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MEET THE TEAM THAT KEEPS THE SHOW RUNNING
Sleven is changing the game with our coaching team. All of our full-time coaches have a role in the business, meaning they have an extra stake in your well-being and success. Through our in-house development programme called Coaches Ed., we continually push the team to improve. Sleven is a beacon of self-improvement and just as we'll hold you accountable to become fitter & stronger, we expect the same of our team.
the coaching team
Loren 'Loz' Dyga
MASTER COACH
Head of Programming
Mum's Club
Loz has over a decade of experience coaching and teaching, which means she has you covered from every angle, whether you're a novice or an experienced athlete. She started CrossFit in 2011 before it was cool!
Loz Specialises in:
• Beginner strength & conditioning
• Competition prep
• Skill PTs: Gymnastics & Weightlifting
• Nutrition Coaching
• Pre and postpartum training
Book Loz
Julia 'julz'
lim
MASTER COACH
HEAD OF OPERATIONS
DIRECTOR OF COACHES ED.
Julz is one of our most accomplished and decorated coaches and has coached hundreds of athletes to the next level. If you want to edge ahead of your competition, book a consultation with Julz!
Julz Specialises in:
• Competition prep for Olympic Weightlifting & CrossFit
• Olympic Weightlifting
• Movement/mobility assessments with 6-week follow-up programming
• Skill PTs: Gymnastics & CrossFit
Book Julz
Movement  assessment
CAROL
ALMOKATASH
full-time coach
head of creative
Carol left her career in architecture to pursue her dream of coaching people to be the best versions of themselves. Carol is CF-L2 qualified and has several years of coaching under her belt with the results to match.
Carol Specialises in:
• 40+ Silver ladies & gentlemen PTs
• Beginner strength & conditioning
• Skill PTs: Gymnastics & CrossFit
Book Carol
Fran Whitfield
Coach
l4 Cancer exercise rehab
pre/post partum
Fran has an incredible story, fighting her way back from stage four cancer through exercise. Fran has 5+ years of experience coaching, is an expert in S&C and CrossFit, and is certified as a Cancer Exercise Rehabilitation Specialist.
Fran Specialises in:
• Cancer Exercise Rehabilitation
• Strength & conditioning PTs
• Pre and postpartum training
Book FRAN
Sam woodhead
Coach
Sam WOODHEAD

Sam is a Sleven OG and has been with us since the start, first as an athlete and then as a graduate of Coaches Ed. Our most accomplished male athlete to date, Sam, has a wealth of experience from competing that he shares in all of his classes.
Georgina 'gigi' Erhardt
nutritionist extraordinaire
Gigi holds a first-class bachelor's Degree in Nutrition (BSc), is a Level 3 Personal trainer, and a Competitor. Whether you want to improve your nutrition knowledge, improve performance, lose fat, or establish a better relationship with food, Gigi is perfectly placed to help you reach your goals the right way, for good!
Gigi Specialises in:
• Weight management
• Losing fat sustainably
• Building muscle
• Performance nutrition
• Transformation nutrition
• Relationship with nutrition
• Lifestyle advice
Book Gigi
founders
Tim Lawrence
Founder
Tim Lawrence

I believe that fitness is for everyone, regardless of age or fitness background and that to be sustainable, it must be fun and enjoyable. We pride ourselves on providing an environment in which all can feel comfortable in pursuing their fitness goal, whether that goal is to be a bit fitter or to be a competitive athlete.
Nicolas Denby
FOUNDER
Nick Denby

My vision for Sleven was to create a home away from home for our members. Through a shared goal, fitness, we have brought people together from all over the world of different age groups and backgrounds, creating a diverse and supportive community that will instantly become your family.

Julia Lim

Coach
Head of operations
Director of coaches ed.

I’ve been in sports my whole life, from netball and karate to Thai boxing and CrossFit. After a knee injury in 2017, I went all-in on weightlifting, podiuming as a Masters athlete last year. I left software engineering in 2019 to coach full time, driven by a desire to help people improve.

My goal? Giving you the best hour of your day. Expect technical, high-standard coaching, with zero faffing, but plenty of sass. Now, I’m scaling that standard by developing coaches at Sleven and beyond.

