Knowledgeable, trained coaches to help you FEEL Amazing
Meet the team thats dedicated to making your goals a reality.
our story
Sean Wells | OWNER
meet your support team
Liv Armstrong
Manager
Liv Armstrong is the dedicated manager of OC Gym Bend, combining her athletic experience,
coaching expertise, and leadership to support the team.
A Bend, Oregon native, Liv has trained
at OC Gym since 2017 to enhance her performance as a competitive BMX racer. She currently
competes as a Professional BMX Racer and is also a Level 1 Certified CrossFit Trainer. Over
the past six years, Liv has successfully run her own coaching business, working with both adults
and kids to build confidence, strength, and healthy habits.
With a strong background in both personal coaching and gym operations, Liv is passionate
about creating an inclusive, high-energy environment where all members feel empowered and
supported. Her journey from athlete to coach to gym manager highlights her commitment to
personal growth and the well-being of the OC Gym Bend community
MICHAEL SMALLWOOD
COACH
CCFT-L3, CF-L2, CF-L1, CF Kettlebell, CF Gymnastics, CF Scaling/Spot the Flaw/Lesson Planning, Precision Nutrition Certified Professional in Exercise Nutrition, CPR/AED and Basic First AID Certified.
Michael found CrossFit way back in 2006 while searching the internet looking for new ways to challenge his personal training clients. He was bit by the bug and immediately started adding the workouts to his daily routine.
Michael believes that there is no better or bigger way to make an impact on people’s lives than through fitness & nutrition. Michael realized that helping people at OC would always be a part of his life when, after 6 months of training a client and helping with his nutrition, he was approached by his client, in tears, who had just returned from the doctor and exclaimed that he was finally taken off all of his medications that he had been prescribed for more than 10 years. Since then Michael has helped many do the same!
Michael moved to Bend in the summer of 2017 and joined the OC Team. At OC you’ll find Michael group coaching & personal training full-time. His wealth of knowledge & experience in the field of exercise & nutrition is a huge asset to the OC community.
Outside of the gym you’ll find Michael enjoying the numerous outdoor opportunities Central Oregon provides including mountain biking and snowboarding.
EMILY RUTHERFORD
COACH
CF-L2, CF-L1, Precision Nutrition Certified Professional in Exercise Nutrition, National Academy
of Sports Medicine-Certified Personal Trainer, Two-Brain First Degree Coach, Diabetes
Prevention Program Certified, CPR/AED and Basic FirstAID Certified.
Emily grew up playing a wide variety of sports from soccer and softball to field hockey, which
she played in college and coached at the college level. But after a period of inactivity she went
through her own personal health journey, changed careers to focus on health, and became a
diehard runner. Once she moved to Bend in 2015 she found herself working from home,
spending a lot of miles on the trails by herself, and struggling to find a community. Looking for a
new gym in Bend where she could also have a social outlet, led her to OC. That was her first
experience with CrossFit and the community, and she’s been hooked ever since.
In addition to personal training & coaching group classes, Emily is OC’s full time Nutrition
Coach.
Emily’s extensive background & experience as a professional health & lifestyle coach is an
invaluable resource for the OC Community.
Personally, when Emily isn’t supporting others in their health journeys, she enjoys exploring
Bend’s trails, rivers, caves, lakes, and mountains. If she’s not sitting by the river reading a book
or ripping through Phils trail complex on her mountain bike, she’s probably in her kitchen
whipping up the next best healthiest dish you ever tasted!
Grant Leiphart
COACH
Certified Westside Personal Training and Athletic Coach, CF-L1 & CF-L2, CPR/AED and Basic
First AID Certified.
Grant started working out in the OC Sports Performance Program with Coach Sean when he
was in 7th grade and continues to train full-time at the OC gym today.
Grant believes that training at OC translated over to his success in sports and allowed him to
stay healthy in professions outside of the gym like being a wildland firefighter & working for the
forest service.
Training at OC at an early age exposed Grant to the sport of CrossFit sparking his interest in the
training. Having a passion for working out and living a healthy lifestyle, Grant knew that he
wanted to pursue being a coach because he not only gets to do what he loves but he is also
able to help others in the process.
Grant loves the community at OC and is glad he can be a part of such a great gym that not only
has smart programming but also amazing people.
Outside of the gym Grant loves to stay active with hobbies like hiking, hunting, backpacking,
and anything involved in the outdoors. He played football and wrestled in middle school all the
way through high school. He graduated from the University of Oregon with a major in
Environmental Studies.
PATRICK WELLS
COACH
CrossFit Level-1, CrossFit Gymnastics, CrossFit Kettlebell, CrossFit Rowing, Texas Outlaw Olympic Weightlifting Camp (Spencer Arnold’s Camp), CPR/AED and Basic First AID Certified.
Patrick was brought into the world of CrossFit in 2010 after being strongly urged to try it by his brother, Sean, and he has been actively involved at OG ever since. Patrick received his Level 1 Crossfit Trainer Certificate in 2010, in 2015 and again in 2020. You may not see him coaching as frequently due to his full time job with Manzama, a software company in Bend, but he fills in for us & is a regular each weekday afternoon.
Before joining OG, Patrick played football at Willamette University while earning his Economics degree and then continuing onward in school for his Master of Business Administration.
