You may be asking yourself, why do we even do monthly challenges and why would I want to participate?

To read about our mindset as it relates to offering irregular monthly challenges to members, and non members alike, read this post about Heirloom Monthly Challenges.

And we are kicking things off with our first monthly challenge in February 2022.

Midline Madness Monthly Challenge

How it works

Monday thru Saturday during the month of February the coach of the first class of the day will select 2 cards from a deck that includes one card each from Ace through King plus the Joker. 14 cards total. Hearts, of course. Happy February. 🙂

Each card will represent a specific movement (listed below). Each movement represents one variation or another of a core strengthening exercise. Some are static holds and some are more dynamic.

Within each move is a variety of customizations that anyone can choose to make it work for you. The important part is the participation, not doing any specific move.

The card picking is just for fun and to keep it interesting. Some combinations of movements will be more challenging than others. And some movements might be new to you entirely! You’re welcome. What’s the fun of a challenge if it’s the same ol’, same ol’.

What do the cards mean?

Once the cards are picked the movements that correspond to each card will be written on the announcement chalkboard and posted in the Heirloom Community Facebook Group at some point throughout the day.

1 card picked between Ace and Seven then 1 card picked between Eight and Joker.

Ace – Slam balls or Sledge Hammer on a tire
2 – Russian twists – lots of options here from keeping your feet on the ground to adding weight and speed
3 – Hollow hold options or hollow rocks – make your body a banana
4 – Strict knee raises or strict alt toe to bar – hollow hold hang is also an option
5 – L sit drills or L sit (hands on benches, boxes, rings or matador)
6 – L hang options
7 – Dead bug variations (tips)
8 – Palloff press squat options
9 – Plank (low, high, side – your choice)
10 – Kettlebell drag throughs or plank shoulder taps
JACK – Superman hold and rock options
QUEEN – Bear hug hold (ball, atlas stone or bumper plates), add a march if you’re feel frisky
KING – Shoot Throughs
JOCKER – Double Kettlebell Front Rack Hold or Back Rack Yoke Hold

*If you are joining us on your own, just returning to exercise from injury, post-partum or just feel like two different moves in one day is too much right now, substitute an 8 second inhale, 4 second hold and an 8 second exhale (in through your nose and deep into your abdomen) for one of the moves. You can do this standing, sitting tall or laying down on your back.

Alternate the 2 move Tabata Style

What is a Tabata?

A Tabata lasts 4 minutes.

It is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

Since we’re doing 2 difference moves for each tabata, you will do 4 times 20 seconds of each movement.

Easy peasy. 🙂

Get your whole class to do it with you after the workout! Or do it on your own at home. Either way works!

Here’s a free, online Tabata Timer you can start right now!

A few more details (tools not rules)

You can make up a tabata, but you can never get credit for more than one tabata in a day.

For example, you miss Monday and do it Tuesday and also do Tuesday’s tabata. Total tabata points that day = 1

But, if you miss any day, and then make it up on Sunday, a day that we will not be posting a new tabata, that counts as 1.

Basically, 6 is the most amount of points earnable in a week.

24 is the most possible points earned at the end of the month.

Whoever has the most points at the end of the month wins $20 Heirloom Cash – good for any items sold in the kitchen, including merch!

If there’s a tie, we’ll figure out a winner somehow.

And be informed that accumulated challenge points may or may not carry over from challenge to challenge for an overarching Challenge Consistency 2022 Prize.

And how about instead of mocking Danielle for assuming she’s going to win, put your energy into giving her a run for her money. #strongertogether

Are you in?!?!

Let us know by putting your name on the chalkboard where the bands and barbell collars are.

And keep track of how many of the tabatas you complete during the month of February!

Miss one, or a couple? No worries, do as many as you can. Let’s see how many of us can get 14 or more!!

That’s one every other day for one month. Your 10 year older than you are now self will thank you.

Let me know what questions you have! Hopefully you join us!!

