Krissy Mae Cagney

Krissy was born in Hawaii, but raised in Reno, NV, where she attended high school and college, graduating from the University of Nevada, Reno. Fitness was a part of her life from a young age as her parents were both competitive triathletes who encouraged physical activity and participation in team sports. Krissy became a personal trainer at 18, expecting it only to be a college job, but soon developed a passion for helping others, and decided to pursue a career in fitness after graduating. She relocated to Southern California in 2012, where she was exposed to powerlifting and CrossFit, furthering her growth as a coach and athlete. In 2013, Krissy overcame her decade-long battle with drug and alcohol addiction. Her newfound sobriety prompted Krissy to put herself in a new, even more challenging environment: New York City. Relocating to New York gave Krissy the opportunity to work with all manner of athletes, including NFL professionals. While living in Manhattan, Krissy wrote and published numerous books on her nutrition philosophies, and created a lifestyle brand, Doughnuts & Deadlifts, that is representative of those philosophies. Through Black Iron Gym, Krissy hopes to provide the Reno-Tahoe community with an empowering environment where people can learn, and become both mentally and physically stronger.

  • 12 years in the fitness industry
  • Precision Nutrition, Level 1
  • CrossFit Level 1
  • Westside Barbell Certified Coach
  • USAPL Club Coach
  • Bachelor’s Degree in Liberal Arts
  • There isn’t enough room to list them all

Quiana Welch
Head Coach

Quiana was born in Rochester, NY but grew up calling Jacksonville, Fl home. She grew up an athletic child being involved with competitive gymnastics from 4-12 then both Volleyball and Track and Field into college. In 2010, Q played professional women's football for the Lingerie Football League/s Orlando Fantasy where she played both Running Back and Safety. Following the season, she moved to NYC where she'd participate in a couple of bodybuilding shows and in 2013 discover CrossFit. It wasn't until 2014 where she'd actually started competing and truly loving the sport. She competed at The CrossFit Games NorthEast regional twice with CrossFit 212 and also became a professional athlete for the Grid's Boston Iron team. Quiana is truly excited to continue her journey as a coach here at Black Iron Gym helping athletes to reach all of their fitness goals and being the best they can possibly be.

Certifications / Experience
  • CrossFit L1
  • CrossFit Kids
  • American Record Holder in Snatch
  • 2017 American Open Finals Champion
  • 2017 USAW Nationals, Third Place
  • 2016 American Open Finals Champion
  • CrossFit Games NorthEast Regionals (2014 and 2016)
  • GRID League Athlete for The Boston Iron


Courtland grew up in Folsom, California, but relocated to Reno, NV to attend the University of Nevada, Reno. Courtland has competed in sports his entire life—beginning his soccer career at the age of 4, he was then recruited onto a competitive team at the eligible age of 13 and continued to play for various Olympic Development Programs and competitive soccer teams until he left for college. Courtland was exposed to various forms of strength and conditioning throughout his soccer career, but one that stuck with him the most was CrossFit. When Courtland left for college, he decided he did not want to further pursue a soccer career, but rather gain an in-depth understanding of strength and conditioning and how that relates to the human body through earning a kinesiology degree at UNR. Courtland began coaching CrossFit at the early age of 18 shortly after moving to Reno, and has since worked with, mentored under, and trained alongside multiple CrossFit Games/Regionals professional athletes. Courtland continues to learn alongside and train with some of the best in the fitness industry to develop his coaching skill set and offer a well-rounded approach to coaching his clients.

Certifications / Experience
  • CrossFit L1
  • CrossFit Mobility Certification
  • Pursuing a Degree in Kinesiology at the University of Nevada, Reno
  • +5 years competitive soccer

Sarah Al-Khayyal
Strength Coach

A lifelong athlete, Sarah has trained and competed in a variety of strength sports, including CrossFit, Powerlifting, and Strongman. When a back injury sidelined her from 3 consecutive Nationals level Strongman and Powerlifting contests in 2016, Sarah refocused her efforts on learning as much as she could about the science of strength training, powerlifting mechanics, pain management, and injury recovery. Since then, Sarah has dabbled in Highland Games, trained under an experienced M.D. who moonlights as a strength coach, and assisted Colin in coaching his remote clients. Sarah hopes to help clients and athletes become more efficient in their mechanics and build more productive mindsets around injuries and pain management.

Certifications / Experience
  • 1.5 Years Interning at Certified Starting Strength Gym
  • 5 years Training and Competing in Strength Sports
  • Bachelor’s Degree in Sustainable Development from Columbia University
  • GA and NY Junior State Record Holder in Bench and Deadlift
  • NAS and USS Strongman National Qualified Athlete

Colin Lambert
Strength Coach

Born and raised in Birmingham, AL, Colin took an early interest in strength training while in high school. In his early years of undergraduate studies, Colin struggled with drug addiction and fell away from fitness. But once he got sober in July of 2015, he dedicated himself once again to strength training and powerlifting. In 2 years, Colin put over 500 lbs onto his powerlifting total, and gained a ton of training and coaching experience along the way. During this time he spent 1.5 years interning, shadowing, and helping coach at a certified Starting Strength Gym. Most recently, Colin moved to Reno, started training for Strongman, and transferred to the University of Nevada, Reno to continue his pursuit of a degree in Exercise Physiology. Colin actively coaches men and women from a wide variety of backgrounds, with remote clients ranging in age from their 20s to 60s. Colin looks forward to helping people of all ages gain strength that not only makes them better athletes but also helps make their everyday lives a little easier.

Certifications / Experience
  • 1.5 Years Interning at Certified Starting Strength Gym
  • 1.5 Years Experience in Coaching Clients Remotely
  • Pursuing a Degree in Exercise Physiology at the University of Nevada, Reno
  • Nearly 3 years sober and counting


Ryan was born, raised, and attended school in Reno, NV. He has always been interested in art, design, photography and videography. He briefly lived in Los Angeles, where he developed a passion for fitness. After moving briefly back to Reno, Ryan relocated to New York in December of 2013 to work alongside Krissy Mae Cagney, creating the designs for her numerous workout programs and her groundbreaking e-books, Flexible Dieting and FD 2.0. Ryan’s design portfolio can be viewed at


Owner of Massage by Jenny, conveniently located inside of Black Iron Gym, Jenny is a licensed massage therapist. Her curiosity about the function of the human body, and her love of working with people, led her to start practicing massage therapy in 2003. Through her practice Jenny is able to help restore people’s bodies to proper health and function. She likes to individualize each client’s massage to focus on a specific area of concern, which is why she particularly enjoys working with athletes, who more commonly have problematic areas that benefit from routine body work and maintenance. Jenny specializes in a number of types of massage, including: sports, therapeutic / deep tissue, aromatherapy, prenatal, and hot stone.