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Our coaches

Perfect Body

Nicholas Mezzacappa- Head Coach & Owner

NickMGrowing up I struggled with my health and fitness very much. I was always active, but being so overweight from poor nutrition made sport, life & everyday activities much harder. When I was 15 years old, I changed those bad habits into healthy habits and began to make a better life for myself. It was at that point in time I knew what I wanted to do with the rest of my life; help those who have health and fitness struggles like I did. I started CrossFitting in August of 2010 and since then it has become a huge part of my life. I have lived through the sacrifices of tasteless foods and endless hours of sweat and tears to reach my goals. Everyone can accomplish the goals that they set with dedication, motivation and determination. Everybody needs a coach and I am here to be that for you in the journey to acheieve your fitness goals. The only real failure in life, is the failure to try.

Nicks Credentials:

Level 1 CrossFit Trainer
Level 2 CrossFit Trainer
Level 3 Certified CrossFit Trainer

CrossFit Olympic Weightlifting Trainer
CrossFit Advanced Olympic Weightlifting Trainer
CrossFit Strongman Trainer
CrossFit Aerobic Capacity Trainer
CrossFit Mobility Trainer
CrossFit Flexibility Trainer
USAW Level 1 Sports Performance Coach
A Member of the CrossFit Olympic Weightlifting Seminar Staff
CPR/AED Certified




Lisa Muscara- CrossFit Coach

lisaThe difference between CrossFit and other gyms, for me, is there is always someone there instructing; CrossFit is a teaching gym. There is always instruction during every workout. You are not just left to tackle movements and equipment by yourself. Someone is always aware of your movements and whether you are doing them properly and safely. There is always someone available to help, educate, and motivate.

CrossFit is so unique as it engages more than just your body. It utilizes mental strength and your will to succeed along with your physical ability.

There is also a heavy emphasis on “The CrossFit Family” at CrossFit Freehold. I am proud to be a part of this family. I am truly inspired by each and every person that I have the privilege to workout next to each and every class.

My biggest fear in life is becoming “inert” as I get older. I am committed to CrossFit because I want to maintain a level of athleticism as I get older. I want to defy what it means to be “older”. There will always be 99 reasons to “not” do something, but I always find the “one” reason to get to class; and that reason is simply to continue with my progress and to become the best version of myself that I can be, both physically and mentally.

Lisa’s Credentials:  

Level 1 CrossFit Trainer
Level 2 CrossFit Trainer
CrossFit Olympic Lifting Trainer
CPR/AED Certified




Ray Tillotson- CrossFit Coach

rayI started Crossfit about 5 years ago and it has effected my life in so many positive ways.  Playing sports at both high school and college level, being active and competitive has always been important and fun for me. I currently coach classes at CrossFit Freehold on the days I am not working for the New York City Police Department. Being both healthy and fit are very important aspects of that job. Along side Head Coach & Owner, Nick Mezzacappa, I attended a Crossfit Strongman seminar and learned some amazing things in which I am excited to share with others.  Aside from training and exercise, I have developed the mentality to push both myself and others in the gym and out.  Being formerly overweight, I understand how tough it can be to change your life, both mentally and physically.  I have grown passionate about keeping others motivated, as well as mentally and physically strong.

Ray’s Credentials:  

Level 1 CrossFit Trainer
CrossFit Strongman Trainer
CPR/AED Certified




Corey DeCastro- CrossFit Coach

coreyMy physical fitness career began when I started my off-season weight training program for football my freshman year of high school. From the moment I lifted a barbell I was hooked to working out. I continued to perform the same basic movements I conducted when I was in high school all the way through college. When I graduated college I became bored and was no longer “Seeing” gains with the workout routine I was performing. Unmotivated to go to the gym, I luckily met Coach Ray at a mutual friends house where he descried the workouts he was undertaking at CrossFit Freehold; I was immediately intrigued. Upon completing my first CrossFit class I was sore in muscles I never knew I had due to multifunctional movements being performed. CrossFit challenged me to learn new fitness movements and push my body to my ultimate limit. The support I received from the members at CrossFit Freehold allowed me to complete all workouts and challenge myself to achieve personal best at various weightlifting movements. CrossFit changed my life not only physically but socially, the community created within a CrossFit Box is truly one of the most positive atmospheres I have been a part of which has allowed me to grow as a person and athlete. I decided to complete my Level 1 certification and become a CrossFit Coach in order to help other athletes accomplish the goals they set out to complete. Currently I continue to use CrossFit as my main source of training in order to complete my newest athletic goal; completing the NYC marathon.

Corey’s Credentials:  

Level 1 CrossFit Trainer
CPR/AED Certified