Coard Wilkes


In 2007 Coard got his Level 1 certification in CrossFit and has been coaching ever since.  Being part owner of Crossfit Chesapeake, he has been heavily involved with the operation of gyms for over 10 years now.  Having sold Crossfit Chesapeake in 2014, Coard is now delivering expert coaching and programming as head trainer of Crossfit Indian Trail.

Coard has been in the sport of Olympic weightlifting for over 15 years.  He began lifting along with the high school football team’s strength and conditioning program, coached by his father.  During that time, he developed a love for the Olympic lifts and the challenge of increasing his total.  In those years he has won several National titles and competed and medaled in international competitions.

Coard’s weightlifting experience makes him an expert in barbell movements, specifically the Olympic lifts, some of the most complex exercises used in Crossfit.  As a trainer, Coard makes proper technique and movement his  and his athletes’ focus, rather than the weight on the bar.  He also focuses on workouts that are both challenging and fun for members.

Coach Chris Wilkes


Coach Wilkes has been teaching competitive lifting since 1999 and is considered by many as one of the top coaches in USA Weightlifting. He has coached many Youth, Junior, Senior, and Master lifters onto the National and International levels. He is the head coach of Wilkes Weightlifting has served as Men’s Coach for the USAW Men’s Team at the World Weightlifting Championships three times: in Poland in 2013, Kazakhstan in 2014 and Houston, Texas in 2015.  He was a coach for Team Muscledriver for the 2015 National Championships, where Team Muscledriver won best overall team for both the men and women.  Currently, Coach Wilkes is head coach for Little League Weightlifting, lifting out of Crossfit Indian Trail.

Coach Wilkes has been coaching and training athletes in football, track and field, swimming, and tennis for over 16 years, using Olympic Weightlifting as the center of his training. He also coached football at the middle and high school levels. He was the Strength and Conditioning Coach at a local High school for the football and track team. He brings the great combination of being an experienced meet coach as well as demanding technique from his lifters in the training room.

Additionally Coach Wilkes was the owner of Crossfit Chesapeake from 2007 to 2014.  Along with his Crossfit experience, he is also a certified personal trainer through NESTA as well as through the Scirion Institute of Physiology.  He is also currently expanding his coaching knowledge and expertise by participating in the US Olympic Committee’s  National Team Coach Leadership Education Program (NTCLEP).  His broad and extensive experience in coaching makes him a highly sought after coach and trainer in the area, as well as nationally.

Caine Wilkes

Crossfit / Weightlifting

Caine has been weightlifting for over 17 years, initially to supplement his football training in middle school. Just a short time after, he decided to focus solely on weightlifting. He has been on the medal stand multiple times as a school-age, junior, and senior lifter, and recently claimed the title of National Champion in the +105kg class in 2013, 2014, and 2015. Also, Caine won the 2014 Pan American Championships in the Dominican Republic.

Most recently, Caine became the first American to snatch over 400lbs in competition since Casey Burgener in 2008, as well as just the eighth American ever to total 400kg or more in competition.  Also, in 2015, Caine became just the fifth American to clean & jerk over 500 lbs in competition. He ultimately has his eyes set on representing the US at the Olympic Games, and is also determined to break the long held superheavyweight American records held by Shane Hamman.

Caine first received his Crossfit Level 1 Certification in 2012.  Having used Crossfit to heal from a back injury, he is an advocate for Crossfit and its methodologies.  In coaching Crossfit, Caine makes technical aspects and range of motion the priority of his athletes.  Along with Crossfit, Caine helps coach the  weightlifters of the Little League Weightlifting team, located in Crossfit Indian Trail.

Margee Keller


Margee has been interested in athletics her entire life.  Growing up, she played multiple sports: basketball, volleyball, track & field, soccer and golf.  In high school, she placed 10th in state for golf, and she was a conference champion in college as well.  Before Crossfit, Margee earned a lot of experience by coaching many youth recreational teams in basketball and soccer, with the ages ranging from 5 up to teenagers.  After coaching, she pursued her black belt in Taekwondo when her kids started showing interest and taking classes.  She earned her second degree black belt in Taekwondo and was also on the demonstration team at her school, where they won numerous competitions.  More recently, she has been a Taekwondo instructor for the past few years.

Margee got into the sport of Crossfit in 2014, and has won a few local and online competitions since coming back from a shoulder injury in 2016.  Most recently, she competed in the 2017 Crossfit Open and placed in the top 2% of women in her division, inching closer to her goal of one day competing at the Crossfit Games.

Soon after being exposed to the sport, Margee became a Crossfit Level 1 trainer.  She is very passionate in her coaching, always striving to learn more about Crossfit and Olympic Weightlifting.  She truly enjoys helping others achieve their goals in fitness, and views her position as coach as a privilege and great responsibility.

Lauren Caruso


Lauren has been crossfitting for over four years now, and received her Level 1 ceritification in 2014, coaching at Crossfit Indian Trail ever since.  Before Crossfit, she had an athletic background, being a D1 college soccer player while studying at Radford University.  Along with that, she has ran over ten half-marathons, and one full marathon.  Her experience in running and soccer gave her a solid foundation in endurance training, and shows in her coaching, as well as her training.

Outside of Crossfit, Lauren is an ER nurse, although she is currently staying home with her two kids, Addie and Austin.  She is married to fellow CFIT member, Paul Caruso, and the two often find themselves competing against each other to take the top score on the daily workout.


Amanda Ford


Amanda has had a diverse background in many sports, being  a competitive gymnast through the age of 14, as well as a soccer player until the age of 18.  She started Crossfit  in 2010, and began coaching it a year after.  In 2012, Amanda discovered Olympic Weightlifting and has been focusing on competing in the sport since, while still coaching Crossfit.

Along with her prior service as a US Marine, Amanda is very diverse in her experience in sport and in her career.  Her gymnastics background gives her a unique perspective on movement, particularly with mobility work.




Scott Stephenson


Scott has been coaching, both Crossfit and personal training, since 2012.  He became a Crossfit Level 1 trainer that year, as well as becoming a NSCA Certified Personal Trainer.  During that time, he also ran group classes at the local YMCA.  He enjoys learning all he can about Crossfit, and enjoys coaching the more complex bodyweight movements to beginning Crossfitters, such as kipping pullups and double unders.

Invested in multiple hobbies, Scott is a fitness jack-of-all-trades.  He works outside of CFIT by selling, designing, and importing fitness equipment, making him very knowledgeable about the latest equipment and gadgets in the fitness world.  Along with that, he enjoys backpacking, kickboxing, and jiu jitsu.  Outside of Crossfit and fitness, Scott enjoys cooking and his Ducati; he also boasts quite the extensive Lego collection.

Scott is a lighthearted family man, being married to his wife Jennifer, and having two children: Evan and Avery.  However, according to Scott, his children’s Lego collection pales in comparison to his.