The Metal Dragon is the most strong-willed Dragon.  He/She is inflexible, unbending, and combative.  It is futile to attempt to convince him that certain things are simply undoable.  He will go it alone if he can’t gain support.  She succeeds because she refuses to accept failure.

metal dragon 3

Building a competitive athlete requires a comprehensive approach. Focusing on workouts only will only garner part of the results.   Our competitive training is a complete program that focuses on 5 primary areas of development:

  • Skill (technique)
  • Strength and Power
  • Work capacity
  • Mobility and Recovery
  • Nutrition and Sleep

metal dragon 5If one development area is suffering, it will bring down the other areas. In order to maximize one area, all areas must also be emphasized.

  • Instead of focusing on creating “the fittest” athlete, Metal Dragons programming focuses on creating “the most prepared” athlete – man, woman, masters or team.  Our athletes follow a comprehensive plan designed to yield peak performance for the CrossFit Open, followed by the Regionals and eventually, the Games (for the fortunate few).
  • Being the most prepared means you are (or are one of) the fittest competitors on the field that day.  It means that you have addressed your weaknesses including: movements, energy systems, mobility, injuries, mental game, body composition and nutrition.  It also means that hat you have practiced your ‘game day’ routines of tapering, sleep, food, warm ups, etc.  And, you have set your training up so that you have made the most progress in the areas you need improvement (possibly sacrificing progress in other areas), and ‘timed’ it correctly so that all of the different characteristics peak at the same time for what the competition demands.


df comp

This is a demanding program and is available to qualified athletes.

Qualified athletes will be willing to:

  • Train 1-2 hours 5 times per week.
  • Enter in a couple local competitions- competition against others allows us to find holes in our armor this give us a chance to fix those holes throughout the year.
  • Be coachable.  This includes documenting your workouts, listening to input and corrections and being willing to follow the programming as a whole.

For more information on this program please contact Head Competitive coach Michele.



Check out our article on the CrossFit Games Website! CrossFit Games – Prepped for Success


From Burgener Strength Programs:

Opportunities are rarely given; they are earned through blood, sweat, and tears. One cannot sit back, relax and expect to make the podium through pure osmosis of videos. Hard work, discipline, dedication, and passion are all traits that must be ingrained into an individual’s character. For champions, terms such as complacency, or deserved do not exist! Nothing is expected, and everything is earned! It is you who controls your successes and failures. Do not be afraid to push the limits because when it is all said and done, it might be that last push that gives you the opportunity you have been waiting for your entire life.


CrossFit Competition Rankings

Michele Sparks Nguyen

  • Regional CrossFit Dragonfire Team- 2010
  • Regional Individual Qualified- 2010 and 2011
  • Masters World Qualifier 2014 2015 2016 (age 40-44)
  • CrossFit LIFT-OFF 2015 1st Place (age 40-44 150#) 2016 3rd Place (40-44 140-150#)
  • Wodapalooza competitor 2016 (age 40-49)
  • Masters World Qualifer 2017 (age 44-49)

Alanna Debell

  • Regional CrossFit Dragonfire Team- 2010
  • Regional Individual Qualified- 2010, 2012 & 2013

Hung Nguyen

  • Regional CrossFit Dragonfire Team- 2010

Ryan Debell

  • Regional CrossFit Dragonfire Team- 2010

Justin Santos

  • Regional CrossFit Dragonfire Team- 2010

Chris Flury

  • Masters World Qualifier 2014 2015 (age 50-54)
  • Masters World Qualifier 2016 2017 (age 55-59)
  • Crossfit World Games Competitor 4th Place 2016 (age 55-59)
  • Granite Games Competitor 2016 1st Place (55-59)

Shelley Grandjean

  • Masters World Qualifier 2014 (age 50-54)

John Cosby 

  • Masters World Qualifier 2014, 2015 (age 55-59)

Cindy Cosby

  • Masters World Qualifier 2015, 2016, 2017 (age 55-59)
  • Granite Games Competitor 2016 (55-59)

Steve Belmore

  • Masters World Qualifier 2015, 2016, 2017 (age 50-54)
  • Wodapalooza 1st in online qualifier 2016 (age 50+)

Marah Baker

  • Granite Games Competitor 2015 3rd place Rx, 2016 Competitor
  • Wodapalooza competitor 2016 Rx
  • CrossFit West Regional Games competitor 2016
  • CrossFit Lift Off 3rd Place (160-170#)

Ryan Sester

  • Granite Games Competitor 2016

Eric Meyer

  • Masters World Qualifier 2016, 2017 (age 55-59)
  • Granite Games Competitor 2016