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Melissa Dross

Nutrition & Fitness Coach

I am originally from Pennsylvania and growing up I was a very competitive volleyball and track throwing athlete. When I went to Penn State I played for their club volleyball team, but once I injured my achilles, I was out for the season. I found CrossFit randomly when a friend suggested to try it out. After nervously signing up and completing my first class, I remember thinking to myself “this is awesome.” And from there, the barbell clanging, burpee smashing, box jumping, chalk clapping girl was born. I joined the student-run Penn State CrossFit club my Sophomore – Senior years, and since graduation, I’ve held memberships at a wide variety of CrossFit gyms across Pennsylvania and Maryland, and even in Vermont and New Jersey before landing at Heirloom.

CrossFit is where friendships are made, hardships are shared, spouses are found, character is built, muscles are chiseled, and minds are hardened. If you are looking for a tight knit community of like-minded people, you’ve found it.

Outside of CrossFit, I am a nutrition coach for Heirloom as well. And outside of all things Heirloom, I’m a full time Food Scientist where I work in Research and Development for new products. I also enjoy hiking and camping, time with my family, my dog, and entertaining some DIY home projects.

My certifications include: CrossFit L1, Precision Nutrition, and Healthy Steps Nutrition

As your coach, I enjoy pushing my athletes to reach their fullest potential. I love helping people achieve virtuosity: performing the common uncommonly well.


I am CrossFit-L1 trained. I coach the Heirloom KidFit program, assist with the THRIVE program, and offer personal training to members for strength-building.

Sue Reincke

Nutrition Coach & Admin

Hi there! I’m Sue.

I have an administrative role at Heirloom, helping our DofS Karah with many of the back-end operations of the business. I love it all because it’s completely different from my day job; I’m a massage therapist at the Hyatt.

I started CrossFit in the fall of 2017. I love it because it challenges me way more than I ever could on my own, I don’t have to figure out what to do every day, I love the variety, and I have a great group of people to workout and socialize with. I’ve gotten stronger and fitter than I ever could have on my own. I love CrossFit for the fitness aspect, not the sport. (Ask me to drop some big CrossFit names, and I’ll struggle to name 3. lol)

I am also a Nutrition Coach at Heirloom. I have a bachelor’s degree in Health Science from St Francis University, nd received my nutrition certifications through Healthy Steps Nutrition and Precision Nutrition. I help clients by using a personalized, simple, step-by-step holistic approach to reach their nutrition goals. I will be your biggest cheerleader and accountability partner!

I enjoy playing sports but not watching them. I played volleyball in high school, love tennis, and ride my bike any chance I get. I’ve been on a few relay teams for the Eagleman Triathlon thanks to Cambridge Multi-Sport, friends, and family.

I grew up in the-middle-of-nowhere PA, and have lived here in Cambridge since 1999. We love this area for the water, the laid-back feel, and the people. We have a son Thomas and 2 (sometimes) wonderful rescue labs. We love camping and boating, and do them both as often as we can.

Heirloom is constantly evolving for the better, and I’m so happy to be a part of it!


I am CrossFit-L1 trained. I coach the Heirloom KidFit program, assist with the THRIVE program, and offer personal training to members for strength-building.

Matt Collins

Fitness Coach, Personal Trainer - Self Defense & Martial Arts Specialist

Hi everyone, I’m Matt Collins, and I’m one of Heirloom’s newest coaches. My specialty is self-defense and martial arts; I’ve been an instructor for 25 years, and have been practicing for 42 years. I taught for 15 years at the Eastern Shore Criminal Justice Academy, primarily in advanced and basic SWAT, defensive tactics, and use of force. I created a program accepted by the Maryland Police Training Commission for SWAT physical fitness. I’m co-owner and creator of KIK, Knowledge is Key defense system. I’m also an affiliate instructor of the Personal Defense Readiness, Be Your Own Body Guard, and Know FEAR programs under Blauer Tactical System.

I taught a self-defense class at Heirloom in January 2023, and then became a member. Karah and I then discussed the opportunity of me becoming a coach. Through all the years of owning and teaching at the Cambridge Dojo, my wife Shelley and I always advocated that the dojo was a family first, business second. These same values are evident at Heirloom: the sense of family, giving back to community, and treating each and every member as an individual.

I am CrossFit-L1 trained. I coach the Heirloom KidFit program, assist with the THRIVE program, and offer personal training to members for strength-building.

In my free time, I’m an avid reader and enjoy outdoor adventures with my 3 rescue dogs: Ginger, Jasper, and Ranger. I also enjoy kayaking, and am always interested in continuing education.

