About Us

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My name is Hans Koellnberger! I’m the Founder and Head coach here at One Life CrossFit! I’ve lived on the central coast for the last 12 years and have been into fitness from a young age. I played baseball, football, and ran track growing up. Track and field was my main sport that I focused on in high school and during that time I was able to set school records, become the Santa Barbara County Champion, and make a name for myself. It was during my senior year when I realized I loved teaching and coaching just as much as I loved training and competing.

After graduating high school I became NASM certified and starting personal training at a local gym. During that time I was using the CrossFit methodology to better help my own personal growth so I naturally started using CrossFit to help my clients achieve their goals. I slowly started to realize that I needed to become more invested in CrossFit as a whole.

In July of 2018 I became a CrossFit Level 1 Trainer and have never looked back! I was finally able to make coaching a full time job in 2020. After 3 years of coaching very early mornings and working out late into the evening I was able to open my own facility! It has been a dream of mine for a very long time and being able to achieve it feels sureal!

I love CrossFit. I love the community. I love what it does for my athletes. I love the person that it has helped me become and I love the people It has helped me meet. Its all much more than simply working out. Its a lifestyle that I believe everyone should give a chance to. You only have one life, make it a good one.

I’m coach Shawn and I am the co-owner of One Life CrossFit. I am passionate about developing local community and I am a big family man. Working for small businesses in Santa Maria and participating in the operation of local churches has been a passion of mine since my youth. My wife and I have been joyously married since 2008. We have 3 beautiful children.

Before being exposed to CrossFit, I could not find a groove on meeting my fitness goals. I tried to get fit in high school and college… and after college, all with the same bad plan: buy a cheap monthly membership, do some curls, tricep extensions, bench and run on the treadmill. This never worked. In 2012 I sustained a massive injury to my right knee and tibia in a motorcycle accident. Shattered my upper tibia and tore my artery. 3 weeks in the hospital + 1 year of recovery, then surgery again and another year of physical therapy made getting fit even more challenging.

I was finally exposed to CrossFit in April of 2018 on a “Bring a friend day” and have been hooked ever since. My friend @juliedenton83 brought me to do the benchmark workout known as “Karen”, 150 wall balls for time. Since that day I have been training under Coach Hans’ guidance which has led me not only to continued personal records but also to 2 local competition wins! I am now in the best physical fitness level of my life and every week I just keep improving. Even my knee surgeon is shocked at the strength and recovery of my knee. He once explained to me that knee replacement would very likely be necessary in 2025-2030 but now believes I may never need it. I am a believer in the scalability and methodology CrossFit provides and it’s ability to bring you from sickness to wellness to fitness.

I really feel like the encouragement and coaching talent that Coach Hans' has pushes me to the next level month over month. His programming / modifications meets me right where I need it with the right amount of push. I know that I can give maximum effort and that I am safe to do so. My mental game has developed along side my skill and strength. The CrossFit methodology is superior for well roundedness, fitness and health.

I was born at a young age in sunny California. Since then I've grown up slightly and have a little guy of my own, Dom, who was technically halfway made by my person, Jon. Idk why I’m writing like this…anyway, I currently work in education but my passion is heath & fitness and using that as a means to help others live their best, most full lives. 

I have been doing CrossFit since 2013 :)

Favorite “Girl” Workout: Diane (21-15-9 Deadlifts & HSPU) 
Favorite movement(s): strict hspu, deadlifts, back squats or almost any type of lunge! I also weirdly like thrusters…
Least favorite: ring muscle ups, skiing, or high volume/lightweight hang snatches. 

Words to live by: 
Dude there are toooo many. At this exact moment I’d probably say: 
“When we love, we strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.” (from Paulo Coelho’s The Alchemist) 
…that or “Would I rather be feared or loved? Easy, both. I want people to be afraid of how much they love me.” (IYKYK)

Proudest CrossFit accomplishment: 
Being able to do all the RX movements and hitting certain weights on my lifts is fucking cool, but what's been even more impactful for me is the mindset I have around my body and my relationship with myself. Taking pride in what my body can do vs. being critical af about how it looks. Seeing what I put into my body as fuel and making choices accordingly, while still giving myself the space to enjoy life and not be overly restrictive for too long of a period of time. Having an improved relationship with food and my body has brought me so much inner peace and (almost) confidence. As someone who's struggled with that from a very young age it's just been super freeing and empowering, and CrossFit has been a huge catalyst for that <3

I 110% believe that CF has helped me reach my fitness goals, yes. 

