About Us
CROSSFIT FAMILY
Arthur and Heather Naldoza
Owners/Level 1 CrossFit Trainers
ABOUT HEATHER
“I’m a wife and mother of four. I don’t have time for that.” That was my excuse for not exercising. In October of 2009 my friend encouraged me to run a 5k. Knowing I wouldn't be doing much running I agreed. After I finished I felt a sense of accomplishment that I had never known before. With my adrenalin pumping I foolishly agreed to run the Nike Women’s Half Marathon the following year. I began training. Running further and further every day. Feeling stronger and stronger everyday. I finished the Half Marathon and was amazed at how great I felt. I continued running after the half marathon, but felt I was lacking something. My husband encouraged me to do CrossFit workouts with him in our garage. I had no idea what a box jump or squat clean was, but I was game to try something new. I loved the workouts!
The constantly varied workouts kept me wanting more. I will never forget the feeling of my first kipping pull-up or breaking my PR on a dead-lift. Owning a CrossFit gym and being able to train others to experience moments like those are so fulfilling. We are a family at Rio City CrossFit. We all support, motivate, and push each other to new levels. CrossFit has changed me. I’m still a wife and mother of four, but CrossFit is something that I will always have time for. The question is, do you?
ABOUT ARTHUR
Everyone remembers his or her first CrossFit workout. Mine, well needless to say I was left crumpled on the floor looking like a wet, steaming pile of, well you get the idea. I really was hooked from that point on. I love the lifestyle. I also love sharing it with others and take pride when a member of our family reaches a new milestone or PR. I believe that everyone who trains at Rio City CrossFit is family. If you have done any research at all on CrossFit you have undoubtedly heard of the Group Dynamic that we CrossFitters are so proud of. We are social creatures and I believe we do our best work in the company of like-minded individuals. Step inside of our gym to see it and feel it. Try a workout to truly experience it! Our members range in age from teens to late fifties. All are welcome in our gym and we firmly believe that CrossFit is for everyone. We are committed to the basics and the foundational movements of CrossFit. Translation: we squat a lot! I have a Law Enforcement/Military and Martial Arts background primarily as an Officer, Agent, Tactical Operator and Tactical Trainer. I played organized sports through high school. Got into triathlons and Mud Runs as an adult. I still find the time to surf, free dive, kayak and snowboard. In late 2010 I received my Level 1 certification and have not looked back. To borrow an old saying “we sell steak not sizzle”.
In closing I would not have had the desire or opportunity to train and coach others throughout my life if not for one individual Dr. Charles L. Scott. He is also known as Shihan Scott to all of the students he has taught and mentored over fifty years as an educator and world-class martial artist. He saw something in my raw and untalented carcass all of those years ago and took me under his wing. He gave me my first “job” teaching the kids class. Little did I know how valuable that experience was to become. It helped make me who I am today and for that I will always be in your debt sir.
Tina Nowack– Level 1 CrossFit Trainer
I am a sixth grade teacher and a mother to three very busy and active children. I was an athlete in high school lettering in 4 sports. After having children my team sport time became limited and I wasn't as active. In 2012 I had gotten to a place where I didn't feel good about my weight and size. I had to do something. I started to go to Rio City and got hooked. I was in an environment that was positive and I began to see and feel a difference in my strength and body. I loved the team atmosphere while working individually. I got into a morning routine of working out daily before work that became part of my everyday life. Rio city became family to me and I couldn't wait to get up the next morning to not only get a good workout in, but to also see my crossfit family. 2013 was a rough year for me and I got through some pain with my Rio City family support. I got my level 1 certification at the end of the year and became part of the training team. It's been a great experience working with all our members to better themselves. I've learned that Crossfit is not a fad it's a way of life and I am grateful for my Rio City box for all it has given to me. I am a member for life.
Stephanie Ledesma – Level 1 CrossFit Trainer
From the age of 4 to 18, I played soccer year round and enjoyed every part of it! Out of high school and throughout college, I kept up with soccer by playing indoor, outdoor and helping coach my cousin’s soccer team. I then had the urge to coach since I missed the sport and had a great time coaching young soccer players on how to succeed and enjoy the game. Coaching a sport I loved was a great accomplishment! Aside from coaching and doing the usual aerobic routine at the gym, I felt like something was missing. I then got an invitation from Arthur and Heather to try CrossFit – what’s CrossFit? I had no idea what CrossFit was about but was willing to give it a try. Well, my first WOD was short and intense and had me on my back for hours…I was hooked! Two plus years later, coach Arthur and Heather can’t get rid of me! I love the results I’m getting from CrossFit; setting new PR’s, creating new friendships, enjoying the community and now becoming a Level-1 Trainer. I’m honored and proud to start my new coaching chapter with Rio City CrossFit.
Eric Merrill, Level 1 CrossFit Trainer
Growing up in New Jersey — home to Bon Jovi, Springsteen, pizza and “The Shore”— I played baseball, track, wresting and football. While I was a fairly average athlete, I loved competing, appreciated the lessons each coach taught me, and thrived as part of a team.
I’ve been hooked on strength training since high school, and in my teens and twenties. I spent many hours in the gym weight room; it’s where I hung out with friends and even met my wife!
After a decade in the gym, I found myself in a rut and unmotivated.
I got out of the gym and out of my comfort zone and took up running and martial arts. While in my 40s, I have both ran a marathon and many half marathons and earned a second degree black belt.
About 5 years ago my wife encouraged me to try CrossFit. I nearly threw up on the first day, but appreciated the challenge and competition. It wasn’t until I found Rio City, and coaches Arthur and Heather, that I also found camaraderie. At Rio City I have grown as an athlete, expanded my skills as a CF Level 1 coach, and made many lasting friendships.
