CrossFit XR was founded on pure motivation and dedication and the desire to be better then you were yesterday. We are a community that provides continual and unwavering support.  The sole purpose of CrossFit XR is to empower and strengthen individuals, families and communities by encouraging them to be stronger, mentally and physically and to live an active and healthy lifestyle. We will challenge you outside your comfort zone in a safe and judgement-free zone.  We will help you set goals, short and long term, so your experience at CrossFit XR is always a success!

American College of Sports Medicine-EPC in  1992
Level 1 CrossFit  Trainer since 2008
CrossFit Kids Certified in 2015

American Heart Association CPR and AED certified

Favorite WOD: Filthy Fifty and Fight Gone Bad

Favorite Cheat Meal:  Parmesan Chicken Pasta and Chocolate chip cookies

Favorite Quote:  “JUST DO IT” …Whatever the goal…it IS possible! 

​Liz Brozowski (Diabla)

My passion for fitness started at a very young age as a gymnast.    I competed high school and club gymnastics and on into college where I competed my freshman year.    After my freshman year I decided my academics were more important, so I took a break from gymnastics to focus on my studies.     I graduated college with a Bachelor of Science in Physical Education with a minor in Health fitness.    I went on to teach Physical Education but in the process decided my passion was really in Fitness.    I  worked in Corporate Fitness as an Exercise Physiologist in NYC and then moved to FL where, for the next 20 years, I worked at The Polo Club of Boca Raton as a Personal Trainer, Group Exercise Instructor, Assistant Spa and Fitness Director as well as Group Exercise Coordinator.    In my spare time, I was a civilian Drill Instructor for a “Marine-Based” Boot Camp.     In 2000, I ran my first marathon in Hawaii.    I ran my second one in Chicago in 2001.   In 2003  I gave birth to twin baby girls, the light of my life.     In 2007 I competed in Fitness Competitions, winning 2nd and 3rd place, then headed to Nationals where I placed 7th in my height class.    In 2008, I was introduced to CrossFit!     My life was changed forever!    I became Level 1 certified in 2008 and coached for CrossFit HardCore in Boca Raton, FL.   In 2009, I met my husband, Patrick, fell madly in love, and moved to Raleigh.   I worked for the Alexander YMCA for 3 years as a Personal Trainer and Group Exercise Instructor.   At that time CrossFit was just starting to grow in the Raleigh area, so no one was hiring coaches.   As soon as I could find a box to coach at and train people, I left the Y.    For the next  2 yrs, I worked as a Coach at CrossFit Embark in Apex and CrossFit Garner. 

Finally in 2013-2014, I began training out of my garage.    It started with just a few friends getting together and working out “CrossFit style”.   Two years later, the Garage Crew, made up of 30 people, became CrossFit XR!   My dream had finally come true!   CrossfitXR is a way of life but more importantly it is a community!   I have always believed that CrossFit IS for everyone.   We are all here to get fit, stay fit and live long healthy lives.   As a coach, it inspires and motivates me to be able to help others reach their goals.   


Kristie Cates (Burpy)

My CrossFit journey began about 4 years ago, out of shape and unhappy I decided I needed a change in my life I did some research and found a CrossFit. I went not sure what to expect from it and I liked it but only did it a few times and then left. A couple of months later I heard of a box, CrossFit Garner, that had recently opened I knew someone who worked there, and they told me to come and try it out and I did. It was a great fit for me and then not long after I met Liz who forever changed the way I looked at CrossFit, I not only drank the Kool-Aid I chugged it. As a young mom life seemed to be out of control and not going in the direction I wanted it and CrossFit gave me a happiness I had never known, to do all these things that I never thought I was capable of just blew my mind and made me want more.

I have found a home and family at CrossFit XR, I love what I do, and I love the members there I couldn’t imagine being anywhere else. My favorite work out is “Annie” and my favorite movements are: power snatches and deadlifts (maybe pull-ups will be in there one day). I hope to go back to school within the year for Food and Nutrition. I have enjoyed this journey, I look forward to where it takes me and getting my CF-L1 is just another step in this incredible journey I am taking.