Karah Bunde, Owner and Head Coach
“Director of Shenanigans”
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-L1 Trained and Active Life RX certified.
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.
Chris Markin, Coach
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 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.
Angie Hengst, Coach
“The Iron Girl”
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 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!
Casey Scott, Coach
“The Wellness Wizard”
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 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!
Sean Reincke, Coach
“The Hype Man”
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.
Matt Dross, Coach
“The Weather Man”
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.
Sue Reincke, Assistant
“The Lady Behind the Curtain”
Hi there! I’m Sue.
I have a background role at Heirloom which is exactly where I want to be. Public speaking? No, thank you. All eyes on me? Um…nope, but thanks anyway.
My role at Heirloom is creating posts on FB, helping Karah with the website, and editing various documents (and anything else she needs, really). I love it all because it’s completely different from my 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 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 thanks to Cambridge Multi-Sport, friends, and family.
I grew up in the-middle-of-nowhere PA, attended St Francis University for my bachelor’s degree and went to massage school after that. We moved to Cambridge in 1999 when Sean (aka The Hype Man) started his teaching career at CSD. I’ve been with the Hyatt since it opened in 2002.
We love this area for the water, the laid-back feel, and the people. We have a son Thomas and 2 (sometimes) wonderful labs. We love camping and boating, and do them both as often as we can.
I’m so excited about what Heirloom has become, and I’m so happy to be a part of it!