Carrie Carson
COACH
CrossFit Level 2 & Level 1
CrossFit Gymnastics
Adult & Pediatric CPR/AED, Basic First Aid
Carrie thrives in the outdoors, whether she’s hiking through the mountains, snowshoeing in
fresh powder, biking along scenic trails, or kayaking on peaceful waters. She firmly believes that
training the right way—building strength, mobility, and endurance—will allow her to continue
enjoying these activities for years to come.
Her passion for fitness goes beyond just staying
active; it’s about longevity and maintaining the freedom to explore, move, and adventure well
into the future. She looks forward to many more years of outdoor adventures and dreams of one
day sharing them with her great nieces and nephews, setting an example of strength, resilience,
and a love for movement.
Jen Cain
COACH
CF-L2, CF-L1, CF Scaling/Spot the Flaw, OC’s Coaching Internship Program, Adult and
Pediatric CPR/AED
After an eight year career as an equine Equine Veterinary Technician, Jennifer realized that her
strengths and heart lies in helping and serving people. This discovery led her to pursue a career
in nursing. In 2015, Jennifer moved to Bend and since then has been a full time RN at St.
Charles.
In 2016, Jennifer began doing CrossFit. She quickly discovered the positive impact that CrossFit
can have on a person’s health. In May 2023, Jennifer joined the OC Team & completed OC’s
coaching internship program.
At the gym, Jennifer is very happy if the workout includes a rower and a barbell. On her days off,
she can be found outdoors riding her horses, hiking with her dogs or riding her gravel bike.
Ava Rahner
FRONT DESK
Ava Rahner is a sophomore at Caldera High School. She enjoys
hiking, baking, and spending time with her friends. Ava participates
in both soccer and track and has been training at the OC gym for
nearly two years. After graduating high school, she plans to attend
a four-year university and study medicine.
Caitlin Wells
COACH
PharmD, Clinical Sports Pharmacist, Certified Sports Nutrition Coach, CF-L1
Caitlin Wells combines over 12 years of pharmacy experience with a lifelong passion for
athletics to help athletes optimize their health and performance. A former Division 1 soccer
player, she went on to complete half marathons, triathlons, and compete at the elite level in
CrossFit before shifting her focus to strength, health, and longevity.
As a Clinical Sports Pharmacist and Certified Sports Nutrition Coach, Caitlin believes exercise is
medicine and that mastering the foundations of health—nutrition, training, sleep, recovery, and
stress management—is key to long-term success.
She works with athletes of all levels, from the
everyday athlete, youth athletes to elite, offering individual consultations and collaborating with
teams, organizations, and healthcare professionals to provide education and support.
Caitlin is passionate about the role pharmacists can play in enhancing athlete health through
medication management, supplement guidance, and evidence-based strategies to improve
performance and recovery.
Her mission is to help athletes optimize both their health and
performance.
Matt Karsh
COACH
CF-L1, CPR/AED and Basic First AID Certified.
Matt is a certified K-8 Teacher with experience teaching Physical Education for elementary
students and coaching high school baseball and football.
Before moving to Bend and joining OC, Matt coached at Burque Crossfit in Albuquerque, New
Mexico. He served for 6 years in the Army National Guard and lived in Ecuador for two years
teaching at an American International School.
Years earlier, Matt played football at Lewis and
Clark College in Portland.
Matt works full-time as an Elementary teacher working with 1st-3rd grade students. He enjoys
hiking, snowshoeing, bikepacking and spending time with his wife and son.
Molly Martin
FRONT DESK
Amanda Nielsen
COACH
Amanda is the MomFit Coach at OC Gym Bend, bringing over 25 years of experience in the gym and fitness industry. From a young age, she developed a love for challenging her body and building strength and agility. For the past eight years, Amanda has worked as a personal trainer specializing in women’s fitness and supporting busy moms in finding strength and confidence through movement.
As a mom of two daughters, Amanda leads by example-showing that strength, consistency, and self-care matter. She also holds a Bachelor’s degree in Social Work and is passionate about serving and empowering others, both inside and outside the gym.
Sam Summers
COACH
Sam grew up playing competitive soccer and basketball, where her love for movement and teamwork began. After years of managing a congenital knee condition through physical therapy, she learned the importance of moving with intention and building strength for longevity.
She began coaching girls’ basketball in high school and later created a Covid-safe soccer program to help young girls stay active. In college, Sam discovered martial arts and fitness kickboxing, where she trained and coached before turning her focus to strength training and recovery following knee surgery. What began as a personal journey to rebuild her body quickly grew into a passion for helping other women experience that same strength, confidence, and transformation.
Outside the gym, Sam teaches wilderness skills courses for women that emphasize empowerment, resilience, and self-reliance. Whether in the gym or out in the woods, her mission is the same-to help women feel strong and confident in every environment.
As the coach of StrongHer, Sam brings that same philosophy to her classes, creating a space where women can move safely, lift powerfully, and discover just how much they’re truly capable of.
Shiloe Aurand
COACH
Shiloe is a longtime strength and conditioning coach and personal trainer. She wholeheartedly believes that fitness and wellness should be accessible to everyone and cherishes helping people find their space and confidence in a gym setting-no matter their background or skill level.
Fitness is a long game that requires consistency throughout our lives, and Shiloe makes it a personal goal to ensure that clients and athletes have a great time while working hard. She believes that enjoying the process makes it easier-and more appealing-to stay consistent.
No matter where you are on your journey, you’ll feel welcome and included with Shiloe.
The best time to start a fitness routine was 20 years ago; the second-best time is now.