Why Crossfit Hydro?

Experienced Coaching

We work with you to help you learn the proper techniques for weightlifting and other CrossFit movements to minimize the chance of injury.

Customized Programming

Training for a 5k run, weightlifting competition, or a triathlon? Or are you simply just looking to get in shape again? Through our HydroStrong and HydroFit training paths, we can help you achieve your fitness goals.

Commitment to Safety

We’re passionate about doing things the right way and in doing so, we minimize the risk of injury. Don’t trust your safety in the hands of someone who took a CrossFit seminar over a weekend.

Community Support

Ever been a part of those places where you go in and out and no one knows your name? Not the case here. CrossFit Hydro members are easy-going, inclusive, and community-oriented. Work out with people who start as strangers but soon become close friends!

Our Staff

Justin VanBeek

Owner, Head Coach

Justin attended Buena Vista University and earned a degree in Exercise Science.

After graduation, Justin was the assistant performance coach for various conference championship teams at the University of Nebraska-Omaha. While growing up, Justin’s mother introduced him to weightlifting and helped foster his work ethic. Justin’s drive to help others comes from his own drive to constantly better himself; he has been a multiple qualifier for the CrossFit Regional Games. Justin likes Whole Foods, Mo’s Bacon Chocolate bars, and pizza (every once in awhile). Justin married Megan in August 2017.

Qualifications
  • Bachelor's Degree in Exercise Science

  • Graduate Work in Exercise Science

  • CrossFit Level 1

  • CrossFit Mobility

  • Crossfit Aerobic Capacity

  • Gymnastics with Carl Paoli

  • Certified Strength and Conditioning Specialist (NSCA)

  • USA Weightlifting Sport Performance (USAW-L1)

  • Michael Cohen Olympic Weightlifting Seminar

  • Kendrick Farris Snatch Coaching Clinic

  • Crossfit Spot the Flaw Course

  • Strength & Conditioning Coach at UNO (2005-2012)

  • Four time Crossfit Regional Qualifier

Megan VanBeek

Crossfit Kids Head Coach

Megan attended the College of St. Benedict in Minnesota where she majored in Elementary Education. She is currently a 6th grade teacher in the Millard School District. While in college, she was a distance swimmer and competed for St. Benedict. To stay fit after graduation, Megan tried CrossFit and has seen tremendous strength and power gains. She enjoys working with youth and encouraging them to become better at whatever it is they want to do. Megan likes trying new recipes, country music, and frozen yogurt. Megan and Head Coach Justin were married in August of 2017.

Qualifications
  • CrossFit Level 1

  • CrossFit Kids

  • Crossfit Gymnastics

  • State of Nebraska Teaching Certificate

  • Michael Cohen Olympic Weightlifting Seminar

  • Kendrick Farris Snatch Coaching Clinic

James D’Agata

Crossfit Kids Coach, Crossfit Coach

James is 4th grade teacher in the Millard School District and a specialist in the Nebraska Army National Guard. He began CrossFitting to stay in shape and enjoys the challenge and intensity of the workouts. James is dedicated to helping kids do their best in the midst of struggles and adversity by being a positive role model. James likes crossword puzzles, beef brisket, and coffee with honey.

Qualifications
  • CrossFit Level 1

  • CrossFit Kids

  • Crossfit Gymnastics

  • State of Nebraska Teaching Certificate

  • Kendrick Farris Snatch Coaching Clinic

Jen Power

Crossfit Coach

Jen attended the University of North Florida where she played soccer. Jen then served in the army until her first child was born. Currently, Jen is raising six children, ages 2 to 16 years, with her husband, Darren, who also enjoys CrossFit. She is passionate about helping others see their potential by trying things they never imagined doing. Jen likes quilting, coaching youth soccer, watching lifting/CrossFit videos on YouTube, and buying ice cream from an ice cream truck.

