You’re One Step Closer to Feeling Unstoppable on the Track...

Here’s How Krash Course Can Help YOU Become A Strong, Confident, MVP-Caliber Athlete.

I HIGHLY SUGGEST you watch this video before you apply.

Ready to stop wondering if you’re “good enough” for that roster spot and start playing like you are?

Feeling Stuck? 
You’re Not Alone.

Don’t know where to start?
Tired of second-guessing every workout, every decision, every jam?
Feel like you’ve been showing up but not getting anywhere?

You might be:

Spinning your wheels with random YouTube workouts

Playing through burnout and hoping it pays off

Stuck in your head, wondering if you’re “good enough”

Exhausted from trying generic fitness programs and still not feeling like an athlete

That’s What Makes Krash Course Different

Krash Course was founded by Krissy Krash, a long time roller derby athlete and certified trainer who saw the need for structured, derby focused strength and conditioning.

 What began as her personal mission to help skaters train with purpose has grown into a full coaching company staffed by certified personal trainers who are also active roller derby skaters.

At the core of Krash Course is the belief that real progress goes far beyond workouts. 

This isn't just some exercise program.

To accelerate your training, you need the habits and routines of high performers, the mindset of self forgiveness, and a commitment to progress rather than perfection. 

Our approach blends strength training, on skates coaching, and consistent accountability to support skaters in becoming stronger, more resilient athletes both on and off the track.

Whether You’re Trying to Make the Roster, Break Through Walls, or Just Feel Like an Athlete, You Deserve To...


✅ Train without second-guessing every move and know your workouts are actually making you stronger, faster, and more confident on the track.
 
✅ Show up to practice feeling prepared, powerful, and focused instead of hoping no one notices you’re just “getting by.”
 
✅ Hold your space in a wall or take the star with confidence without spiraling into self-doubt when things get chaotic.
 
✅ Feel like a leader in your league, not someone who’s always catching up.
 
✅ Say yes to scrimmages, travel games, and team opportunities without the nagging voice in your head saying, “You’re not ready.”
 
✅ Feel good in your gear, strong in your body, and proud of the skater staring back at you in the mirror.
 
✅ Build habits, mindset, and training that aren’t just for now but for every season of your derby career.

Client Results

 My performance on the track has drastically improved. During a game in August we played with 10 skaters in a hot building. I felt great and got MVJ. I could have played another game. My endurance for the rest of the season has been incredible.
 
I have a more positive relationship with myself and am now finding it easier to forgive myself and others when things come up. I'm able to come from a place of gratitude way more often than I used to.
I feel more intentional about the decisions I make and who I spend my time with. I'm better with setting boundaries too.

The Krash Course team and community are constantly lifting each other up, listening, and celebrating each other. Being celebrated and celebrating others in this program has been crucial in my growth. 
- Allison C
 I was stuck in a loop of not feeling like I was doing enough to improve myself and then over compensating for a few days and then being back to the same place.
 
The changes I've made in my training and in fueling my body have allowed me to become a better skater in unexpected ways. I'm no longer worried about gassing out before the jam is over. I'm better able to focus on track awareness and communication with team mates. It was really hard to know where the jammer was when I was just focused on being strong enough to hold my plow in a wall. 

Now I'm not distracted worrying about physical skills or lack thereof.

Krash Course has influenced pretty much every aspect of my life! From the obvious ones like fueling and meal planning to much less obvious ones like the what I read or how I approach getting my kids ready in the morning or even cleaning my house! 
- Emily M
 My strength and stamina on track were holding me back, and the course helped improve both more than I could imagine!

I went from being a relief jammer (at best) for the B Team to MVP rostered jammer who scored half of the points in our most recent game!

The amount of success I've had was unexpected! I expected to make progress, but not quite so much! The support both from the coaches and the community was a game changer. 
- Allison H

MEET OUR COACHING STAFF

Krissy Krash

CEO & Founder

NASM Certified Nutrition Coach
Fitness Nutrition Specialist
Banked and Flat Track Roller Derby Skater since 2006

Once upon a time in a land far away called Los Angeles, Krissy Krash discovered the magically brutal sport of roller derby. It was 2006. At the time she was an unfit, smoking, drinking, hard partying twenty something, yet she threw herself into derby with full force.

