Athlete Spotlight: Brooke Haas and Adam Cantrell

Mar 19, 2015 Jamie Tebaldi
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In this week's SAGL Athlete Spotlight, we caught up with Brooke Haas and Adam Cantrell, both players on the DC Brawler's farm team, the Atlanta Assassins.
What's your day job?
HAAS: I own a CrossFit Affiliate, CrossFit Dominus, so I spend my life coaching and training!
CANTRELL: Head Coach of Panhandle CrossFit / CEO of Kilopounds, LLC.
How did you hear about grid and what interested you most about it?
HAAS: I heard about grid when the NPGL first started (as NPFL). A few friends told me about it and said they were going to the combine; I was focused on the Open and Regionals at that point so I didn't really think about trying out. After I saw the season, and the athletes who did it, it sparked my interest and I found an opportunity with the SAGL.
CANTRELL: I was invited to participate in the NPGL pro days, and I found a minor league day in Atlanta to go to first.
What's your training schedule like?
HAAS: I train twice a day for the most part. Conditioning and Olympic lifting in the morning, followed by skill work and MetCons at night.
CANTRELL: Erratic at best. I spend much of my time coaching and planning for the future of Panhandle CrossFit. I am now involved very heavily with a new apparel company, Kilopounds, which is very rewarding yet time consuming. I am pretty much hitting training sessions between clients, appointments, and phone calls. I'm known on my team for not really having time for a fancy program. I just pick something and go hard at it.
Have you changed your training style at all to be more grid-specific?
HAAS: Yes, I have added grid specific training. My lifting is typically combined together now. Plus all those short, fast, heavy or higher-skilled grid movements.
CANTRELL: I have always preferred short, sweet, high-intensity pieces coupled with weightlifting. So what I am doing has changed some (movements, rep schemes, etc.), but how I am doing it hasn't changed all that much.
What is your past experience with sports?
HAAS: I played sports my entire life: softball, basketball, track, soccer. After high school I played rugby, which is actually why I found CrossFit/grid. I tore my ACL playing rugby and was looking for something to replace the competitiveness with.
CANTRELL: All sports at the general level up through high school. I started lifting weights when I was 16. I have about five years of competitive powerlifting.
Who is your favorite athlete and/or inspiration?
HAAS: I have a lot of athletes I follow. The ones who inspire me the most are Lindsey Valenzuela and Jeff Evans.
CANTRELL: I am inspired more by the members of my gym who come in and give me all that they have on a daily basis. The majority of my membership does not have an athletic background, they just realized they were on the wrong track, and they wanted to make a change. These men and women (and teens) come in, they ask me what their target is for the day's workout, and they bust their butts to make it happen. They are my motivation for this! I love my PCF family!
Favorite fitness brand?
HAAS: Reebok anything!
CANTRELL: Kilopounds, duh! Tons of new stuff on the way! Check it out at
Do you have any pre-match rituals?
HAAS: I tape my hands a certain way (always use goat tape!) and have to chew gum (the lime green spearmint is my favorite).
CANTRELL: Normally relax and listen to some music; I save the getting amped up stuff for the grid!
What's one of your non-athletic hobbies?
HAAS: Living by the beach allows me to enjoy all the things that the ocean allows us humans to do, so that, plus cooking.
CANTRELL: My favorite thing to do is play with my son. His name is Liam and he is 1.5 years old. He's pretty much my best friend, and when I am not working, I'm with him!
Any advice for people who are new to grid?
HAAS: Get a good coach; when winning comes down to the second, you want a good strategy in place. Luckily I have that through the DC Brawler organization - the best around!
CANTRELL: The recipe of technique, consistency, intensity. You are going to need a whole lot of intensity to excel in grid, but if you do not move well on a consistent basis, your energy expense will exceed what you have to give. Start adding high-intensity intervals to the end of your technique and strength work.
How can people follow you?
HAAS: My Instagram name is @brookedahook. I have an athlete page on Facebook under my name Brooke Haas, as well as a normal FB page.
CANTRELL: The best way for everyone to check me out is on any of these pages: Instagram: TheRealAdamCantrell, Twitter: TheAdamCantrell, Website:, Facebook: