About Us
MEET OUR
Coaching Team
Our knowledgeable staff, effective programs, and attention to detail are what set us apart from other gyms. Each class begins and ends with high-fives between athletes and coaches to cultivate connection within our community. Our coaches know our athletes on a first-name basis and are dedicated to supporting their continued progress in training.
DAVID SUTOR
CO-OWNER
ABOUT DAVID SUTOR
YOUR GO-TO FOR: power tools and all things strong.
EXPERIENCE: CrossFit Level 1 Trainer and Endurance Coach, Westside Barbell Conjugate Influenced, Olympic Lifting Certified, USAW Sports Performance Coach, 10+ years experience as Powerlifting Lifter and Team Strength Coach, Bachelor of Science in Exercise Science from the University of Wisconsin – La Crosse.
LIKES: training and development podcasts, documentaries, statistics.
Before opening Defined, David was a multi-sport athlete and played basketball, volleyball and rugby. Through team sports, he found his passion for coaching. While working at a martial arts gym and designing gyms for the military, David was introduced to CrossFit. Having trained with mentor and friend, Ed Coan, David currently holds five national lifting records.
With over a decade of coaching experience, his greatest passion is helping athletes improve their athletic potential by building a strong foundation. In 2010, he and co-owner, Noal, founded Defined to spread the rigorous, inclusive and community-centered mission that the gym is now known for.
David is the creator of the Strength Cafe and Powerlifting programs at Defined. He is known for his positive coaching style and dad jokes.
NOAL DUBOIS
CO-OWNER
ABOUT NOAL DUBOIS
LEADS: Defined’s USAW Weightlifting Club
EXPERIENCE: CrossFit Level 2 Coach, USAW Sports Performance Coach, 10+ years CrossFit, WeightLifting, Gymnastics, Powerlifting and Recovery and Mobility Coach, Nutrition, BA Business Communications with a Minor in Public Relations from Bridgewater State University.
LIKES: traveling, boating, roller blading, rock climbing, swimming and martial arts.
Noal got hooked on CrossFit in 2009 after completing his first workout at a commercial gym in Lakeview. He was humbled by this experience and realized that his previous workouts didn’t prepare him for this type of training. He saw the profound effects that functional fitness could have on many people’s lives and knew this was the path for him. In changing his own lifestyle, he wanted to spark other’s health journey.
Noal studied and taught Jeet Kune Do martial arts for over a decade while transitioning from corporate sales to co-owning Defined. In 2010, Noal and David founded Defined to build a space that could support a diverse community, functional programming, and a versatile coaching staff.
Noal pushes athletes to perform at their highest level and achieve goals they never thought possible. He knows the work it takes to be your best and isn’t afraid to put in the sweat that he encourages out of his athletes. He’s been a CrossFit Games Regional team competitor and leads the gym’s primary strength and conditioning program and Weightlifting Team. He has a passion for the application of biomechanics to sport and utilizes his knowledge to build strong athletes and diverse programs.
Outside of the gym Noal also owns and runs a financial planning practice: mentoring and educating individuals and families on their own financial fitness.
CARA SABIN
GENERAL MANAGER, HEAD COACH
ABOUT CARA SABIN
TRAINING GROUPS: Foundations, Nutrition, Weightlifting
CERTIFICATIONS & SPECIALIZATIONS
CrossFit Level 2 Coach, CrossFit Kids Trainer, Bachelor of Fine Arts in Dance and Kinesiology, pre and post-natal training, Precision Nutrition Level 1, CHILL Meditation Teacher Certification
LIKES: traveling, strong coffee, healthy cooking, Chicago culture.
LOVES: Ollie, her French bulldog, and high-fiving herself.
Cara combines art with athletics pulling from over a decade as a professional dancer in Chicago. She has taught and toured nationally and internationally as a member of The Seldoms and found strength training and Crossfit while looking for a smarter way to advance her dance career. Her first CrossFit experience—which happened to be on a first date—left her rethinking everything she’d ever known about functional fitness.
Cara believes that health is happiness and became a coach to share the impact that this community can have on the quality of our lives. She leads people to find their strength while having a bit of fun in the process. Teaching is her love, and it gives her the opportunity to help people connect with their bodies and with their potential, both in and outside of the gym.
Cara is Defined’s General Manager and the co-founder of The Lunge Ladies, LLC: an all-female strength training group.