Fun facts: I’m half-Vietnamese, half-Cambodian, a former orchestra musician, and a survivor of a straight-A stereotypical Asian upbringing.

Carol Almokatash

Coach
Head of creative

If you knew me growing up, you’d probably say I was the least likely person to end up in a career in fitness. But in 2019, I decided to do a trial at CrossFit gym and I haven’t looked back since. I got incredible results, but what really kept me coming back was the coaches, who always made my day 100% better. That’s why I love coaching, because I know the difference it can make in someone’s journey.

I lead our Sleven Elements programme, helping people break through the intimidation of starting CrossFit and fall in love with the sport that’s given me so much. I’m also Head of Creative at Sleven, shaping how the brand is experienced in the gym, online, and across everything we do. About me: I’m Jordanian, raised in Abu Dhabi, fluent in Arabic, and have a degree in Architecture.

Harrison Lyons

Coach
Head of Sales

I got into CrossFit during Covid, training in my garage when everything shut down. What started as a way to stay active quickly became something I loved, and I’ve been coaching since 2021. Before that I played rugby, so I’ve always enjoyed training and being part of a team environment.

My coaching style is playful but concise. I want people to leave my classes feeling like they’ve had a great session, learned something new, and are in a better mood than when they walked in. I also work as Head of Sales at Sleven, where I meet new members and help them take their first steps.

My goal is to make Sleven feel like a second home. Fun fact: I have no sense of smell, race bikes, and have an Chihuahua called Charlie, who you’ll likely see around the gym.

Noah Miles

Coach
Head of Programming

I've been coaching since 2021 across CrossFit, strength & conditioning, and Hyrox, while competing nationally and internationally. Before CrossFit, I competed in amateur boxing and obstacle course racing amongst many other sports, which helped shape my approach to training people today.

My coaching style focuses on creating a safe, empowering, and fun environment for everyone in my class. I’ve been through the hours of training myself and know exactly how to make everyone succeed in their training, whether you’re achieving your first ring muscle-up or just beginning your fitness journey.

Naturally, my favourite training style is CrossFit and my favourite movement: burpees.

When I'm not coaching, you'll usually find me studying at King's College London or training for my next competition.

Loren Dyga

Coach
Head of Mum's Club

I have been coaching CrossFit since 2012, but after starting my own journey to becoming a mum, my focus shifted to helping women train safely and effectively through one of the most important journeys they’ll experience — motherhood.

I now specialise in helping women train confidently through pregnancy and postpartum. I’m especially passionate about working with new mums in Mum’s Club, where they discover their strength, learn to lift, and build confidence while their little ones grow alongside them. Seeing women realise their potential during this stage is the most rewarding part of what I do.

Elliot Meeten

Hyrox Head Coach

Growing up I played football and golf, and started lifting weights at 16. At 19 a friend introduced me to CrossFit, and I started coaching soon after. I’m now a Certified CrossFit Trainer (CF-L3) and British Weightlifting Level 2 coach.

I love helping athletes build strength, confidence, and technical skill, using simple analogies to make movements easier to understand.

At Sleven I lead the Hyrox programme, helping athletes improve performance and race strategy.

When I’m not coaching, you’ll find me on the golf course, dancing at a rave, or entering a CrossFit competition.

Sean Thompson

Coach
Director of Coaches ED.

I am pretty sure I have the best job in the world; creating the best hour of someone's day drives my passion for coaching. If you have been to my classes you know I love a metaphor and I am always looking for the simplest way to break down complex or intimidating movements so you understand them. I've coached all ages and sports from rowing to rugby. Because of this experience, I can meet you where you are to get the best results for you.

If I am not coaching I am probably catching up with buddies over a cold draught (beer) and sport. I am always up for explaining why a braai is better than a barbecue, come on the Bokke. Oh and despite looking like I am always dying, I do actually like to train.

Mishka Frogacova

Coach
Events and Partnerships Manager

I initially got into CrossFit through my brother. Once I did the intro course, I was all in. When I left for uni, there wasn’t any CrossFit nearby, so I joined a weightlifting club and ended up representing my uni at BUCS and other competitions.

Weightlifting can be tough and repetitive, but that’s why I love it, the rewards feel much sweeter! It’s a long game that builds patience and discipline, and getting strong is a lifelong project.