I have always taught everyone that that Mind, Body and Spirit must be worked on equally for a balanced experience/life. And that philosophy is something I pass on to our Heirloom members.


I am CrossFit-L1 trained. I coach the Heirloom KidFit program, assist with the THRIVE program, and offer personal training to members for strength-building.

Matt Dross

Fitness Coach & Personal Trainer

Greetings! My name is Matt. Sometimes known as the guy with abnormally large calves (they’re more of a hindrance in my opinion) and orange hair.
I am originally from Hockessin, Delaware. I began my fitness journey in the typical way any young man does, doing lots of bicep curls and trying to look like the bodybuilders in the muscle magazines. That quickly led me to finding a passion for weight training and finding a way to help my performance on the baseball diamond as a high school athlete. One day in college, a friend of mine told me he was trying CrossFit. I thought to myself, “What a shame, he is going to lose all his gains.” It wasn’t much longer after that that I decided to try CrossFit and I haven’t looked back since. I received my CrossFit-L1 training in 2016, and began coaching at the Penn State CrossFit club soon after. This is also where I met my beautiful wife, Melissa (one look at my calves and she was in love). I graduated from Penn State with a degree in Meteorology and made my way to Gaithersburg, MD, for a job. In my spare time, I continued to pursue my passion for coaching at CrossFit Hardshells. Once my full-time position became fully remote, this opened the door for Melissa to pursue an opportunity that led us to the Eastern Shore of Maryland and eventually to joining the community at Heirloom. I am honored to be a part of Heirloom and humbled to be able to help others pursue their fitness goals.

In my spare time, I love to eat pizza, play with our Sheepadoodle dog, and struggle my way through endurance events. Melissa and I enjoy camping and spending time outdoors as well.

As a coach at Heirloom, I look forward to helping you and hopefully providing you with a little extra push to move beyond what you thought was possible.


I received my CrossFit-L1 training in 2016, and began coaching at the Penn State CrossFit club soon after.

I graduated from Penn State with a degree in Meteorology and made my way to Gaithersburg, MD, for a job.

Sean Reincke

Fitness Coach, Personal Trainer - Running Specialist

Hello everyone, I’m Sean.

I am not sure what you do or do not know about me, so here’s the cliff note version.

I’m originally from Lancaster, PA. My wife, Sue, and I moved to Cambridge in the summer of 1999. We were going to stay for one year in hopes of getting jobs back in Lancaster by the next school year. Obviously, those plans changed, and we couldn’t be happier. We have a son, Thomas, who is a sophomore at North Dorchester High School, and two dogs (both lab resuces), Beauford and Ellie. All three of them cause us stress at times, but they also fill our lives with joy and love.

As far as fitness goes, I started running when I was 8 years old, and I completed a 5 mile road race. I’ve been running ever since. Being an avid runner led me to coaching the cross country team at CSD, which I have done for the past 20 years. In my 36 years of running, I have raced every distance up to, and including, the marathon; I was lucky enough to complete both the Boston and New York Marathons, among others. A few years after moving to Cambridge, I also got into triathlons. I have completed the Eagleman both individually and on relay teams multiple times (one relay team included Karah. Our team name was Cold Noodles. It’s a funny story we love to tell, just ask us). I have also completed Ironman Lake Placid (2003, 2005) and Ironman Montreblant (2013). I ended up in the medic tent for 2 of them, much to the chagrin of my wife, but not until after I crossed the finish line, so they count.

I joined CrossFit in the fall of 2016. I had lost my interest in training for triathlons and had wanted to join a CrossFit gym for some time, but the drive to Easton was just not realistic. Since joining, I have been a regular at the 5:30am class. There’s something about doing a WOD before the day even begins that I love. It is the leadership and vision of Heirloom Athletics (Karah) that has motivated me to now join the coaching team. I am CrossFit-L1 Trained. I truly believe in Heirloom Athletic’s mission and want to somehow play a role in helping it be successful.

As your coach, I hope to bring an energy and atmosphere that encourages everyone to give their absolute best. Based on my experience, when a coach paid attention and gave me words of encouragement, but also made sure I was doing things right (and the music was LOUD), I had the best workouts. We all need a healthy push, and as your Professional Vitality Provider (Hype Man), I hope to provide your push at each and every class. I look forward to either working out with you or coaching you at our new happy place.


