Achieving Greatness Through Community and Fitness

About Pennant


Our philosophy is simple: we want to help you succeed! Our team of coaches will work with you to create a plan that will bridge the gap between where you are and where you want to be.

Our community will inspire you to challenge boundaries and achieve new standards. Whether you are a professional athlete or this is your first time exercising, there is a place in our community for everyone.

We strive to be better everyday, encourage one another to push boundaries, and support each other regardless of our fitness levels. Through persistence and continual effort we become better, together.

Become your ‘Ideal Self’


The concept of the ‘Ideal Self’ is built around who you want to become. Everyone has a different vision, and our goal is to come up with a plan to help you achieve that vision.

Nutrition and Fitness should be viewed in the bigger context of our lives. The prescription you follow should align with the outcome you desire. We help you identify and implement the prescription that will best serve the vision your have created of your ideal self. It should be challenging, yet sustainable and rewarding.

Core Values

Pennant CrossFit is committed to the success of our clients and we strive to nurture an environment that is supportive of all members. Our community-based strength and conditioning program will inspire you to challenge boundaries and achieve new standards. Whether you are a professional athlete or this is your first time exercising, there is a place in our community for everyone.

The four core tenets that drive our decisions are


Our coaches are both knowledgable and passionate.

Our staff will help you reach your goals and provide an experience that makes your time in the gym the best hour of your day.

Daniel Rogan

Daniel Rogan

Owner, Coach

I found CrossFit in December 2011 and, from the start, my passion for CrossFit was natural. At the time I was 22, in my first year of law school, and questioning the career path I had chosen. A week after watching the CrossFit Games on ESPN, I joined an affiliate in Boston and have never looked back.

Although my competitive nature drew me to CrossFit, I fell in love with coaching. I began to appreciate the role of the coach, and the positive, profound influence they can have on clients. As a result, I decided to leave school and pursue a path with CrossFit.

Over the past four years CrossFit has afforded me the opportunity to learn from amazing coaches, train with the best athletes in the world, work with incredible clients who challenge themselves every day in the gym, and form lifelong friendships with people who I would have, otherwise, never had the opportunity to meet.

CrossFit has come to represent a way of life for me. It means challenging your boundaries everyday, and never settling. I believe in the philosophy and methodology, and our focus is enriching people’s lives through CrossFit.

Ali Rogan

Ali Rogan

Business Manager

I found CrossFit in June of 2010. At the time, I was in school full time studying to be a registered nurse. I was bored with my regular gym routine and struggled to dedicate the time to workout. From the moment I stepped into the CrossFit gym I knew I had found something unique and amazing. The energy in that gym was nothing like any other typical gyms I had been to. The music was fun, the energy was high and there were a bunch of people there working on their fitness while having fun! All I could think about was how did I not know about CrossFit before? CrossFit is a place where all you have to do is show up and the rest is taken care of. The workout is already decided for you and there are knowledgeable coaches there to teach you how to move properly and guide you to reach your health and fitness goals. It was easy to get healthy and fit!

Shortly after I joined the gym I explored the competitive side of CrossFit. I competed on CrossFit New England team in 2012. While being a competitive athlete I also made a huge career change into the CrossFit world. I wanted to be a part of managing the business as well as teaching people about CrossFit and helping them reach their goals.

CrossFit is life changing. My favorite part about CrossFit is not only that it improves your health and fitness but it transfers over to other aspects of your life. It makes you want to work harder to be better at your job. It makes you want to be more efficient with your time. It reminds you that life is short and you should do all the things that you never thought you could do before. It makes you more confident emotionally and physically. CrossFit makes you want to be an overall better person. This is why I CrossFit and this is why I love teaching it.

Athletic Achievements:
1st Place CrossFit Games North East Regionals 2012 Affiliate Team

Rob Seymour

Rob Seymour


After being diagnosed with cardiomyopathy, a condition where the heart muscle is significantly weakened, I was quickly reminded of the importance of being healthy. At the time, it was difficult to climb a set of stairs without becoming winded. While the road to recovery was long, I began exercising at a globo-gym while my wife, Christine, repeatedly pestered me to try CrossFit. I finally agreed to try a class; I never completed the workout and had trouble walking for several days. Despite getting my ego crushed, I returned…and then I quickly became addicted! I joined CrossFit SOBO shortly after the box opened and was immediately drawn in to the community of passionate, committed members who value fitness and friendship equally. The notion of “Strength Through Community” was quickly ingrained.

For over a decade I coached various recreational and competitive sports teams for my children. It was an opportunity to spend with my girls, to give something back, and I genuinely loved coaching. As my daughters transitioned to high school and with CrossFit becoming an important part of my life, becoming a CrossFit coach seemed to be a natural progression. I became an L1 Trainer in January 2015 and have thoroughly enjoyed the opportunity to coach members of my “extended family”. As a coach, my first priority is to ensure athletes are moving safely and properly. I firmly believe that an athlete’s ability to move in a safe manner is exponentially more important than the weight on the barbell or your time. I want athletes to have a positive experience every time they walk through those doors.

I am surrounded by fellow Crossfitters at home. I am married to Christine and we have two daughters, Julia and Kayla – all proud members of the box!