Qualifications
  • CrossFit Level 1

  • Michael Cohen Olympic Weightlifting Seminar

  • Kendrick Farris Snatch Coaching Clinic

Jordan Coughlin

Coach/Mobility and Rehab Specialist

Jordan has over 7 years of coaching and training experience.  He has been a member of Crossfit Hydro for over 4 years and has chosen to sharing some of his coaching and training skills with his fellow members.  As a Licensed Physical Therapy Assistant Jordan is a stickler for good movement along with the rest of the Crossfit Hydro staff.  Many times you can find his wife Steph and his training assistant his daughter Tegan with him at Hydro as well.

Qualifications
  • Licensed Physical Therapy Assistant

  • Certified Strength and Conditioning Specialist (NSCA)

  • Crossfit Spot the Flaw Course

  • ICON Athlete Training Camp

  • Michael Cohen Olympic Weightlifting Seminar

  • Kendrick Farris Snatch Coaching Clinic

Caleb Beaver

Crossfit Coach

Caleb recently graduated from Buena Vista University with a degree in Athletic Training.  Caleb completed his Crossfit Level 1 in December 2015 and has Crossfited on his own and at affiliates where his father was stationed in the Air Force. He completed a college internship at Crossfit Hydro in 2016.  When asked why he likes Crossfit Caleb says, “Athletic Training encompasses some aspects of rehabilitation and preventative treatment, I believe that the use of fitness is a way to prevent injuries as well as a way to rehabilitate an individual quicker and with greater improvements than with conventional physical therapy”

Caleb teaches swimming lessons and is preparing for application to Air Force Officer Training School.

Qualifications
  • Bachelors Degree in Athletic Training

  • Crossfit Level 1

  • Kendrick Farris Snatch Coaching Clinic

  • Crossfit Hydro Coaching Internship

Colin McDermott

Coach

Colin attended the University of Nebraska receiving a Bachelors Degree in Exercise Science and Nutrition and went on to receive his Nursing Degree at UNMC.  He is a full time Nurse with Nebraska Medicine.  Colin has over 6 years of experience as a trainer and coach at 3 different gyms in Omaha.  He joined Crossfit Hydro as a member in June of 2012.  Colin played youth sports including high school football and track.  He’s taken that competitive spirit to competing in local Crossfit and Strongman competitions.  You can be sure to find Colin tailgating and having fun in Lincoln during any Husker home football game.  

Qualifications
  • Bachelors Degree in Exercise Science and Nutrition

  • Crossfit Spot the Flaw

  • Nursing Degree from University of Nebraska Medical Center

  • Registered Nurse

Kevin Sefcovic

Coach

Kevin separated from the Navy in 2014 and has been attending UNO for Cybersecurity ever since. Currently, he is working as an IT Security Analyst for the county. Kevin was introduced to Crossfit in 2010 while stationed in Guam. Crossfit has helped him understand how to focus on what is important and strive to reach his goals.  He is married to Becky, who works out at Crossfit Hydro when she is not training as part of the Navy Reserves. Kevin enjoys video games, filling the gym with chalk and sweating everywhere. Kevin is originally from Michigan.

Qualifications
  • Navy Certified Fitness Leader

  • Michael Cohen Olympic Weightlifting Seminar

  • Kendrick Farris Snatch Coaching Clinic

  • Crossfit Hydro Coaching Internship

Ashley Dail

Coach

Ashley graduated from University of Nebraska at Omaha with a degree in Physical Education  specializing in Exercise Science.  She completed a college internship with us in the fall of 2015 and has continued coaching on-ramp, regular classes and assisting with Crossfit Kids.   Ashley also works as a Physical Therapy Technician at Community Rehab Physical Therapy, Head Lifeguard/Swim Instructor at the Bellevue Lied Activity Center and as a Swim Coach for Bellevue Swim Club. Ashley swam and played volleyball in high school.  She says: “Physical fitness and health has always been apart of my life, I love the energy, the social aspect, and feeling of accomplishment it gives you. I got into this field of study because I want to make a change, motivate, and help others like previous people have done for me and educate people on the importance of a healthy lifestyle.”  Ashley is studying for her CSCS certification and completing requirements to apply for Physical Therapy Assistant school.