SARAH GONSIOROWSKI
COMMUNICATIONS MANAGER, HEAD COACH
ABOUT SARAH GONSIOROWSKI
YOUR GO-TO FOR: Defined social media, copywriting, and high kicks.
TRAINING GROUPS: DEFCON, Foundations, Hyrox
EXPERIENCE: CrossFit Level 1 Trainer, Bachelor of Fine Arts in Dance and Bachelor of Arts in English, with a concentration in Creative Writing from the University of Iowa, CPR/AED and First Aid Certified, specializing in project management, community events and campaigns, and creative content creation. Co-Founder of The Lunge Ladies, LLC.
LIKES: coffee, traveling, sustainable fashion, writing, riding her bike: The Queen.
Sarah is a dance artist, writer, and strength coach. She has toured and performed both nationally and internationally as an ensemble member of The Seldoms, an issue-based dance company in Chicago. While working as a trainer for lululemon and other Chicago-based studios, she was introduced to CrossFit by friend and business partner, Cara Sabin. Coached through her Foundations by Coach Noal, she quickly learned to love the benefits and results of functional training and how it complimented her professional dance career.
As a competitive athlete and lifetime mover, Sarah is passionate about teaching people to train with purpose and learn the “why” behind the movement. CrossFit has empowered her to see opportunity in discomfort and redefine what strong looks and feels like. She organizes and manages Defined community events, fundraising campaigns, and brand communications.
Sarah coaches daily programming, DefCon and Foundations at Defined and co-owns The Lunge Ladies, LLC: a women’s strength training group. She believes that movement keeps us connected, and that women should always have a place at the table—and on the training floor.
KEVIN AGBULOS
HEAD COACH
ABOUT KEVIN AGBULOS
EXPERIENCE: CrossFit Level 1 Trainer and Level 2 Coach, Certified Eleiko Strength Coach, CrossFit Strongman Coach, CrossFit Mobility Coach, Precision Nutrition Level 1 Certification, CrossFit HQ judge and team lead, competitive CrossFit(er), Weightlifter and Powerlifter, certified Flexologist at StretchLab, CPR/AED and First Aid Certified along with 7+ years bedside nursing.
LIKES: coffee, country music, fried chicken, jasmine rice, Call of Duty.
LOVES: his friends and family.
Kevin remembers resting in between sets of E-Z Bar Preacher Curls at X-Sport Fitness—and seeing Rich Froning and Jason Khalipa competing at the Reebok CrossFit Games on TV. He found Defined while working near-by at Illinois Masonic Hospital.
Kevin loves coaching and competing at the highest level—and has a knack for helping his athletes find confidence in themselves and reach their highest potentials. Defined relies on his organization and leadership to coach community events and competitions and contribute to programming. Kevin’s experience has led him to judge and lead for CrossFit HQ competitions since 2016, such as Regionals/Sectionals/Semifinal and CrossFit Games.
When he’s not at Defined, Kevin is a teacher at St. Sylvester Elementary School in Logan Square, where they’ve replaced traditional PE with CrossFit programming. He wants young athletes to understand that physical education is more than just “sports.” The program is meant to help kids feel empowered by their own courage and physical development.
MIKALA THOMPKINS
COACH
ABOUT MIKALA THOMPKINS
TRAINING GROUPS: Powerlifting, DEFCON
EXPERIENCE: CrossFit Level 1 and Level 2 Trainer, Bachelor of Arts in Secondary Education, with an emphasis in English, High School Instructional Coach and English teacher, 2016 NAACP Educator of the Year, ITCCCA South Division Track and Field “Coach of the Year” 2012 & 2013, AAPF State and National records’ holder for Open division and Sub-masters, and undefeated personal record of “Overall Best Lifter” at multiple AAPF competitions.
LIKES: spending time with family and friends, reading graphic novels and self-development books, powerlifting, working.
LOVES: her geriatric Yorkie (Twixie), supporting and cheering on her teachers, students and athletes, watching family/friends SLAY at life, and striving to continuously evolve into the best version of herself in her short time on Earth.
MiKala was a D1 track and field collegiate athlete and has always been mindful of staying active since graduating college. She was the girls Head Track and Field coach for Edwardsville High School and led them to an IHSA State Championship for the largest division in IL. When she found CrossFit in 2014, it was a mind and body transformation—and she fell in love with its constant challenges and the ways it continued to motivate her to become a better version of herself.