Eben Drucker – Level 1 CrossFit Trainer
The son of taxi cab driver, and a professional photographer, Eben’s athletic prospects in life were fairly limited from a young age. Having failed out of both soccer and baseball, Eben was relegated to a semi-competitive stint as a mediocre archery buff. For 20 years, that, along with the occasional fall on a skateboard consisted of his compounded forms of exercise.
At the age of 38, with a failing grade from his doctor on health (high cholesterol, elevated blood sugar, and spiking ALT levels) Eben’s friends Tim and Sarah Colwell reluctantly drug him into a trial CrossFit class in Kauaii. It was hard, he got sweaty, and he loved it. Upon returning to Sacramento, Eben and his wife Page joined Rio City CrossFit, and the rest was history.
In Eben’s spare time when he’s not coaching, working out, or hanging at the gym like it’s his private clubhouse, Eben pretends to work in the wine business and will occasionally host wine tastings and buss table for a few lucky Rio City members. He also enjoys fly fishing, and rowing some of the larger CrossFit members down the river in his fishing raft…not for time.
Karen McDaniels – Level 1 CrossFit Trainer
I am a wife, mom and teacher. To maintain my sanity I have always been active in fitness. After college athletics, I pursued many different fitness instructor certifications and have taught different fitness classes. Nothing has fulfilled me like Rio City Crossfit has. Since 2014 my home has been with Rio City. I love how crossfit brings out the best in yourself. It is about bettering yourself. It is about being fit in all aspects of your life. It's about showing up and putting in the work. It's about being inspired by seeing someone do things they didn't think they could. I hope I can share my enthusiasm and knowledge of wellness with you.
Jake Van Vorhis – Level 1 CrossFit Trainer
Jake ran track in middle school, threw shot-put and discus in high school, and achieved a 3rd Degree Black Belt in Tae Kwon Do at the age of 17. During and after college he tried to stay consistent with exercise in big box gyms and running but couldn’t get active enough often enough to stay in great shape with the demands of life. He joined Rio City and started CrossFit in 2019 and has since lost 25 lbs with an improved diet and consistently pushing in the daily WOD’s. Outside the gym he enjoys the outdoors be it backpacking, paddle boarding, hiking, or whatever else sounds like a good excuse to get out in nature. He was certified as a CrossFit coach in July 2021 as a CF-OL1 and enjoys coaching people of all skill levels.
Wiley Lam – Level 1 CrossFit Trainer
Wiley was not very athletic growing up. During college, he would occasionally go to commercial gyms to run on the treadmill and attempt to use some of the weight machines (since he had no idea how to use free weights).
One of his good friends introduced him to CrossFit workouts in 2013. Initially, he was too intimidated to join any CrossFit gyms on his own but he did drop in for a workout every now and then. It wasn’t until August 2015 when Wiley finally decided to find a CrossFit gym in the Sacramento area and joined Rio City. Although he struggled with every movement, he enjoyed the variety of the workouts, the welcoming environment, as well as the support and encouragement he received from the coaches and members. As a healthcare provider, Wiley strives to help others take control of their own wellbeing. He hopes to foster this as a trainer by helping people achieve their goals while enjoying the journey of getting there.
Sandi Karagianes– Level 1 CrossFit Trainer
As the sister to three brothers, I have been an athlete my entire life. I started swimming because my mom wanted us to be safe around water and joined the swim team. I swam competitively through college nationally rank in the 200 butterfly when I was fourteen.
During college, I became a swim coach and enjoyed teaching many young children how to swim. I really enjoyed coaching swimmers and decided I wanted to teach. After college and starting my career as a teacher, I wanted to try other athletic activities and enjoyed running, tennis, hiking and biking. I was always doing something athletic.
After a health scare in 2010, I knew I wanted to add weight bearing exercise to my workouts. I was finding it hard to fit a good workout routine into my schedule and I had heard about CrossFit. I friend of mine loved it and it sounded like something I would enjoy. I used a Groupon to try out a few classes at a small gym in my neighborhood and was hooked. There were so many things to learn and challenge me. Within a few weeks I could feel myself growing stronger and more flexible. I loved the variety in the workouts and the chance to learn new things such as rope climbs.
I got my Level 1 CrossFit certification in February of 2020 as a chance to share my passion with my son who had started doing CrossFit after he graduated from college. The level I training helped me obtain a deeper understanding of the foundations of CrossFit and the purpose of the programming. I retired in 2021 and now had time for coaching. I love to help each member push themselves in the workouts and learn new skills. My personal favorite type of workouts are long cardio chipper style challenges. Crossfit is a great way to get in shape with a fun and supportive community. Come and join the fun!
Darren Cook – Level 1 CrossFit Trainer
Hi everyone my name is Darren Cook! I am a coach at Rio City CrossFit. I obtained my CF-L1 Trainer Certificate in June 2023. Prior to becoming a trainer, I had been doing CrossFit for three years and quickly grew a passion for the sport.
From a young age, I’ve had a love for athletics, where I competed in baseball and basketball. Later on, I became involved in other sports such as skateboarding and snowboarding. When I was introduced to CrossFit, I began to notice improvements in my strength and endurance, which made me want to keep coming back for more! Another reason why I've stuck with CrossFit is the community. We have an amazing group of people who strive to support one another.
As a coach, my goal is to provide assistance to each athlete to help them improve their fitness. My main focus is teaching proper form and mechanics. And also, I want to ensure each class is a fun and enjoyable experience!
Follow Us