 

Qualifications
  • Bachelors Degree in Exercise Science

  • Michael Cohen Olympic Weightlifting Seminar

  • Kendrick Farris Snatch Coaching Clinic

  • Crossfit Hydro Coaching Internship

Eldon Stull

Coach

Eldon is a Sergeant with the Sarpy County Sheriff’s Department.  He is a founding member of Crossfit Hydro and completed the Crossfit Hydro coaching internship program in 2017.   Prior to Crossfit Hydro/VanBeek Fitness he followed Crossfit.com main site programing with a number of other law enforcement professionals. He has been Crossfitting for a little over 7 years.  He looks forward to taking some of his training and teaching background from the Sheriff’s Department and applying it to his passion for Crossfit.  Eldon is married and has 4 children from Elementary School to College.

Qualifications
  • Crossfit Scaling Course

  • ICON Athlete Training Camp

  • Kendrick Farris Snatch Coaching Clinic

  • Crossfit Hydro Coaching Internship

Jackie Boeck

Intern Coach

Jackie’s interest in Crossfit started in in the summer of 2012, when she saw Annie Thorisdottir on TV at the Crossfit Games and thought that they were amazing women doing amazing things.  “Now I’m doing thing I never thought I would be doing.  It has helped me learn to control my asthma and shows people that have chronic disease that anything is possible.”  Jackie recently graduated from the University of Nebraksa at Omaha with Bachelor of Science in exercise science. She is currently pursuing a Master of Science in exercise science with a concentration in Biomechanics.  Jackie also works in the athletic training clinic on campus.  She ultimately intends to pursue Physical Therapy School.  Jackie is engaged to Chuck with a wedding planned in 2018.  Jackie played Basketball and Soccer in high school.  She has a twin sister and is originally from a small town in western Iowa.

Qualifications
  • Bachelors of Science in Exercise Science

  • Crossfit Scaling Course

  • Michael Cohen Olympic Weightlifting Seminar

  • Crossfit Hydro Coaching Internship

  • Masters in Exercise Science (in progress)

Michael Toupin

Intern Coach

Michael recently graduated from the University of Nebraska at Omaha with a Bachelor’s degree in exercise science.  He completed internships at Crossfit Hydro and a local bootcamp. He also personal trained at the university. Played baseball as a kid. Currently love snowboarding and working out. He works at Play It Again Sports and dreams of owning his own gym someday.

Qualifications
  • Bachelors Degree in Exercise Science

  • USA Weightlifting Sport Performance (USAW-L1)

  • Crossfit Scaling Course

  • Crossfit Hydro Coaching Internship

  • Kendrick Farris Snatch Coaching Clinic

John Dunn

Nutrition Coach / Member Relations

John joined CrossFit Hydro in August of 2013 with his wife Susie.  John has long had a passion for food and the impact it has on the human body. Having tried many “diets” and eating plans he has learned that habits and skills are really the key to nutritional success.   He has completed his Precision Nutrition Level 1 Certification and is available to help members with their nutritional needs. John has also joined the PN ProCoach program which allows members to join a year long nutrition and lifestyle change curriculum all delivered via the web.

Crossfit Hydro has fundamentally changed his life for the better and he is committed to help the gym do that for as many people as possible. If you have needs as a member feel free to reach out to John, Lisa or any of our coaches and they will work constructively to help make changes.

Qualifications
  • Precision Nutrition Level 1 Certified Coach

  • Precision Nutrition ProCoach

  • Concept 2 Instructors Course by Dark Horse Rowing Academy

  • Crossfit Scaling Course

  • Michael Cohen Olympic Weightlifting Seminar

  • Kendrick Farris Snatch Coaching Clinic

Crystal Stidham

Massage Therapist
Qualifications
  • Licensed Massage Therapist

  • CrossFit Level 1

Lisa Dempsey

Member Relations (Volunteer)

Lisa has been a member of CrossFit Hydro since August 2013 and within a month of joining, she saw physical changes that she never achieved during her 30 years of running. As with anything new, she wondered if the initial excitement would eventually wear off. It hasn’t! Lisa continues to attend class most days of the week. CrossFit Hydro has been so beneficial that it is now engraved in her lifestyle and she hopes it becomes part of your lifestyle, as well.

WANT TO LEARN MORE?

Frequently Asked Questions

Q: What should I expect when I join?

