob Nethercott
Founder and Program Design

Jake was introduced to CrossFit in high school after Michael convinced him to try it. He really enjoyed the competitive side of CrossFit and trying to beat his friends in workouts. He enjoys working out with others and has wanted to open a business since before he started CrossFit. After participating through high school he realized that CrossFit is exactly the business he wanted to open. 

Other than CrossFit, Jake also captained the Ultimate Frisbee team at Central Michigan University with Michael, where he took his team across the country to play in many different tournaments. 

Jake coaches on Tuesdays and Wednesdays!

Jake's Favorite Workout: "Chelsea"

✔ Crossfit Level 1 Training Certificate

Courtney Howard
Coach, New Member Process

Courtney was introduced to CrossFit in college. After meeting Michael, then Jake, and then eventually Jeffrey, she became very involved in the community and used the methodology while teaching in the Physical Education department at CMU. 

Other than CrossFit, while in college Courtney played club ultimate frisbee and competitive ultimate frisbee

Courtney coaches on Monday, Friday and sometimes Thursday! 

​Courtney's Favorite Workout: "Diane"

✔ B.S. Secondary Mathematics and Physical Education
✔ Crossfit Level 2 Training Certificate
✔ CrossFit Kids Training Certificate
​✔ CrossFit Gymnastics Trainer

Michael Cannon
September 11, 1995 - March 1, 2020
Founder, in memory of. 

✔ A.S. Health Science
✔ CrossFit Level 1 Training Certificate

 Michael was the first to try CrossFit in high school. He convinced the other boys to try it and eventually found himself so passionate about fitness he went to college for it. After graduating with an Associates degree, Michael pursued his CrossFit Level 1 training certificate. He started coaching at CrossFit Petoskey and later moved to Grand Rapids where he coached at CrossFit Luminary.

Other than CrossFit, Michael was passionate about Ultimate Frisbee. He was a captain of the Ultimate frisbee team at Central Michigan University, and was practicing with a pro team called the Detroit Mechanix. Michael and two other Ultimate frisbee players were killed in a car accident on their way to a Detroit Mechanix practice. 

Opening this gym was always a dream of Michael's. He started building a website back in 2019 (which he only mentioned one time in passing). Luckily we were able to locate and salvage the catch phrase "away from the keyboard, onto health," which is better than anything we would have come up with. 

Michael is survived by his parents, girlfriend, friends, and teammates. ​#WeBeforeMe 

Michael's Favorite Workout: "Annie"

Jacob and Jeffrey at the 2021 CrossFit Games Affiliate BBQ and Workout. 

These two teamed up with other affiliate owners to tackle the Big Bob. Even empty and unloaded with more than four people this giant sled was a doozy to push and pull down the field for a few rounds.