It didn’t take long for her to realize that practice alone would never be enough. If she wanted to stay in the sport for the long haul and actually dominate, she needed to cross train, fuel her body better, and start thinking like an athlete. Once she made intentional changes to her training and habits, everything shifted. She became more energized, stronger, faster, more agile, and far more confident.

By 2009 she was an all star skating for the LA Derby Dolls. She even landed a role in the roller derby movie Whip It as one of the Manson Sisters. By 2014 she was competing with Angel City Derby at WFTDA Championships.

Krissy has since committed her life to helping other skaters unlock their potential through her signature online roller derby training program, Krash Course. Her mission is to teach skaters not only how to elevate their performance on the track but how to embody the habits and mindset of an athlete for life.

Coach Cyn (Original Cyn)

Head Coach

 NASM Certified Personal Trainer Experienced Roller Derby Trainer and Coach
2025 Roller Derby World Cup Team Jewish Roller Derby 

Cyn has been playing roller derby for more than ten years and is still going strong. 

Over the years she rebuilt her strength twice, once during her early derby career and again after having her son. Each time she returned with more power, more focus, and a deeper understanding of what it means to train like an athlete.

She battled through years of struggling with the 27 in 5 test and eventually broke through, then later crushed a 12 in 2 to earn a spot on the All Star roster for Red Stick Roller Derby.

Cyn also competed in the 2025 World Cup with Team Jewish Roller Derby.

Her coaching philosophy is simple. If you can show up when it’s hard, you can show up in every other part of your life. The goal isn’t for training to be easy. The goal is to build the kind of resilience that keeps you from giving up on yourself.

She once had a negative relationship with her body and with food, and after her son was born her body felt unfamiliar. Over time she learned to see her body as a partner in strength, not an obstacle. 

Now she teaches Krash Course athletes that every experience, even the tough ones, is a lesson that moves you forward. Progress is built through patience, perspective, and persistence, and the journey is always worth it.

Pam (Beat-Her Juice)

Coach & Enrolment Specialist

ACE Certified Personal Trainer, ACE Certified Exercise Instructor, 
Experienced Roller Derby Trainer and Coach (10+ years), Swim Team Coach & Lifeguard Instructor

Juice believes everyone is primed for greatness and that most people simply need guidance, direction, and a little push toward their own potential. Her daily motto is Get Better. 

She teaches that the moments when we fall or get knocked down are the moments that shape us. When you keep believing, keep showing up, and keep moving forward, great things follow.

She learned to skate on the banked track in 2014 with Tilted Thunder Rail Birds in Seattle. 

During the COVID shutdown she got sober, moved to Chicago, joined the Chicago Knockouts, and committed to a more intentional approach to training and to living with a stronger sense of self. 

She is a current member of the Chicago Knockouts and serves as Director and Head Coach for the CKO Minors Program. 

She is also a former juniors coach for the TTRB Peeps on the banked track. 

Her coaching is grounded in resilience, steady progress, and helping skaters realize the greatness they already carry within them.

Misty (Pia Mess)

Coach

NASM Certified Personal Trainer
Certified Orange Theory Instructor
Cross Fit Level 1 Certified Trainer

 Pia Mess brings a deep and accomplished history in both skating and coaching. She is one of the original skaters of Rat City, where she began her derby career in 2004 and continued skating and coaching through 2009.

After relocating to the Bay Area she skated with Bay Area Derby before settling in with Silicon Valley Roller Derby, where she remained until her move to Arizona in 2022. She now skates with Arizona Roller Derby and also competes under the USARS ruleset. She is a Women’s Team USA skater and serves as the Head Coach for Men’s Team USA.

Her coaching experience spans the globe. She has led both on and off skates bootcamps in Hawaii, Costa Rica, Germany, Belgium, and the United Kingdom, among other locations.