Mallory Frye

Mallory Frye

Coach / Nutrition Coach

Growing up in my family, we were raised playing sports; so, I have always been competitive and love being active. In high school during sports off seasons, my dad began to teach me the basics of lifting and working out. He was a big power lifter and into health and fitness ever since I can remember. It really clicked for me when I moved away from my home state. I started workouts at the YMCA alone, and eventually became a certified personal trainer and took on some very out of shape clients. My passion for changing lives began growing through this process as we continued to see positive results, but along the way I stepped foot into a CrossFit gym. Immediately, I fell in love. The camaraderie. The community. The energy. The results. I committed to the process right away. I started doing competitions for fun. Made so many great friends. I pushed harder than I ever had in workouts because of those around me and coaches encouraging me. That’s when I knew I wanted to be a coach. I wanted to have that positive influence on someone else’s life. I gained more confidence in myself and more knowledge in the health and fitness world in the last 3 years of CrossFit than ever in my life. I became stronger than I ever had been. I stopped caring about being “skinny” and aspired to be strong and healthy. My goals and view of myself began to change for the better.

Olympic weightlifting is my favorite aspect of CrossFit. I have competed in 2 Olympic weightlifting competitions and got a medal in both. But CrossFit pushes me like nothing else, there is always something to get better at. Always weaknesses to work on. But always little achievements to celebrate along the way. That is the journey I love, it’s just like life. Ups and downs, always something to work at, but always stop to celebrate the small things a long the way.

I hope to continue learning about nutrition and fitness overall. I hope to be a coach that helps someone else gain their self confidence back the way I did. I hope I can clearly communicate to people that CrossFit is not about the abs, and being shredded or eating strict paleo or making it to the CrossFit Games, but that health and fitness can be an enjoyable journey and we should all strive to be healthier and stronger for life, for your kids, for your parents, for yourself. I always told my clients, you can pay a little more to eat healthy now, or you can pay way more in medical bills down the road. Which investment would you rather make?

Colin Hill

Colin Hill


Growing up sports were everything to me. My parents put me in every sport I could try, most importantly gymnastics. I started in preschool gymnastics when I was 3 years old and loved it from that young age. I started competitive gymnastics when I was 8 years old and from there it has opened up doors and provided opportunities for success. I can credit gymnastics for much of my learning and growth as a person, the lessons I have taken away from it are invaluable. It taught me what hard work really is, how important passion is for success and more lessons than I could hope to learn in a classroom.

Gymnastics even allowed me to attend the university I wanted. While at Penn State University I competed as part of the Men’s Gymnastics team. While at school I earned my bachelor’s degree in Psychology. After graduation I went on to working at a school for children with autism during the day and coaching gymnastics in the evenings. With this new schedule it meant the end of any type of exercise for me. For three years I worked at school and coaching until it became too much for me and decided it was time for a change. I was unhappy, unhealthy and out of shape. On top of being generally unhappy with my state of fitness, I couldn’t stand up for more than 10 minutes without back pain because of a previous back injury. Thankfully I was introduced to Kevin Dautel. Kevin had an interest in learning gymnastics and was eventually the person who introduced me to CrossFit. I immediately loved the new challenges it brought, having never lifted a barbell, or been on a rower, or using many of the other pieces of CrossFit before it was a whole new world to me. After deciding to leave my job at school so I could continue coaching gymnastics I started doing CrossFit regularly and have seen the incredible benefits of it over the last few years. CrossFit added back that athletic and competitive part to my life that I had been missing.

My passion for coaching gymnastics naturally transitioned over to Crossfit, eventually I decided to go for my L1 and pursue coaching and have been loving every minute of it. There is nothing better than seeing an athlete succeed at what they have put so much time and effort into. With everything there is to learn about every aspect of CrossFit, I’m excited to continue to grow as a coach within the Pennant Community.

Matt McNear

Kids Fitness coach

I grew up with my parents always telling me “do what makes you happy, and learn from your own mistakes.” I have taken that to heart and believe that life is too short to not have fun and be happy. Ever since I was a kid in high school I have wanted to work with kids, and my summer job was working at a sports camp teaching younger kids the fundamentals of sports. When I went off to college, I spent my summers working at a residential camp for children with special needs as a camp counselor. After I graduated from college with a B.A in Psychology, I went back to St. Croix to help with the family business and after a few months realized that I wasn’t having fun and really wanted to work with kids for a living. I moved back to MA to teach at a private residential school for children with special needs. I’ve been teaching kids with special needs for about 5 years now and am about to finish up my Master’s degree in severe special education and BCBA.

I found CrossFit in April 2016. At the time, I was getting tired of my routine at the local gym and wanted something a little more exciting then chest/back with 20 minutes on the treadmill. After my first elements class I knew I found what I was looking for. Having been a member of Pennant CrossFit for over a year now I have realized that one of the special things that we have to offer is our community, which has become a second family for most members. Within the family, I saw children staring out the windows watching their parents’ workout and I realized it was time to start a program specifically tailored to them. I have always been a firm believer that life is to short to not have fun and that is why I bring as much energy into every class as I possibly can. I may be older than them, but I’m still a kid at heart and that’s why I am able to build relationships with them that help in the process of teaching them while still having fun at the same time. Seeing the kids get excited with the anticipation of what is coming next and laughing while working out is the reason I do this, and I wouldn’t have it any other way.

Jeff Norton

Jeff Norton


Bio coming soon

Cassie and Anne

Cassie and Anne