Nicole Bohannon

I am one of those people who has always struggled with my weight. As a young child, I lived a very sedentary lifestyle and my family didn’t make the best food choices. And as the years passed, the weight packed on.

As a heavy student, I dreaded all forms of physical activity. I would frequently choose a nap after school over sports or extra curricular activities. This extreme fatigue continued into college, where the “freshman 15” turned into the “freshman 50+”.

At my heaviest, I weighed 261lbs. Then one day in early 2017 I decided to stop throwing myself a pity party and to do something about it. I put myself on a low carb diet (I suffer from a form of insulin resistance) and started watching the weight fall off. After a few months, I was able to loose around 30lbs. After losing that weight, I felt good, but also felt that something was missing. I knew I needed to now incorporate a form of fitness into my routine.
Having a connection to Chino Crossfit, I finally accepting his invitation to join them for a Saturday morning workout. I was eternally grateful for modifications because the things other people were doing looked very intimidating. Even with the modifications though, I still wanted to die! But one thing I couldn’t shake was the atmosphere surrounding the box. There is so much positivity and encouragement from others. Unlike other gyms there is no judgement here. No comparisons, no vulnerability, just hard work from everyone there.

For that reason, I decided to not give up on myself for once and joined the 8:30am Fit30 class. Four times a week, and the occasional Saturday morning, I work my butt off. And in the past 7 months, I’ve lost another 40lbs! Bringing my weight loss total to 72lbs! Off the scale, other improvements in my life since starting at CCF include an insane amount of energy throughout the day and an overall renewed sense of confidence. A confidence I have never felt before…Confidence to do those crazy things I saw people doing at my first workout! I still have work to do, but I wouldn’t choose to do it anywhere other than CCF!


I would like to take this opportunity to share my success story with you…

Paleo has seriously changed my life forever. I started my new lifestyle May 11, 2015. By the time the challenge ended on June 12, 2015 (my birthday) I lost 21 Ibs. I lost the weight without the assistance of any medical intervention. I learned about the paleo diet during a nutrition basics class facilitated by coach Karen. Later, coach Karen encouraged me to register for the Lurong Living Summertime Challenge. Without hesitation I agreed to participate in the challenge. I did my own research and started checking out the Lurong Living website to get more info. Eventually, I was convinced that Paleo is for me and that it will change my life, which, fortunately for me, it has. Another plus for me was that the challenge ended the day of my birthday. I figured following through and getting results would be the greatest gift to give myself.
My life before Paleo was seriously excruciating. Moving around, doing physical tasks really became very difficult. Socially, I did not gel anymore. Buying clothes really became a huge problem, as I was unable to find suitable clothes that I like and in my size. It was almost like as if I was collecting illnesses/conditions too; asthma, swollen ankles, high blood pressure, depression, headaches, and acne just to mention a few. When the opportunity to participate in CrossFit came my way I hesitantly took the leap of faith. I started participating in crossfit 4 days/week in February 2015. I was working very hard, but only seeing little improvement. I decided I needed to step it up and take things to the next level. I knew that my diet needed to change, but wasn’t quite sure how to change it.
Today I realize that Paleo eating is the answer. Since starting this challenge my entire mindset has changed. I have mental and physical goals. The Paleo lifestyle has enabled me to focus on those goals. There were other things that I did that helped me stay the course. Coach Karen gave me an audio book called The Compound Affect. I listened to this motivational audio book while in my car on a daily basis. There were days when I was tired and wanted to give up, but the audio book kept me grounded. I also kept my distance from people that would distract me or get me caught up making poor health choices. I meal prepped, started going to the fresh produce and butcher 2-3x/week, kept Paleo snacks and water on standby at all times. Furthermore, I started hanging out at nutrition and sports stores for motivation. Doing all of this kept me focused.
Since starting the Lurong Challenge on May 11, 2015, I am a completely different person. My social circle has grown from just a handful of friends to many. All of my past daily illnesses/conditions have subsided. Asthma symptoms are minimal and my ankles don’t swell. My blood pressure is normal. No acne… And I don’t have headaches. Most importantly, depression is no longer present. My mindset about health and food has changed completely. I am advocating paleo on a daily basis, motivating people to follow my lead and paleo. Paleo is not a complex lifestyle and really easy to follow. I want to thank Chino CrossFit and Lurong Living for providing this opportunity to make healthy changes in my life. Thank you for letting me share my story. I hope that it will motivate and encourage other people.



I can’t believe that it’s only been a year.