Alongside her derby career she has built a strong foundation in the fitness industry. She has been a Certified Personal Trainer for more than twelve years, holds a CrossFit Level 1 certification, and has coached at Orangetheory for five years. 

Her coaching blends elite level skating experience with a professional training background, making her a powerful asset to athletes at every stage of development.

Wendy (Lady GwennieFear)

Coach

NASM Certified Personal Trainer

Gwennie loves roller derby for the friendships, the travel, and the powerful things skating allows her to do with her body. 

She started derby at age forty six and eight years later she is still going strong. 

She spent five years as a league trainer and also teaches non derby skaters how to skate. 

She is a five star rated coach at Roller Con.

She is excited to bring her experience, energy, and support to this challenge and to help every skater discover what they are truly capable of.

Frequently Asked Questions

How is this different than a personal trainer?

A personal trainer can guide your workouts a few times a week, but derby athletes need far more than that. Most trainers do not understand the demands of roller derby, so they are not teaching edge control, power, acceleration, deceleration, or how to turn strength into on skates performance. 

They are also not reviewing your footage, coaching your food choices, building your habits, developing your mindset, or holding you accountable daily.

Krash Course does all of that. It is a full system built specifically for derby athletes, not just a workout plan.

Do I have to be an advanced skater to join?

Krash Course is for all levels, from brand new skaters trying to pass mins to experienced athletes aiming for all-star rosters or returning from injury. We build the plan around you.

I don’t have a gym. Can I still do the workouts?

Yes. Whether you train at home, outdoors, or in a gym, your program is customized to your space and equipment, no fancy gear required (unless you want it).

How much time does this take each week?

Expect about 3 to 4 hours per week. That includes training, mindset work, and check-ins. It’s built to fit a busy life, with structure and accountability that keeps you consistent.

Do I have to weigh and track my food?
We focus on performance-based nutrition, eating in a way that fuels your body, improves recovery, and builds strength without restriction or shame. 

We do suggest meal planning at the beginning of the week and tracking in some form in the first few weeks whether that be photos or writing it down. 

It is not required or even suggested that skaters weigh and measure every ounce of their food. 


What kind of support do I get?

You’ll have a personal coach, weekly group coaching calls, expert access for nutrition and mindset, and a private community of motivated derby athletes who are going through it with you.

What does it cost?

Krash Course is a high-touch coaching program with personalized training and expert support. Pricing varies based on the individual needs of the skater. 

Most programs are priced similar to hiring a personal trainer 3-4 days per week.

Payment plans are available.

Is Krash Course an MLM?

No, Krash Course is not an MLM or a pyramid scheme. Our coaches are employees, not participants in a recruitment model, and there is no pathway for clients to become coaches through involvement in the program. Every coach on our team is a certified personal trainer who applied, interviewed, and was hired based on qualifications and experience.

Once upon a time, the confusion online started after one of our long term clients had a standout transformation, became inspired to pursue a personal training certification on her own, and later applied for a coaching position with us. That single situation sparked rumors that we operate in a system where clients automagically move into coaching roles. This is not accurate.

We are a coaching company. We hire trained professionals. There is a standard process. There are no recruitment tiers and no client to coach pipeline.

Is this just workouts?

Not at all. This is a full transformation system. You’ll get strength training, skill reviews, nutrition support, mindset coaching, skill and footage video analysis, and real guidance from a team of experts.


What kind of results can I expect?

More strength, more endurance, more confidence and progress that actually shows up on the track. Skaters in Krash Course have earned MVPs, made rosters, and feel confident taking up space.

How do I join?

1. Tap the APPLY NOW button
2. Fill out the short application
3. Pick a time for a FREE strategy session where we will help you clarify your goals and see if Krash Course is a good fit.

How We Will Create Your Transformation Through The Only Program Built Specifically for Roller Derby Athletes

Krash Course is a 16-week, high-touch training experience for skaters who are done dabbling and ready to crush it on the track.

This isn’t a generic fitness plan.
It’s a full transformation, physically, mentally, and emotionally.