Our community at CrossFit Hydro is an amazing group: genuine, friendly, welcoming, and, pushy—in a good way! You can expect members to push and encourage you during partner workouts, challenge you individually, and cheer for you. Don’t worry if you’re not “feeling it” on any given day. Show up and do what you can- that’s what counts.

Everyone knows that life can be tough and it’s easier to crawl under a blanket with a bag of chips. But you won’t be allowed to do that. At least not very often….

Q: What are programs and workouts like?

Coaches attempt to cover every possible exercise, lift, and movement in a two-four week time frame every month. Rarely will you see the same exact workout twice. In addition, to help build aerobic engines and stamina, they will program the following workouts (along with a strength session) on a regular basis:

  • A shorter “sprint” (under 6 min.) workout. This may include heavy weights
  • A “middle distance” (8-12 min.) workout. This may include moderate weights
  • And every once in a while, a longer (20+ minute) workout either with or without light weights

One of the biggest benefits you will receive from joining CrossFit Hydro is the customized programming. Emphasis is on developing your strength and power since those are usually the first two physical qualities people lose as they get older

Q: What is CrossFit?

CrossFit isn’t just a one-and-done workout. It’s a lifestyle decision that if done with audacity and consistency, can deliver colossal results. We think it’s best summarized here:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~Coach Greg Glassman, CrossFit Founder and CEO

Q: Why Should I Do Crossfit?

Have you wondered why most people don’t see results after working out multiple times a week for 45 minutes at a time using weight machines and treadmills? It’s because intensity is missing.

Forty-five minutes at a steady state will burn calories, but the intensity isn’t there to “shock” muscles and the central nervous system into action. People who engage in high intensity, short duration activities, like CrossFit, experience positive benefits to their body mass index (BMI) and a greater boost to their overall fitness. But that means being uncomfortable…and you have to be okay with that.

People who CrossFit will tell you the workouts never get comfortable. But, the trade-off is you’ll spend less time working out to see great results. Intensity. That’s why CrossFit training works.

Q: What should I expect to gain from CrossFit training?

You are here to see positive physical results, boost fitness, and make the most of your time. CrossFit training philosophy means short duration activity at a high intensity.

By doing CrossFit and making your health a priority, you will gain:

  • strength
  • speed
  • power
  • and a stronger heart

And, when combined with smart food choices, you can lose weight and become leaner. Our training is designed to prepare you for whatever life throws at you. CrossFit calls this general physical preparedness (GPP). GPP applies to:

  • lifting a heavy box from the floor to above your head and placing it high on a shelf
  • carrying multiple, heavy grocery bags in from the car
  • carrying kids on your hip or shoulders
  • helping a friend move
  • hiking with family
  • a spontaneous decision to run a 5K

You get the idea! The examples are endless. Your physical changes and strength gains won’t happen overnight, but they will happen.

Q: Why should I do CrossFit training?

CrossFit training is unlike any exercise program found at a traditional gym. You won’t see mirrors, nautilus machines, or treadmills. Instead, you will see things like barbells, weight plates and heavy kettlebells. For many people, this is an advantage because they are ready for a change–they are ready to shake up old fitness routines and try something new. If this is you, then you are at the right place.

At CrossFit Hydro, you’ll be exposed to moves and exercises you may never have heard of before—or, haven’t done since high school sports conditioning. They include:

  • weightlifting moves called snatch and clean and jerk
  • powerlifting moves like the squatdeadlift, and press
  • gymnastics movements like pull ups and handstand push ups
  • exercises like box jumps and wall balls
  • mobility exercises to improve your range of motion and boost your flexibility

Plus, you will spend time learning the correct technique for each exercise and movement so you can perform them safely.

Q: Who Does CrossFit?

If you think you have to be young, fit or athletic before starting CrossFit, you’re wrong! CrossFit Hydro’s membership spans all age groups, fitness levels, skill levels, body types, and athletic experiences.  We have moms, dads, grandparents, sisters, brothers, sons, daughters, college students, business professionals, swimmers, runners, golfers, etc.

But, we have one thing in common: to be better than we were yesterday.