I am CrossFit-L1 Trained. I truly believe in Heirloom Athletic’s mission and want to somehow play a role in helping it be successful.

Casey Scott

Fitness Coach

My name is Casey, and my true passion is helping others find the best version of themselves. I’ve tried to do this through various avenues, and I have more than a few letters behind my name to show for it. That’s why my gym family deemed me the “Wizard.” After earning my medical degree in family medicine and a masters degree in public health, I’ve decided to own up to that title and become the Wellness Wizard at Heirloom Athletics.

I started doing CrossFit in late 2017 after having my second child and realizing that my entire life was devoted to work and parenting. I needed a reprieve from the day-to-day and wanted to get back to my athletic roots. With the support of my amazing husband (you’ll meet him and be smitten too, I’m sure ), I started my fitness journey right around our 5th wedding anniversary and haven’t looked back. I am CrossFit-L1 and CrossFit Kids Trained, and I’ll guide you as you achieve your fitness goals.

I’m a Cambridge native, and while I didn’t always see the allure of my quaint hometown, I’m so proud to call this place home. My husband and I met at the University of Maryland (GO TERPS! ), and after living and working in Baltimore for several years during medical school and residency, we made the pilgrimage back to Dorchester County to be near our families while we started ours. We have two young, active children, who love coming to the gym or working out at home alongside us. After being exposed to this healthy lifestyle, my 5 year old daughter said, “I’m gonna live a happy, long life.” That’s my wish for you, too.

This journey isn’t always easy. My hope for you is that we will make it fun. And sustainable. And worthwhile. And life changing. Because you deserve all of those things. And when it gets hard, we will rely on the community we’ve built to help us get through it together. Here’s to the best version of you! Let’s get started!


I am CrossFit-L1 and CrossFit Kids Trained, and I’ll guide you as you achieve your fitness goals.

Angie Hengst

Fitness Coach, Personal Trainer - Barre, Mobility & Cardio Specialist

Hey everyone! I’m Angie, and I want you to MOVE! Seriously, I don’t care what you do as long as it’s getting you up and moving your body in a way you feel good about. My fitness journey started with dance. Although I never thought of it as fitness, I just loved to dance and could do it every day for hours. That’s what I wish for you: to be doing something you love and doing so much it becomes a part of who you are. I hope you find that here at Heirloom!

A little bit more about me… I grew up in Chesapeake City, MD, and as I mentioned, I was a dancer. When I got to college (Salisbury University for Biology), I started getting into weightlifting. When I moved to Cambridge in 2003 (graduate school at Horn Point Lab), I kept up with lifting and started running. I also got back into dance and started teaching youth dance classes at the YMCA (which I continue to do along with various group fitness classes). In 2010, I got into triathlons (after some friendly peer pressure) and went on to complete in half-Ironman, Olympic, and sprint distance races. In 2017, I decided I needed something to spice up my fitness routine, so decided to give Crossfit a try. I fell in love after day 1 and haven’t looked back. Career-wise, I’ve worked at a boat yard, two research labs, and now for IRONMAN as the Race Director for Eagleman and IRONMAN Maryland. I also enjoy paddle boarding and other water-related activities.

I am CrossFit-L1 and CrossFit Kids Trained and am an Active Life RX Coach. I also hold certifications in Weightlifting and Strength Conditioning, Barre, Pilates, Spin, and Group Exercise.

When you come to class, I’ll work with you to make sure you are getting the most out of the movements and workout so that you leave feeling happier and more energized (ok, maybe a little tired) than when you came in. My goals are your goals, so let’s work on them together!


I am CrossFit-L1 and CrossFit Kids Trained and am an Active Life RX Coach. I also hold certifications in Weightlifting and Strength Conditioning, Barre, Pilates, Spin, and Group Exercise.

Chris Markin

Fitness Coach, Personal Trainer - Strength Specialist

Bios can be long and loaded with filler, so let me start with my core beliefs and how I apply them to coaching and why I believe they can help you in all aspects of your life, not just CrossFit. If you want to read the rest of my story (long and loaded with filler), you can continue or you can just say, “I like what he’s saying, let’s do this!”