✅ 1:1 Personal Coaching Support
Your coach checks in, keeps you on track, and adjusts as needed.

✅ Custom Derby Training Plan (Home or Gym-Based)
Your workouts are built specifically for derby, no more guesswork.

✅ On-Skates Skill & Footage Analysis
Get expert feedback so you improve faster and skate smarter.

✅ Off-Skates Form Correction
Train with proper form to avoid injury and build real strength.

✅ Mindset & Resilience Coaching
Learn how to reset under pressure and play with confidence.

✅ Athlete Nutrition 101
Fuel your body for endurance, strength, and faster recovery.

✅ Weekly Group Coaching Calls
Stay accountable and supported with real-time expert guidance.

✅ Private Community of Derby Athletes
Train with skaters who get it, and have your back the whole way.

This Is For You If...


✔️ You’re a jammer, pivot, or blocker ready to level up

✔️ You’ve tried “figuring it out” alone, and hit a wall

✔️ You want a training plan that actually shows up on the track

✔️ You’re ready to stop spinning your wheels and start seeing results

This Is Not For...

🚫 Skaters looking for a quick fix or freebie

🚫 Anyone not ready to invest in their growth

🚫 People who “sort of want it”

🚫 Anyone looking for motivation instead of a system
 Krash Course has been great at helping me create a routine and giving me the mindset to try to stick to it. I feel more like an athlete, which helps me dig down just a little bit more and find the power for one more jam, one more attempt.

It's helped improve my performance at work because mindset isn't just about derby. Having a morning routine and knowing what my meals and snacks are going to be has helped me be able to focus on work a lot more. And when you feel capable on the track, you start to feel more capable off. You realize what it takes to, again, dig a little deeper and push through. One more client. One more hour. One more whatever.

This program has given me confidence to do my whole life better. 
- Violet B
Building a solid foundation enabled me to rapidly improve my performance. I was a freshie when I started Krash Course and was on the tail end of a nine week injury that kept me off skates. I was very frustrated, scared of further injury and doubing if I would ever be able to do anything of value in Derby. I am now very close to passing my first assessments to be cleared for contact, and I am very excited.

Being able to talk to my coach and the community about all the big and little things that I found holding me back gave me a better understanding of what was happening in my head. Feeling supported and knowing that people out there care about my progress and how I am doing gave me courage and motivation to continue showing up for myself.

I did not expect the level of genuine support, love and care I got via Krash Course. Thank You!
- Kat A
My performance has improved greatly.

I started KCIT with only a few months of derby under my belt, and shortly into KCIT I sprained my ankle. I not only was able to continue seeing physical improvements as I healed, but because of KCIT, once I was healed I was able to push harder and improve faster.

My balance is better because of all the off skates workouts, I’m finally getting the hang of using toe stops, and because of the amazing KCIT network I was able to skate as a visitor for a month in Hawaii.

Stepping outside my comfort zone gave me the opportunity to learn so much more about becoming a better jammer. I wouldn’t have accomplished any of this without KCIT
- Emma S
 Before Krash Course I would fall into fight or flight mode on the track and it was like everything I knew would just disappear also I would burn myself out alot!! 

But when I joined Krash Course they helped me slow down and take care of my body and helped me realize the importance of not overdoing it!! ​

I finally made it onto my team as a jammer!! Krash Course helped my performance all the way around. I have better footwork and can juke as a jammer and when I block I can actually take hits now and still hold the jammer or reset to keep them and my endurance it amazing on the track now!!  
- Erin R

Bouncing Back From INJURY and Earning MVP

Became Kinder to Herself On The Track and Built Consistency in Routines Through The Community

Skaters In Their 40's and 50s Kicking Ass and Building Trust With Her Body

Endurance Skyrocketed, got MVJ and Teammates are noticing!

This isn’t just about training.

It’s about transformation.

The kind that shows up in your game, your confidence, and your life.

Because life is a contact sport.

I will teach you how to WIN.

Copyright 2020 - Krissy Krash, LLC