Weightlifting is my specialty, but I missed the energetic CrossFit side, which is why I joined Sleven. I love getting involved in competitions and jumping into workouts with everyone.

My goal? Hit a PB in a pink singlet.

Marcus Tan

Coach

Hi, I’m Marcus a weightlifting coach and personal trainer with a passion for coaching CrossFit.

I love helping athletes build strength, confidence, and technical skill, especially when it comes to the high-skill gymnastics elements of CrossFit and how closely they mirror weightlifting principles. I enjoy breaking down complex movements and making them accessible, efficient, and fun to learn. 

When I’m not coaching or training, you’ll usually find me building Lego Star Wars sets or hunting down my next favourite Korean BBQ spot.

Sam Woodhead

Coach

I am Sam and I like CrossFit. I started doing CrossFit in 2018 and I started coaching in 2021. I did CoachesEd at Sleven: very helpful.

The best thing about CrossFit? Competing. The best thing about coaching? Helping someone achieve something. My favourite movement is a toe to bar. My least favourite movement is a pistol squat.

Members leave my classes feeling fulfilled, I hope.

When I’m not at the gym, I often work. When I’m not working, I like going to see music and I also like reading, and cycling, and chess.

Elise Davis

Coach

I’ve had a lifetime in sport—from go-karting and rowing to hockey—which I now bring to the coaching floor. Though I now compete in CrossFit at the elite level, I started as a complete beginner and love helping others bridge that gap.

When I’m not coaching Track Club or gymnastics, I’m working as an A&E doctor. That perspective makes me incredibly passionate about your hour at the gym; I want it to be a distraction-free sanctuary where you can switch off from the world, feel completely comfortable, and achieve things you never thought possible.

Mitchell Staff

Coach

I started CrossFit in 2021 at Sleven and began coaching a year later through Sleven’s Coaches Ed programme. Since then, I’ve loved helping members build confidence and investing personally in their fitness journey. My coaching style goes beyond just being a cheerleader — I focus on quality movement and helping members grow as athletes.

I enjoy the technical side of CrossFit, and high-skill movements are a personal favourite to coach and train. You’ll usually find me happiest working on snatches or strict ring muscle-ups.

Outside of coaching, I work as an economist and with GymSync. I love travelling, great food, and hunting down the best bakeries in London.

Fran Whitfield

Coach

Known for being the loudest coach in the gym, I love bringing the energy to every class and helping members achieve things they didn’t think were possible.

I’ve been in the coaching industry for over 10 years in a variety of roles — running gyms, coaching S&C and CrossFit, and working as a Cancer Exercise and Rehabilitation Specialist.

I’m also a student physiotherapist at King’s College London, so I’m always happy to adapt workouts to support injuries, limitations, or individual needs.

After going through my own rehab journey over the past six years, I’m especially passionate about helping members realise they’re capable of far more than they think.

Danielle Frost

Mum's Club Coach

I’m Danielle, a coach and women’s health educator. I enjoy helping people learn new skills and build confidence through training. As a coach, I love helping people get stronger, move better, and ultimately feel better. Working with women through key life stages including menopause, pregnancy, postpartum recovery to return to training with confidence.

I love to laugh and keep sessions fun, creating a supportive environment with good energy. Training should be challenging but enjoyable. My goal with every session is that people leave feeling better than when they arrived.

Beatrice Richmond

Coach

Sport has always been a huge part of my life. I grew up competing internationally in acrobatic gymnastics before taking up rowing at university. Both sports gave me a love for training, pushing my limits and learning new skills that I quickly found again at Sleven. That’s also what led me to coaching through Coaches Ed.

I love helping people fall in love with the process - showing up, embracing the ups and downs and achieving things they didn’t think were possible. I’ve really enjoyed revisiting gymnastics through coaching, reinforcing good movement and helping members build higher-level skills.

Outside the gym, I enjoy setting myself tough physical challenges, including an Ironman 70.3, along with café rides and runs, building yogurt bowls and planning outdoor holidays.

Georgia Cavalry

Coach

I love helping people find their thing that motivates them to train, especially those who feel nervous about stepping into a gym. Growing up playing pretty much every sport possible, I also really enjoy helping athletes with sports-specific training, particularly young athletes in the school sector. I love the gymnastics side of CrossFit and helping people unlock skills they never thought they could do.