I believe fitness boils down to a mindset, and that mindset will lead to not only improved fitness and health, but also to success in all aspects of everyday life. A positive mindset that is free from barriers will help you become the best and happiest version of yourself. I am under no illusion that I am some sort of magician and will wave a wand and all your troubles will disappear, and you’ll become a CrossFit Games competitor and crush life, but I can assure you that I will listen to your goals, help you find a path to achieve those goals, and be your biggest cheerleader…there’s also a good chance I’ll push you out of your comfort zone a little along the way.

Here’s some business: I am CrossFit-L1 and CrossFit Kids Trained, am a AAAI/ISMA Strength Conditioning and Weight Training Consultant, and an Active Life RX Coach.

If you’re still with me, here’s a little about me personally: I have been involved in organized sports and athletics since I could walk. My first passion was soccer, which I lettered in all four years of high school and was named to the all-state team and continued at the club level at University of Maryland. I also couldn’t get enough of basketball and track and field. I was successful in both; I was an all-star in basketball and competed in the state championships in track all four years of high school. In order to not sound like Al Bundy, I’ll leave it at that and not delve any deeper into former glory.

In my adult life, I found endurance sports. I spent years running half-marathons and all the shorter distances and competing in all distances of triathlons culminating in a full distance Ironman (140.6) and a 4.4 mile swim across the Chesapeake Bay to end my time in that sport. I found CrossFit in 2017 at the age of 38, and here we are today.

Outside of the gym, I am a Wildlife Biologist, outdoor enthusiast and family man. The latter keeps me pretty busy with two incredible kids, a loyal pup and a wife who couldn’t live without me (or so I like to think). If you want to know more about me or how we can do awesome things together, just ask…it’s way more fun to chat in person than it is to read a boring bio.


I am CrossFit-L1 and CrossFit Kids Trained, am a AAAI/ISMA Strength Conditioning and Weight Training Consultant, and an Active Life RX Coach.

Karah Bunde

Heirloom Visionary

So … let’s talk.

My name is Karah, Director of Shenanigans around here, and I like to consider coaching my side-hustle. There is nothing more that I want out of this whole Heirloom thing than to provide a path to wellness for every individual who understands that exercise, healthy daily habits, and making time to have fun with your friends is a necessary part of a long, fulfilling life.

When you choose to spend your time at Heirloom, I want it to be the best hour of your day. I believe that the strongest coaches are the ones who are always focused on helping you accomplish your personal goals while keeping you in a safe, entertaining, and supportive environment. I am passionate about finding the right balance between game and sport as we focus on becoming the best versions of ourselves in an environment surrounded by a community of people who will lift us up when we struggle.

I started CrossFit in 2014, at age 38, and through years of dedicated effort and focus within a dynamic training environment, I earned the title of Fittest Woman in Aruba 2 years in a row. I now train for general health and wellness, and so I can carry Joel (#crossfitjoel #headjudge) out of the woods if he breaks an ankle while we’re hiking on vacation somewhere. (You just never know; functional fitness at its best!)

The added perspective gained through the experience of training as a competitor compared to exercising to get better at life is, I believe, one of my greatest strengths.

I am CrossFit-L2 and CrossFit Kids trained. I also have certifications in Active Life RX, TIWL which is a person-centered approach to coaching group fitness, and Mental Health First Aid.

Also, I grew up in Maine (Go Patriots!) and went to college in Rhode Island and Switzerland. I have lived in 12 cities, 6 states, 4 countries, and on 3 islands. Cambridge, MD, is the only place we’ve lived twice! I have always been athletic – trying to keep up with my older brother and his friends, being an All-State soccer player into college, and playing in many adult leagues into my 30s. ️ I am married to one of the best human beings on the planet, and we have two rescue puppies from Aruba. They are a hot mess. It’s whatever.

Through personal experience, I understand that the best odds of maximizing your potential (in whatever you are pursuing) come when you feel confident, encouraged, and driven by a purpose. This whole deal is a lifelong journey; you only lose if you quit trying. I would be honored to be a part of your success story. We can all get better together. Let’s do this thing.

Read about how this whole Heirloom Athletics concept got started here.


I am CrossFit-L2 and CrossFit Kids trained. I also have certifications in Active Life RX, TIWL which is a person-centered approach to coaching group fitness, and Mental Health First Aid.


Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.


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