MiKala found Defined when she moved to Chicago in June 2016. She was concerned about two things: finding a place to live and finding a CrossFit home. But it only took one visit to Defined and she was SOLD. Finding Defined meant finding her new love and passion for Powerlifting, after having a serious surgery in 2017. Focusing on her strength returning, she was able to discover strength she never knew she had, leading her to compete in multiple AAPF competitions, winning “Overall Best Lifter” and breaking multiple state and national records in all three lifts: squat, bench and deadlift. This experience has shifted her mindset into pushing others to discover their limitless potential and strength in and out of the gym.
MiKala believes in a safe, energetic, motivational, and fun environment. She encourages athletes to dismiss all mental roadblocks in order to grow into the best version of themselves. For her, Defined is a place where people can learn to break through barriers—both physical and mental.
ALLYN WRIGHT
COACH
ABOUT ALLYN DOYLE
TRAINING GROUPS: DEFCON, Weightlifting, Foundations
AKA: Principal Wright
EXPERIENCE:CrossFit Level 1 Trainer, M.Ed from the University of Notre Dame, M.Ed in Administration and Supervision from Loyola University, CPR/AED Certified.
LIKES: running, cooking, exploring Chicago’s food scene, discovering coffee shops, coaching soccer and basketball at her school.
Allyn is a natural and talented athlete. She was a 3-sport Varsity athlete in high school—cross country, basketball, and softball—and a Varsity Cross Country team member and captain at Saint Anselm College: a two-time U.S. Track and Field and Cross Country Coaches Association Division-II All-Academic Team; named to USTFCCCA Division-II All-Region Team in 2011. She is now a competitive CrossFit athlete and her accomplishments include: Granite Games Community Team competitor (2017, 2018), Wodapalooza Intermediate Team of 3 competitor (2018, 2019), and Wodapalooza Intermediate Team of 4 competitor (2020).
Being an educator, Allyn loves watching athletes’ progress and enjoys helping others recognize their capability. She believes that CrossFit provides people with so many great opportunities to challenge themselves and to test their limits—which is what makes her such a fun, compassionate, and patient coach.
BEN RACZKA
COACH
ABOUT BEN RACZKA
TRAINING GROUPS: DEFCON, Tough Mudder
YOUR GO-TO FOR: extra fun warm-ups and exceptional playlists.
EXPERIENCE: CrossFit Level 1 Trainer, Associate’s Degree in Business Management
LIKES: volleyball, softball, running, biking, collecting vinyl, being front row at pop concerts.
In his younger years, Ben recalls: “I was never very active, nor in the best shape. I was also too nervous to be a part of any sport or team activity.” As he got older and more confident in himself, he started getting involved in other team sports. When it came to fitness, he stuck with traditional gyms, although they didn’t motivate him.
Several years ago, he was introduced to CrossFit and quickly became hooked. He found it to be a great way to socialize, meet new people who had similar interests, and to get a kick-ass workout.
After moving to Chicago and joining a newer box, he found himself getting involved with coaching, which inspired him to get his Level 1. Not only was it an opportunity to learn more about the sport and improve upon his own goals, but it also allowed him an opportunity to work with newer athletes who might find themselves feeling nervous or unsure. For Ben, coaching is a rewarding experience, and he always looks forward to helping athletes achieve their goals.
Ben leads fun themed workouts, programs for Defined Conditioning, and regularly coaches our Summer Beach Workouts.
MATT LESH
COACH
ABOUT MATT LESH
EXPERIENCE: CrossFit Level 1 and Level 2 Trainer, Bachelor of Science, Master’s in Business Administration
LIKES: sports, biking, cooking, music, traveling, reading, podcasts, philanthropy.
Matt started weight training while playing sports in high school. He continued working out at commercial gyms, participated in running races and triathlons, until he found CrossFit by accident in 2013. He lived near Defined when it was located on Belmont Avenue and saw athletes running around the neighborhood. He signed up for Foundations and has been a member ever since.
Matt was intrigued by the coaching staff, constantly varied functional workouts, class structure, high intensity, and community. He was drawn to coaching because it was an opportunity to learn and give back by developing relationships and sharing his knowledge. In addition to coaching, Matt is a skilled athlete that has been training with the Defined community for almost as long as we’ve been in business.