Just 12 months ago I was wondering what CrossFit was, and now I can’t imagine my life without it. For the last decade I have been in a constant battle with my waistline. The freshman fifteen morphed into fifty and I was the heaviest I had ever been. I tried it all. I had memberships to gyms. I spent hundreds on exercise DVDs, and I bought gadgets that I saw on TV. I had success, but never had any sustained success. The day I started was the day that it all changed.

Before I stepped foot on the Chino CrossFit, I had no idea what I was getting myself into. I heard stories about CrossFit, and many of my friends and family members thought I was crazy to try it. Using my Amazon Local voucher, it was too good of a deal not to just see what this workout phenomenon was all about. I will always remember my first week. I always thought that I tried to stay semi-active throughout my life, but the first week of CrossFit showed me how truly out of shape I was. To be honest, I was sore for the first three weeks. But, never in that time did I want to quit. The key difference was the people. Karen and Gabriel and the entire Chino CrossfFit community were amazing. From the moment I started they were welcoming, accommodating, and always motivating. I was doing exercises that I never thought I could ever accomplish. It has always been a positive environment. The coaches were all very good at scaling each exercise to a level where I was consistently being challenged and improving. What made the workouts great was that it changes every single day. It did not feel like a workout routine, but a daily challenge. Within a month, I could see the improvements. Looking back, it was the exercise that got me in the doors, but it was the community that made me want to stay.

After a couple months of CrossFit, I decided to do the Paleo Challenge. This is when things really started to take off. It really opened up my eyes and changed the way I looked at food. Within the first week I was down about 7lbs and by the end of the month long challenge I lost 42lbs. The combination of diet and exercise helped me get into the best shape of my life. I had more energy than ever before. I had never felt healthier in my life. At my heaviest I was tipping the scales around 250lbs and now am down to 160lb.

Words cannot begin to express how thankful I am from this experience. I guess I’m using this opportunity to not only share my story, but to also say thank you. Thank you to the members of the box that keep me motivated every day. Thank you to the coaches Gabriel, Karen, Matt, Goose, Courtney, and Carlos for always pushing me to always improve. For anyone thinking of starting CrossFit, I highly encourage you to come out and join us. You can do it, it will work in your busy schedules, and it will be a decision you will not regret.

Seansen Mejia


Just over a year ago I was 170 lbs. at 5ft 4in., having such an active family made it hard for me to keep up. After being told by my doctor and family that I needed to loose weight, I knew I needed to start taking better care of myself. My feet would hurt all the time, I constantly had headaches, I was depressed and I had little to no confidence. My sister was trying to get me to start working out with her. At first I was very skeptical to go to a gym, but my sister convinced me. So we went and signed up together, but every time I walked in I was always uncomfortable, which made it even harder to go.
After about seven months I noticed I was stronger but my body hadn’t changed much. I was loosing weight but I wasn’t achieving my goals. Which lead me to loose the desire to go to the gym. After one night talking to my friend Theresa, who was already a member of CCF, I decided it wouldn’t hurt to try something new.
After only the first couple weeks I knew I had to sign up after my groupon expired. From the very beginning I felt right at home. Everyone is so friendly and encouraging. I’ve only been with CCF for about 3 months and not only have I gotten stronger, but my body has dramatically changed. In May I signed up for the Lurong Living Paleo Challenge. This is where I changed my eating habits, and learned about healthy eating. Since then I have continued to eat healthy, and any time I get a chance I try to show people how eating healthy can change your entire life, one meal at a time.
Since the day I signed up, Crossfit has become such an important part of my life. Not only because of the great coaches or workouts, but because of the great people I have met while here. Not only have my headaches subsided, my feet no longer bother me but most importantly, my mentality has totally changed. Every day that passes I gain more and more confidence in myself, and depression is no longer an issue. In making the decision to better myself in the past 3 months I have lost a little over 15 lbs, for a total weight loss of 40 lbs.
Every morning when I go into the box I look at the Crossfit Woman’s Creed and smile. I am very proud to say that Chino Crossfit is my box. I don’t think I could be where I am today if it wasn’t for Coach Karen, Gabe and Matt pushing me to limits I never thought possible.
I want to inspire people. I want someone to look at me and say “because of you I didn’t give up.”

Emily – Success Story

I can clearly remember the day I was officially jerked in to the reality of my unhealthy lifestyle.

