Congratulations to our January Athlete of the Month, January 2018 - Keith Hoang!

January 2018 - Keith Hoang


It is our pleasure to announce that Keith Hoang has been named Athlete of the Month for January 2018!

Keith is a stalwart member of the 6am class at Hierarchy Ivy City and has made incredible improvments since joining Hierarchy just 8 months ago. Having plateaued in his fitness through running, Keith decided to take the same determination and dedication that lead him to complete so many races here to CFH. The results have been tremendous. In the eight months Keith has been with us he has lost an amazing 25 pounds, hit numerous PRs, and attacked new challenges with a will. Even more important, he has maintained a positive and supportive attitude towards himself and all his fellow athletes throughout thick and thin.

We love having Keith around and cant wait to see what he achieves this year. Please read below for our interview with Keith and join us in congratulating him as our January Athlete of the Month!

When did you start CrossFit?

May 2017

Tell us a little bit about yourself (family, job, sports, military, interests, etc.)

I’m one of the few people in DC who are actually from this area - I grew up in Northern Virginia. My day job is at an Investment Management firm and I am also a part-time student, pursuing my MBA at American University. Outside of work, school, and the gym, my interest include dining, travel, live music, and dogs.

What were you doing before CrossFit?

Nothing consistent, but primarily long distance running, some recreational basketball, and golf.

How did you find CrossFit?

I’ve always known about it, but was hesitant to try it. After 5 years of running countless races and plateauing with my fitness and weight loss goals, I decided to finally give CrossFit a try.

What were your thoughts after your first CrossFit workout?

“Burpees suck. I have no core strength. Or really any strength. Who comes up with these workouts? How does Ikaika make snatches look so easy? I guess I’ll come back tomorrow.”

What were your goals when joining CrossFit?

Lose weight, build muscle, learn how to do fitness things that aren’t just running.

Have you achieved any of those goals?

Since I started CrossFit 8 months ago, I’ve lost about 25 pounds and consistently feel the healthiest I’ve been in my entire life.

Has CrossFit affected your life outside the gym?

I have so much energy, all the time. Going to 6 AM classes might sound counterintuitive for someone who needs the energy to work 10-12 hours a day + school, but it really gives me the energy every day that I need to make it through the week.

What does Crossfit Hierarchy mean to you?

A place to willingly go to get your butt kicked for an hour by awesome coaches, with a side of dogs and fun/interesting people who oftentimes share my frustration with snatches, double unders, and anything involving handstands.

Do you have any other special memories/achievements during your time here?

This achievement wasn’t made in the gym, but CrossFit definitely helped get me in good enough shape to run my first sub-45 minute 10K this past November, which is something I’ve been working towards for the last two years.

What advice would you give to a newbie just joining CrossFit Hierarchy?

Focus your efforts on technique and don’t try to PR every day. I’ve gotten hurt doing deadlifts, for no reason other than the fact that I was too ambitious and did not work on my form before lifting too heavy. Also, bring your dog to the gym. If you don’t have a dog, adopt one and bring it to the gym.

Favorite WOD?

Anything that involves a lot of cardio :)

Least Favorite WOD?


Favorite Lift?

Clean and Jerk

Least favorite lift?

Snatches. Snatches. Snatches.

Something you might not know about me is… 

I take great pride in the fact that I taught my corgi how to do box jumps.

View All Athletes