Meet Our Coaches
Experienced
Owner / Head Coach
Mike Holt
Mike Holt, a CrossFit Level 1 Trainer, brings over 25 years of coaching experience and a deep passion for fitness. Known for his inspiring journey from personal training to competitive obstacle races, Mike is dedicated to fostering a supportive community at 3MKY. He combines expert coaching with a genuine commitment to helping members achieve their fitness goals.
Coach
Erica Kaffenberger
Erica Kaffenberger, former owner of Spring Lake CrossFit, brings over 8 years of CrossFit experience and a wealth of knowledge from her background as a personal trainer. With a focus on creating a welcoming and supportive environment, Erica’s coaching style is tailored to meet the needs of each athlete, ensuring they can safely and consistently push their limits. Passionate about fitness from a young age, Erica continues to inspire and motivate the 3MKY community by emphasizing the importance of staying active and healthy for life.
Coach
Emily Prehoda
Emily Prehoda brings a unique blend of academic excellence and athletic experience to 3MKY. Originally from Austin, Texas, Emily holds a Bachelor’s degree in Psychology, as well as a Master’s and PhD in Environmental and Energy Policy. She joined the CrossFit community in 2016 to train for a marathon and has been a passionate member and coach ever since. Emily’s coaching style is direct yet encouraging, and she is dedicated to fostering a welcoming environment for all fitness levels.
Coach
Abby Keessen
Abigail Keessen, known as Abby, brings a wealth of experience and enthusiasm to the 3MKY coaching team. With a BS in Applied Exercise Science and an MBA, Abby combines academic knowledge with a deep passion for fitness. Having been involved in CrossFit for over 5 years, she has a background in various sports and group fitness instruction. Abby’s coaching style is fun and encouraging, aiming to make every workout an enjoyable experience. She is dedicated to helping athletes of all levels achieve their best, fostering a supportive and vibrant community at 3MKY.
Coach
Raquel Zavala
Raquel, affectionately known as Rocky, brings a wealth of experience and a nurturing coaching style to 3MKY. Originally from Muskegon, MI, Raquel’s journey into fitness began with a strong background in cross country running. Her transition to CrossFit was driven by a desire for new challenges and a deeper understanding of the sport.
Coach
Katie Sands
Katie Sands, a CrossFit Level 2 Trainer with a background in anthropology and kinesiology, is passionate about Olympic weightlifting and personal fitness journeys. Having overcome significant physical challenges, she inspires members with her resilience and expertise. Katie’s coaching style emphasizes safety, accountability, and personal growth, making her a beloved coach at 3MKY.
Coach
Nicholas Holt
Nicholas Holt, a passionate CrossFit L-1 trainer from Muskegon, Michigan, combines his background in collegiate sports and teaching to inspire athletes at 3MKY. Having been involved in CrossFit since 2020, Nicholas has achieved significant milestones, including placing in the top 500 worldwide in the 2024 Open. His coaching philosophy focuses on making athletes 1% better each day, fostering a supportive and inclusive community. Outside of the gym, Nicholas enjoys spending time with his family and aims to continually grow as both a coach and athlete.
Coach
Coby Holt
Coby Holt, a versatile coach and medical professional, brings his extensive expertise in athletic training, physical therapy, and strength conditioning to 3MKY. With a background in collegiate sports and a passion for helping athletes optimize their performance, Coby integrates his medical knowledge into his coaching to prevent injuries and enhance movement patterns. His dedication to improving clients’ health and fitness is evident in his personalized approach to training and rehabilitation. Outside of the gym, Coby enjoys spending time with his wife, Kali, and balancing his professional and personal life.