The Forge – A Gym That Feels Like Home

At The Forge, we help busy parents, professionals, and former athletes reclaim their fitness, build strength, and push past their limits. Our mission is simple: to create a supportive, goal-driven community where members feel empowered to improve their health and performance. With expert coaching, personalized guidance, and a no-intimidation environment, our members don’t just join a gym—they become part of something bigger. That’s why people in Milford choose us—not just for the workouts, but for the accountability, camaraderie, and results they find here.

Meet the Team Behind Your Success

Our team of dedicated coaches at The Forge isn’t just here to lead workouts—we’re here to help you succeed. Every coach is highly experienced, welcoming, and passionate about helping members reach their full potential. Whether you’re stepping into a gym for the first time or fine-tuning your technique, our coaches bring the right mix of knowledge, encouragement, and energy to every session. With backgrounds ranging from former competitive athletes and yoga instructors to personal trainers and adaptive fitness specialists, we provide expert guidance tailored to your individual journey.

Chris & Rose Follick

Owners

The Forge has been a mainstay in the Milford Community since 2012. Chris & Rose came on board in 2018 and continued to build up the community with 1 goal in mind: To equip people with the knowledge and tools to live their healthiest lives. The Follick’s use the motto “Help First” to guide their passion of improving people’s quality of life through fitness and nutrition coaching. As a couple who love to run, lift, and be outside, they are passionate about living out a healthy lifestyle for themselves and their kids. Being leaders in the community and raising strong children is their top priority. Their work at The Forge is a labor of love. They truly love what they do, and the best reward is the amazing results members achieve by committing and trusting the process. The growth of this community has been amazing, & Chris & Rose aspire to keep building a strong community with as many people as they can reach! The dream of bringing health and fitness into everyone’s life is the foundation of The Forge. Everyone is welcome here and everyone can benefit from good consistent training.

Krys Brish

Coach

CrossFit Level 1 Trainer

Coach Krys is our endurance pro. She has run several marathons, and enjoys all the cardio. She is the kindest and most welcoming presence in the gym. You will see her participating in classes and events, as well as coaching CrossFit and personal training. This husky-loving adventure queen is always around for a good time and a great conversation.

Martin Cook

Coach

CrossFit Level 1 Trainer

I’m a Level 1 CrossFit trainer with a strong background in mobility and functional fitness. My journey began as a yoga instructor, where I developed a deep understanding of flexibility and movement mechanics. Later, as a certified Baptiste Power Yoga Instructor, I became a mobility coach, helping athletes improve their range of motion, prevent injuries, and enhance performance. CrossFit became a natural extension of my fitness journey, blending strength, endurance, and functional movements. As a firefighter, it’s crucial for me to stay in peak physical condition, and CrossFit helps me prepare for the varied and intense demands of emergency calls.

Sara Cupp

Coach

CrossFit Level 2 Trainer, DNP, CRNA Registered Nurse, Bachelor of Science in Nursing

Sara’s CrossFit journey began in 2019 after Chris sent her a text asking her if she wanted to try it out. After coming in the first time the rest is history. She fell in love with CrossFit right away. As a former college softball player at the University of Detroit Mercy and Oakland University, she was used to the hard workouts and practice, but CrossFit added something new, Ticker Training. Ticker Training has helped Sara bring her fitness to a new level all while not killing herself. On top of coaching at CFJ, Sara also coached softball at the college level at Oakland University (2 years) and Lawrence Technological University (3 years). Currently Sara is working as a Registered Nurse at St. Joseph Mercy Ann Arbor and is going back to school at Oakland University to get her Doctorate in Nurse Anesthesia. Sara enjoys spending her spare time with all her nieces and nephews (there is a lot), kayaking, scuba diving, and being outside.