Favorite music to workout to:
It all depends on the type of workout! If I'm just lifting you know Wallen will be on, and if it's a lower intensity workout I'll keep him on. Sometimes I like EDM/Big Bootie Mix, sometimes super hard rap, sometimes some angsty early 2000's...sometimes I'll be

I was born and raised in Puerto Rico and have been in the US for 13 years. I’ve been in the service five years and I just transferred from the Army to the Space Force which is the reason I moved to California from Washington.

I kept hearing people talk about CrossFit and decided it was time to challenge myself with something other than typical gym work.

I’ve been doing Crossfit for a year and 8 months and consistently weightlifting for 9 months.

Favorite movements in a WOD are any cleans variation and burpee box jump overs. Squat snatch is my weakness so it’s my favorite because it’s a constant technique challenge.

Favorite quote “the unexamined life is not worth living” - Socrates

Proudest accomplishment is how I’ve learned to mentally push through the grind into the pain cave because it makes the end that much sweeter when I gave it my all.

Changes since starting CF is patience, trusting my ability to get the job done and how eating to fuel your body works wonders.

Favorite music is any kind of rock or country music when working out. Jazz when I’m at home.

Favorite food is sushi 🍣

Advice to new members: set realistic, smart goals from the get go. Understand your strengths and weaknesses and don’t shy away from working on those. Patience is key, it’ll take time but discipline and consistency inside and outside (food, sleep, recovery) are essential. Trust the process and above all, enjoy yourself. Buckle up, it’s a hard but amazing road ahead.

My name is Vince. I have a son named Levi, you’ve probably met him by now. I work at Diablo Canyon Power Plant in Avila. I have been in the central coast since I came here for college at Cal Poly in 2000.

What made you decide to try CrossFit?
I was talked into doing crossfit by someone I was dating at the time and from the first class I was hooked.

How long have you been training with CrossFit?
I have been doing crossfit since the start of 2011.

Favorite and least favorite WOD/movement?
Favorite - deadlifts, squats of any kind
Least favorite - anything body weight

Words to live by/favorite quote?
Tell the truth, it’s the easiest thing to remember.
Don’t sweat the petty stuff, and never pet the sweaty stuff.
Proudest CrossFit accomplishment?
HSPU in 2016, trying to get back to it, it was during the open and had a ton of people cheering with me.

Do I believe that CrossFit helped you reach your fitness goals? Favorite song/music to workout to?
Ye, it has in the past and I am working toward getting back and beyond where I was. Taking the opportunity to compete beyond the gym has helped a lot. Favorite music is EDM or classic rock
Favorite food?
Yes
Any advice for new members?
Small improvements over time go farther in making you more fit than trying for too lofty of a goal and quitting. Listen and learn there are a lot of people around you who are doing the same 

My name is logan and I’m 28 years old, I’ve lived in Orcutt/Santa Maria my whole life. I got married last year and love to surf in my spare time.

What certifications do you have?
CFL1 trainer

Why did you want to start coaching? 
I wanted to start coaching to learn more about CrossFit and how to help people achieve their fitness goals and learn new skills more efficiently.

Were you always active growing up?
I was always active growing up. Rode my bike all over the town as a kid. I skateboarded, played baseball, football and ran track. Even played rugby for one year. 

What other leading rolls did you have before coaching at One Life CrossFit?
Other leading roles I had was lead at my previous job wt bello forno where I would train staff and cook the food.

What advice do you have for new members?
Just keeping coming to class and stay consistent. Try not to overthink your form or if you are doing every movement correctly, every day is a work in progress. The more you do a movement, the better you’ll become. Your effort is key so remember to push yourself, you are capable of more than you think.

