Katie Sands

Katie Sands


Clean: 175# Jerk: 185# Snatch: 140# Fran: 4:59 Grace: 2:01


CrossFit Level 2 Certification, CrossFit Level 1 Certification, Judges Course, Spot The Flaw Course, Scaling Course, Lesson Planning Course.


Growing up I had a tough time with sports, I was diagnosed with bilateral hip dysplasia at a young age and had to be in and out of physical therapy for a long time just to do "normal" stuff like walk, skip, and run. I started swimming around 4 years old and stayed with it until I was 16. During that time I loved it, it was individual and my success wasn't based on the effort of my team, but only me. Its the place where I learned how to motivate myself and dig deep when the time came to race. I ended up having to quit due to an overuse injury and back to PT it was. After a long stint there, some of the techs at the office took me across the street for a CrossFit workout to see how I would like it. I absolutely died, 100 thrusters for time was all it took to get me hooked on the sport though! Lifting weights, doing gymnastic movements, and integrating cardio into that did something that I was hoping for, it strengthened my joints and bones and basically put all hip issues into the past. Once I turned 17, I decided to take my Level 1 course and started up my coaching career at Stars and Stripes CrossFit in Troy, MI. Since then I've been dedicated to coming in, trying to get stronger, get faster, and continue to improve myself and hopefully everyone else around me.

Turning Point

My turning point came when I was about 15 years old, I was told in the next 3 years I would need a hip replacement and then another, and another, for the rest of my life. I thought to myself "This isn't what I want for my life". So after a long 8 months in PT building up foundational strength and mobility needed for me to walk correctly again, I went across the street to a CrossFit gym and never looked back.

Motivation & Passion

I coach because being able to help someone reach their goals is exciting and people come in every day and work towards self-betterment. I want to help each and every athlete that walks through the door and show them the community that I really love and the support that everyone will give you while you work towards reaching those goals. No matter if you are trying to lose weight, lift heavy, or train just for everyday health, I'm here and ready to help!

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