Chris Follick

Owner

Owner, CrossFit Level 2 Trainer, Two Brain Certified Nutrition Coach,
NPTI Certified Personal Trainer, 15+ years of coaching and training experience

Chris Follick has been training and using the CrossFit methodology since 2011. He was first introduced to it at The Forge as a way to improve his endurance & strength during road races & triathlons. Due to the high intensity and constantly varied workouts, Chris fell in love with CrossFit immediately. In addition to his improved fitness, he also appreciated the sense of community developed through training. Since his humble beginnings, Chris has utilized his increased fitness to compete in the Bayshore & Boston Marathons, a Half-Ironman & a handful of Spartan Obstacle Course Races. However, after years of training, the intensity left Chris fatigued and metabolically broken. The energy and passion for training wasn’t there anymore and he knew that he needed to make a change. In came Vaughn, Max and Kate from Ticker Training. Their take on heartrate-based training left him with a newfound appreciation for fitness that he needed to share with the CFJ community.

Rose Follick

Owner/Coach

Owner, CrossFit Level 2 Trainer, FIGR Certified Pregnancy & Postpartum Coach, Spot The Flaw, Lesson Planning, Bachelors Exercise Science

Rose’s journey with CrossFit began in 2016. Like many of our coaches, Rose started CrossFit to compliment her endurance background. The hard work thing was easy, the strength component not so much. She put in a lot of hard work over the years and is now a force to be reckoned with. She still enjoys endurance events but also loves to throw some weight around. She has completed numerous marathons as well as CrossFit Competitions. On top of her weightlifting and skills in endurance sports Rose is a mother to twin boys and now leads the CrossFit Kids and Diapers & Dumbbells Programs. She helps give life to our community and provides valuable insights behind the scenes, as well as on the floor coaching.

Emily Lund

Coach

Adaptive and Inclusion Trainer, Coach

Growing up, Emily participated in a variety of different sports, including gymnastics, running, skiing, and much more. She enjoyed the challenge of seeing what her body was capable of doing. However, her athletic background came crashing down in college when she was diagnosed with a genetic connective tissue disorder and many other co-occurring conditions. Suddenly, she had to relearn what worked for her body and what it meant to exist in the world as someone with disabilities. In the years to follow, she developed a passion for the disability community and eventually stumbled upon the world of adaptive CrossFit. Since that discovery, she has never turned back. She is a competitive adaptive CrossFit athlete, participating in WheelWOD competitions in the Neuromuscular division and also a certified Adaptive & Inclusive Trainer, trained to work with a wide range of people with disabilities, including those with limb differences, neurological conditions, seated athletes and much more.

Teri Nucian

Coach

CrossFit Level 2 Trainer, Two Brain Certified Nutrition Coach

Growing up I played sports year around, but once I graduated high school that came to a very quick stop. I tried staying active between random jogs and attempting different programs like P90x or Sean T’s Insanity. I just couldn’t get motivated without somewhere to go and without a group of people to workout with. One afternoon my dad and I watched a CrossFit competition on TV and we were intrigued. I went and tried out a class and I was hooked. I loved how everyone there was trying to get better and cheer each other on. The workouts were always challenging me in one way or another. The idea that there will always be amazing milestones but there will always be room to improve is addicting and I can’t get enough of it. I decided to take the CrossFit Level 1 course so I could help others in their CrossFit journey. At The Forge, Chris and Rose have built such an amazing culture and I love how CFJ was built to help people in health and wellness. I’m so excited to be coaching both CrossFit and Nutrition at The Forge!

Vaugn Smith

Coach

CrossFit Level 2 Trainer, TwoBrain Nutrition Certified Coach, CrossFit Kids, CrossFit Spot the Flaw, CrossFit Scaling, Lesson Planning