What do you think is the most difficult crossfit movement?
The most difficult movement to teach in my opinion would be the squat snatch or the butterfly pull up

Favorite song to start Metcon?
Miami - Will Smith

What is your favorite aisle at Costco?
pastry and bread section

I was born in Rhode Island 26 years ago and moved to Arizona when I was 10 years old so I grew up for the most part in the desert. I graduated from Oklahoma State University with a bachelors in Applied Exercise Science while also being on the Large Co-Ed Cheer team where I got to compete at NCA Nationals for 2 years! After I graduated I was burnt out from school and didn’t know what I wanted to do with my life but my little brother had recently enlisted in the Navy and my mom was an Air Force veteran so I felt like I had a duty to serve for at least a few years until I could figure out what I really wanted to do. After enlisting I graduated EOD school in Florida and that is where I met my best friend + wife, Emiley (with two E’s dont forget). I got orders to Vandenberg and we moved here to Santa Maria, got married, bought a house, and had our beautiful crazy little boy, Atlas.
I currently hold a
Bachelors of Science in Exercise Science
Crossfit L1
& beginning a Masters of Nutrition Education in the summer!
I have been coaching in many different sports since 8th grade. I have coached flag football, gymnastics, cheerleading, weightlifting, and various group fitness types! I have always loved coaching, and I truly fell in love with crossfit and my job was cool enough to send me to get my Level 1 to improve the workouts that I program for my shop
I was the kid in class who couldn’t sit still and would always rush to finish a test (now diagnosed with ADHD lol) but yes I have always been active. When i was younger, even throughout college, I was extremely active but really unhealthy with my eating, drinking and overall fitness.

I have always felt like a natural leader, mostly because I am not shy or afraid to speak my mind, but I have lead sports and academics throughout my life. From varsity football, to military courses and training, to leading physical training programs at work, i often find myself in charge of making it work even as a young man. I think leading has helped me mature and be a better husband, father, and man.

The best advice I could give to anyone, new or old, would be to take the 23 hours of the day that you’re not in the gym as seriously as you take the hour you are at One Life. No amount of working out and fitness can correct poor eating and bad sleep, and nutrition is the foundation of the Crossfit pyramid.

The most difficult Crossfit movement is the next one. Firsts and PRs are a cumulation of hard work and dedication, and it is even harder to learn something new, perfect it, and then realize you have a new goal to reach for, but that is what makes crossfit so special. CF is not an end goal or a finish line, it is a constant battle to be the absolute best at whatever you are doing or learning and to move on to the next thing.

My name is Sonya Armstrong. I’m happily married to my husband Cory. We have two kiddos, Madi and Mason and a dog named Buster Posey. Been a stay at home mom and housewife for most of our marriage, but worked for an OBGYN for about four years before becoming the CEO of my family, haha!
I’ve always been a runner, but also enjoyed spin and other fitness classes offered at different gyms. I decided to try CrossFit when I noticed Depot CrossFit was opening about two blocks away from my house. I was always curious about CrossFit so to me, it was kind of a no brainer.
I started CrossFit in 2015.
Favorite movement would have to be pull-ups and handstand walks. Least favorite is the Wall balls and Thrusters.
I have two favorite quotes that I try to live by. “If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you go beyond them.” Bruce Lee “Be happy, but never satisfied” Bruce Lee
Proudest CrossFit accomplishment. I have two, hitting 75lbs on a squat snatch and getting a bar muscle up!
CrossFit has definitely helped me reach some of my fitness goals, but I still have so many more to accomplish.
Favorite song/ music: too many favorite songs, and I LOVE working out to Rap, thug and ratchet shit! Soccer mom in the car, but thug life at the gym, haha!
Favorite food: variety of chicken salads, I eat chicken salads just about every single day!
Advice for new members: you’re going to be sore, (ALOT) and you’re going to question why you’re doing this “stupid shit” to yourself, but stay consistent and keep coming back, it’s so worth it!

Tell us a little bit about yourself (family, school, job): I recently graduated from Westmont College with a degree in Political Science! In the fall, I’ll be starting a ten-month Masters of Taxation program at Cal Poly, but I’ll still be living at home so I’ll get to hang out and fitness with all you cool people :) I currently work for Vivid Financial Management in Orcutt as a Staff Accountant. I’m very passionate about environmentalism and studied the rate of compliance with composting mandates in Northern Santa Barbara County for my senior research project. I submitted my research to a conference here in California so fingers crossed it gets accepted!

What made you decide to try CrossFit? I was actually introduced to CrossFit at St. Joe’s by one of the football coaches there at the time, and once I saw all the strong women at Depot, I knew I wanted to be like them.

How long have you been training with CrossFit? I started in 2017 during my sophomore year of high school.