Joseph Smith

Founder/Owner/Head Trainer

BS Health Education

Crossfit Level 1

CrossFit Level 2


Joseph, a former NJACC wrestling National Qualifier found his love for Crossfit in early 2012.  He has earned his BS in Health Education from Southern Illinois University-Carbondale and holds his Crossfit Level 1 Certification, which, he has used to train hundred’s of athletes both young and old in the two years.  Joseph was an assistant coach for Rend Lake College’s wrestling team in 2008 and coached at West Frankfort high school from 2009-2013.  He will be the leading Rend Lake Crossfit providing excellent programming and bringing knowledge and energy to classes.

Pam Dorris


CrossFit Level 1 Certified

Crossfit Level 2 Certified

CrossFit Kids

FMS Certified Level 1 & 2

ACE Certified Personal Trainer

ACE Orthopedic Exercise Specialty Certification


Pam found her passion for Crossfit in September of 2013 with the opening of Rend Lake Crossfit.   As someone with a family history of cardiovascular disease she always aspired to be healthy through exercise and had tried a variety of workout programs including spinning, zumba, P90x, pilates, Insanity, etc.  Each exercise phase lasting a finite period of time before the next “new” fad came along.

Understandably, Crossfit was a scary proposition for Pam as someone who had neck surgery and lingering shoulder issues, but half the battle is just getting the courage to try.  After seeing such changes in her body and particularly shoulder mobility she quickly became Crossfit certified in March of 2014 and Crossfit Kids certified and and hasn’t looked back.  Her passion is to bring the principles of functional movement to everyone, young and old, not only for the positive health changes that occur when starting Crossfit, but the camaraderie and self confidence that develops when someone realizes all they are capable of mentally and physically.

Pam leads the Body Burn classes and is CrossFit Trainer.

Stetson Browning

CrossFit Coach/Personal Trainer

CrossFit Level 1 Certified


Cassandra Upchurch

CrossFit Coach

CrossFit Level 1 Certified


Cass was introduced to CrossFit by her accounting instructor in Spring of 2012.  In May of 2013, she earned her Level 1 CrossFit Certification.  She has been coaching at RLCF since July of 2016 and loves seeing her CrossFit family grow in numbers and fitness.

She has two children who can be spotted at the box on occasion.  Cass played softball, volleyball, and basketball through high school and was a combat medic in the Illinois National Guard.

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