ChinoCFsuccessEmily I was at the doctor’s office for a physical and after some small talk, she looked me in the eye and said “I hope you aren’t planning on getting pregnant any time soon, you are in no shape health-wise to have a baby. You are overweight, your diet is unhealthy and inconsistent, you don’t exercise and you’re only 23 years old.” Whoa! I had only been married for about a year and wasn’t thinking about kids but hearing it straight to my face shook my world. So I tried to turn things around, I decided to try Zumba a couple times a week with my sister. Around the same time, my husband went to a CrossFit gym with a couple friends of ours, he instantly fell in love. We kept doing our separate workouts for a little while, each time he’d try to convince me to go with him but I was literally terrified because of the workouts he’d describe to me.

After a few months of listening to him I decided to try it out. I told him I’d only go to a morning class because I was too embarrassed to work out with our friends. That first workout consisted of running, push-ups and kettlebell swings. I barely finished, and took way longer than everyone else. The next morning I could barely move, but there was a spark. I wanted to do better, push myself harder, and see if I could change things around.

After doing Crossfit for a couple months, my box that I attended in Washington decided to do a Paleo Challenge for the New Year. My husband and I both decided to participate in the 30 day challenge. My starting weight was 175, I was amazed that a week into it I lost 10 pounds. I loved the results I saw with Paleo, my face cleared up, I slept better and I had enough energy to do two WOD’s some days. I had never felt healthier and it was great. We decided to go a little past the 30 days and ended up doing a 6 week challenge. My ending weight was 140…I lost 35 pounds in SIX WEEKS! I went from a size 10/11 to a 6, and a large/x-large to a medium.

In June of 2012, my husband and I moved to Chino, California for a new job he was offered. As excited as I was about the future, I was nervous that I would gain back everything I had lost without the support of my Crossfit in Washington. I tried out a Crossfit in the area for a couple months but felt the need to look elsewhere for a place that focuses on community. I found Chino Crossfit and instantly felt like family walking through the door. The one thing I love about this box is that they have pushed me to be a better me. After a year of CrossFit I had most of the basic movements down, but Gabe and Karen didn’t let me stay with “basic”. Since I’ve been at Chino Crossfit I have learned kipping pull-ups, toe-to-bars, REAL push-ups and I can do an 85 pound thruster ☺ I walk in with hesitancy most days, wondering if I can lift that heavy weight they are prescribing; but I walk out confident, pumped and ready for the next day’s WOD. Not only has my body gone through amazing changes, but internally I feel like a whole new person.

That’s CrossFit. It’s an intense, tough, knock-you-on-your-butt journey; but it’s a beautiful, life changing and life giving one as well.

Alma – Success Story

I discovered CHINO CROSSFIT when it first open in 2010.

At first when I spoke to Gabriel (coach and owner) regarding the type of gym he was opening I really didn’t think it was a place I would enjoy.

The first day I walked into the BOX and tried my first WOD(workout of the day) in that moment my whole life changed. I was no longer in a traditional gym I was a part of a community, a family nothing but positive people that were there in the box trying to accomplish the same thing I was. It took a short time to get used to the lingual that is use by cross fit, once I heard it a few times I was a pro and understood what was asked of me to do. My body would ache everyday but with all the soreness I knew something was going on within myself.

Confidence,strength, and commitment, but most of all I knew my time at the box was never a waste of time.

Thank you, Karen and Gabriel for all you do for your members of the BOX.  – Alma

Jennifer Stewart – Success Story

CrossFit gave me the tools for life

When I first joined Chino Crossfit and began to read more about the Crossfit world, I would often hear people say, “Crossfit changed my life!” In those first few weeks and months of gut-wrenching workouts, I didn’t get it. At all. I felt insane to actually be paying to be tortured….especially when I kept coming back for more! I started Crossfit out of shape, with nagging major and minor health problems, and afraid that my work as midwife would soon suffer because of my increasing inability to handle the erratic schedule and long nights that often come with the job. I was an embarrassing pushing-200-pounds. I felt stuck, having failed at careful diets, attempts to exercise, and completely lacking success in the past at keeping weight off once I did lose it.

But that all started to change. I swelled with internal pride when I was still standing after those first two weeks. I grinned when I ran a little further, lifted a little heavier, squatted a little more perfectly, and did more reps in a row than I had done the week before. I started watching pounds, then inches, melt away. The expenses started mounting as I went down one, then two, then FOUR pant sizes, and had to replace every article of clothing that I owned! I realized that I slept better, had so much more energy, walked with a spring in my step, and pretty much felt invincible!