My own training now sits in the hybrid space, combining strength training, running, CrossFit and swimming. My advice if you’re nervous about starting is to just start! You don’t have to be great to start, but you do have to start to become great.

Alyssa Mullings

Front-of-House

I co-founded Sleven Fitness with Tim on one clear belief: fitness should be rooted in social connection.

Over the past decade, I’ve helped build one of London’s most respected and vibrant fitness communities, creating not just a gym but an organisation that develops people and breeds leaders, both on the gym floor and beyond it.

I compete regularly in fitness racing events, train alongside our members, and believe in leading from the front. I am also the co-founder of GymSync, where I’m scaling what we’ve built at Sleven to the wider world, connecting gyms through shared experiences and leaderboard-driven competition.
Founders

Nicolas Denby

Co-founder

I co-founded Sleven Fitness with Tim on one clear belief: fitness should be rooted in social connection.

Over the past decade, I’ve helped build one of London’s most respected and vibrant fitness communities, creating not just a gym but an organisation that develops people and breeds leaders, both on the gym floor and beyond it.

I compete regularly in fitness racing events, train alongside our members, and believe in leading from the front. I am also the co-founder of GymSync, where I’m scaling what we’ve built at Sleven to the wider world, connecting gyms through shared experiences and leaderboard-driven competition.

Tim Lawrence

Co-founder

After a sporting background that included team sports at school and university, followed by competing in endurance sports, I discovered CrossFit in 2011 and was immediately hooked. I took my CF-L1 a couple of years later and began coaching part-time alongside my day job in finance. My full-time involvement in fitness began when Nick and I founded Sleven Fitness in 2018.

I’ve now stepped back from coaching regularly, and my main focus is making sure our members have a fantastic training experience every time they come into Sleven, and that they feel part of a supportive and encouraging community.

In my own training, I enjoy barbell work, especially power cleans, and my favourite CrossFit workout is Cindy.
CLASS STRUCTURE
1.  COMPOUND 
STRENGTH
Squats, deadlifts, presses, rows and more. Expect to progress these in scientifically proven ways like tempo, weight, reps, supersets and much more.
2. SUCCESSORIES™
Iron out imbalances, improve mobility and build a rock hard core.
3. WORKOUT
Get your heart rate up with a simple yet effective cardio workout that usually lasts 8-15 minutes.
PROGRAMMING
24Sleven is programmed in-house, by our head coach in four-week cycles of progressive overload.The magic happens Monday-Thursday. Movements shift one day along each week so that you're not always squatting on Monday for example. Weekends are heavily programmed with Successories™ as a way to tune up or if you missed a day during the week as a way to make up.For those keen to follow the programme to the T, we have Open Gym available every day and extended Open Gym on Fridays.
View the program
EXAMPLE DAY
WEEKDAY
WEEKEND
WEEKDAY
WEEKEND
Below is an example of a hinge day. Each week, members will try to progress the weights used on the Strength component.
STRENGTH
E90s x 8 (4 Rounds)
  1. 8 Barbell Romanian Deadlifts
  2. 12 Alternating Dual DB Suitcase Lunges
SUCCESSORIES™
E90s x 6 (3 Rounds)
  1. 10L + 10R Landmine Meadow Rows
  2. 20 Banded Lat Pulldowns + 15 sec hold at end range on last rep
WOD
4 Rounds:
In a 90 sec Window:
16 Russian KB Swings
16 AbMat Sit-Ups
Max Cals Row OR Ski in remaining time
45s Rest between rounds
This is an upper body focused Successories™ session. Weekends are not programmed with progressive overload, just movement patterns. They can be used as a way to get some extra training, a one-off or as a catch-up if you missed a movement during the week.
SUCCESSORIES™
E75sec x 16 (4 Rounds)
  1. 12 Neutral Grip Bench Press 2110 Tempo
  2. 20 Alternating Cross-Body Bicep Curls
  3. 15 Rolling Trice Extensions
  4. 12 Shoulders 1 1/4 delt raises 20 mins total
WOD
EMOM × 9
  1. 30s Ski + 20s Hollow Hold
  2. 30s Row + 20s Chin Over Bar Hold
  3. 30s Push-Ups + 20s Plank Hold