DANA PARAN
COACH
ABOUT DANA PARAN
YOUR GO-TO FOR: Sneaker recommendations.
EXPERIENCE: CF-L1, CF-L2, USAW Sports Performance Coach, US Olympic Training Site Resident – Northern Michigan, Jr. Pan Ams Team Member, Jr. Nationals Champion, B.S. Exercise/Sport Science from Northern Michigan University with a concentration in Nutrition. DIY Ironman Finisher (12:43:42).
LIKES: Cardio
LOVES: Strength. Gymnastics. COFFEE. Food.
JARRYD WIDHALM
COACH
ABOUT JARRYD WIDHALM
KNOWN FOR: His smile, when he’s not wearing a mask! And requesting Country Music during DEFCON. (Try to NOT P.R. listening to Garth Brooks. I dare you!)
EXPERIENCE: CrossFit Level 1 and Level 2 Trainer, CrossFit training since 2013, experienced with and knowledgeable about knee injury rehabilitation
LIKES: Grilling on his patio, sharing knowledge, bike rides on the Lakefront Trail, golf
LOVES: His Old English Sheepdog, Bondi. He’s 9 and a half years old and they’re both growing their hair out.
Jarryd brings enthusiasm and positivity to everything he does. He is a consultant for an Analytics and Advice firm where he is focused on helping clients with Employee Engagement and Customer Engagement initiatives. He started doing CrossFit in 2013 in Des Moines, Iowa, and loved it from the first 2 minutes of the first introductory Foundations class, which included burpees!
Jarryd loves the constant variation and high intensity workouts at Defined Training. He is proud to be a Defined Coach and is looking forward to helping people achieve their fitness goals.
SERGIO VALADEZ
COACH
ABOUT SERGIO VALADEZ
EXPERIENCE: CrossFit Level 1 Trainer, American Powerlifting Federation Member, Spartan Race Finisher, double master’s degree in Electrical and Biomedical Engineering from SIU Carbondale.
LIKES: Waking up at 5am, black coffee
LOVES: Traveling, cooking, baking, gaming, getting stronger
Sergio started his CrossFit journey back in 2013 and hasn’t looked back since. A former Charter Fitness member, his fitness routine once felt unorganized; and he relied on weight lifting machines, the treadmill, and an occasional racquetball game for his training. While his first CrossFit workout, Annie, left him feeling challenged and defeated, he chose to stick with it. He remembers telling himself: “Follow the process, and the results will come.” And then they did.
Sergio’s coaching style is genuine: he’s eager to share his passion for CrossFit with others, knowing its physical, emotional, and social impacts. CrossFit has taught him what it means to be comfortable being uncomfortable; which is why he prioritizes a motivational approach to teaching. He sees the potential in all athletes and will cheer them on to the finish line.
When he’s not on the training floor, Sergio works at IBM as a Sales Engineer. For 7 years, he’s helped clients manage personal data and protect themselves from cybersecurity threats. “All big nerdy stuff,” he says. But he loves his job and wouldn’t trade it for anything else.
ALYSSA SMITH
COACH
ABOUT ALYSSA SMITH
EXPERIENCE: CrossFit Level 1 Trainer, Bachelor of Arts in Dance from Western Michigan University, CPR/AED and First Aid Certified.
LIKES: oat milk lattes, polaroids, Trader Joe’s, OG Mariah Carey.
LOVES: her family and friends, performing, helping people recognize their strength.
Alyssa is a dancer and group fitness instructor from the suburbs of Chicago. She is currently a company member with Movementum Dance Project, and enjoys training to complement her dance career.
Alyssa discovered her passion for coaching through a dance instructor job in college. Ever since, she’s made it her livelihood to help people of all ages discover the powerful affects movement can have on their lives. She has coached dancers ranging from toddlers to collegiate-level athletes, and has traveled both nationally and internationally teaching, choreographing, and staging routines for large-scale events.
Alyssa discovered Defined through The Lunge Ladies, and instantly fell in love with their vast knowledge and approach to functional fitness. She brings a positive energy to the coaching floor and is constantly inspired by the Defined community.
STAN
INTERN
OLLIE
INTERN
ABOUT OLLIE
Ollie loves cardboard boxes and dinnertime. He excels at greeting athletes and reading the room.