In September 2012, I signed up for the Whole Life Challenge, an 8-week lifestyle change that would eliminate all sugar, grains, and dairy (except for butter) from my diet. Before this, I could never make that big of a jump in my already healthy eating habits. But since starting Crossfit, I knew I could do anything, so I entered the challenge without fear. After all, it was only 8 weeks…..56 days….1,344 hours….right? My results? I lost another pant and skirt size. I saw stomach muscles appear that I didn’t know existed. I found out I had ribs that could actually be visible. Who knew?? My body happily adjusted and adapted to the new changes, and I realized I could never go back to how I did things before.

I proudly join the forces and say, “Crossfit changed my life!” I learned how to always keep a workout interesting, even if it’s a backyard WOD. I learned what movements my body could handle, and what was too much of a stress. I learned that I was happiest pushing myself to beat myself, rather than focusing on anyone else, and that there was great satisfaction from setting a hard goal and being able to say, “I did it!”

I discovered the tools that work for ME – I can’t eat grains, except for corn. Sugar is best eaten once a week at most. Fermented dairy products are the only ones my body processes well. I perform best on a minimum of 6 hours of sleep. I need to workout at least three times a week to properly maintain, and keep my body, mind, and emotions in balance.

I have learned that I’m stronger than I thought, that any impossible mountain can be climbed one step at a time, and that there is a thrill with meeting a new challenge or adventure with a “yes I can!” attitude…and then doing it. I lost 5 pant sizes, 3 dress sizes, 40 pounds, and 18″. I gained a lifestyle that will be with me for a very long time, and that I can use to help, encourage, and educate others on their journeys.

Thank you Chino Crossfit!
Jennifer Stewart

Warren – Success Story

When I walked into Chino CrossFit in August 2012, I had no idea what type of gym it was or how it operated.

ChinoCFsuccessWarren I was debilitated and attempting unsuccessfully to recover my mobility lost because of a disease and hospitalization a year ago. I was losing the ability to walk without a cane, and was willing to try one gym or many to find a way to reverse this trend.

That’s when I met the owner, Gabriel, and we came to an agreement and I showed up the next day for my first elements class.
It soon was apparent that I was incapable of doing many things the other members were doing. But Gabriel modified my movements to elements I was capable of doing. I found myself moving again, and so I proceeded to do these movements as much as I possibly could. After a few weeks under the guidance of Gabriel, my mobility, balance, and flexibility improved dramatically that I no longer needing a cane to walk. One week later, I was able to run 200 meters, then increased the distance to 400 meters by week’s end.

One of my goals was to run 5k at the 1-year anniversary of my debilitating hospitalization. With my new found training, I appreciated a new energy that translated in my personal life as well as my professional world. After a 4 months of training, I not only run my first 5k run, but I also finished under the 1-hour cap I give myself, and with the support of the entire box! Upon completion of the run, I felt rejuvenated and 10 years younger. Once my fears were conquered, I redoubled my efforts to accomplish all the things my doctors advised me to do.

CrossFit has given me back the ability to move with confidence, attitude, and appreciation of life! I am 62 years old and would recommend the CrossFit experience to people of all ages no matter your athletic background or medical impairments. Gabriel has helped me eliminate the hurdles of my physical and medical limitations, in which they are non-existent to me and to him. I look forward to where CrossFit will take me in the next year!

Watch Warren conquer a heavy deadlift with easy, just 6 months after starting CrossFit – Click here for Video

Mom – Success Story

I just turned 70 years old in October 2012.CCF #22 034

Overweight, tired, out of breath, and with multiple health issues, my daughter convinced me to try CrossFit.

My daughter Karen has been doing CrossFit for over 2 years. She is so much healthier, lost a lot of weight and her confidence level has never been higher. She inspired and encouraged me. She says the family that WODs (workout)  together, stays together. I decided to follow her lead.

So I joined Chino CrossFit and could only do a few push-ups, could barely run, and squats were difficult and painful.  After 30 days of consistent exercise of 2 times/week, I started to see results and change in my body as well as my mind. I became more fearless. The Chino CrossFit team encouraged me. They helped me with learning the techniques. They make me feel that I’m a part of the family.

Since joining, I’ve lost eighteen pounds, my blood pressure, cholesterol, and triglycerides have dropped to normal levels. I feel stronger, healthier, and energized to do so much more on a daily basis!

It’s a change of lifestyle, as well as diet for me. I’m now forging a new healthier future!!!