Vaughn Smith began his CrossFit journey after he saw a clip of the Reebok CrossFit Games in 2012. A former college athlete, Vaughn was Intrigued, dropped into his first class, got crushed, and decided to come back for more. Even though the workouts are a huge draw for Vaughn, it’s the community & friendly nature of competition that keeps him going. Vaughn knows the road to improved fitness & wellness is made better by those you surround yourself with. He is always learning & striving to be a better coach so he can serve those in his classes. Vaughn is also touted as a perfect example of the success Ticker Training can bring to any athlete. Vaughn is a long time successful competitive CrossFit athlete who wanted to continue doing what he loved but found that instead of getting better, faster, and stronger, and despite lots of hard work, time, and dedication to intense and heavy training, he had simply stopped progressing. Essentially, Vaughn hit a point where his body had stopped absorbing his training and he needed a program that supports his passions and helps him manage balance of training with a career and a family. Ticker Training taught Vaughn the difference between training and competing. Slowing down to learn to train and become efficient, Vaughn’s movement has improved and his times/loads have improved since he can actually absorb the training stimulus he gives his body each day. No longer does Vaughn wake up in the morning and wonder if he was injured, sore, sick, or just getting old. Vaughn reports having more energy and his wife and kids love the person who he has become after starting a Ticker program as they get more of him as his happiest self. Aside from CrossFit, Vaughn loves to spend time with his family & enjoy the outdoors. Hunting, camping, skiing & travelling top the list. Whatever it is, he uses his fitness to enjoy all that life has to offer.

Michael Beale

Coach

CrossFit Level 1 Trainer

Fitness has always been part of my life—hockey, football, motocross, you name it. Today I stay active through hockey, cycling, running and, of course, putting my time in here at The Forge Fitness. I’m always up for a new challenge, some of my recent accomplishments include sprint triathlons, duathlons, Ragnar relay, and the Make-A-Wish 300. I’m committed to continuing my growth as both an athlete and a coach. In the near future, I plan to expand my knowledge in nutrition so I can better support others on their fitness journey.

Stephanie Chwalek

Coach

NASM Certified Personal Trainer (CPT), NASM Certified Nutrition Coach (CNC), RN, Bachelor of Science in Nursing.

Coach Stephanie has been active in sports her whole life. She has also run several half marathons and two full marathons. Stephanie has a passion for holistic health and wellness, and understands the importance of making our health a top priority. She is excited to help our community reach their health goals. Stephanie is a mom of three and when she is not at the gym, you can find her in the stands cheering them on in their sports.

Vanessa Falletich

Coach

NASM Certified Personal Trainer and Hyrox Foundation

Health and fitness have been at the center of Vanessa’s life from a young age. Her father had her lacing up her running shoes before sunrise, and evenings were spent lifting weights—sparking an early appreciation for living a healthy lifestyle. A multi-sport athlete, Vanessa went on to play collegiate softball, where her passion for weight lifting truly took off. Strength training became more than just part of her routine; it became the foundation of her athletic identity.

After college, she continued to push her limits, completing multiple marathons, including the Boston Marathon twice. As a former law enforcement officer and mother of three, Vanessa sought a better work–life balance and the chance to pursue her lifelong passion more fully. What began as a retirement dream became her next chapter. She earned her NASM Personal Trainer Certification to share her belief that living an active lifestyle not only builds strength—but confidence, resilience, and a healthier life. My goal is to empower individuals to push past their limits, embrace healthy habits, and build long lasting confidence in their abilities. I am eager to continue to develop my expertise and make a meaningful difference in the lives of others through fitness.

Our Facility

Our 6,000+ sq. ft. facility is built for functional fitness, strength training, and high-intensity workouts. With dedicated workout zones, open gym access, and expert-led classes, you’ll have everything you need to train effectively. We also provide multiple bathrooms and convenient storage cubbies for your belongings. Plus, our separate training area allows for one-on-one sessions, skill development, and focused sessions to help you reach your fitness goals.

A high-intensity CrossFit class in progress at The Forge.

Train With the Best Gear in Milford, MI

We equip our gym with industry-leading training tools to help you get the most out of every workout. Our equipment includes Rogue Echo Bikes, Concept2 rowers and ski ergs, dumbbells, barbells, kettlebells, and all the functional training tools you need. From Olympic lifting platforms to conditioning equipment, we provide everything necessary to help you train hard, safely, and effectively.

Book Your Free Intro Session Today

Take the first step towards a healthier lifestyle with a free intro session at The Forge in Milford, MI! Our team will provide a personalized tour of our facilities, introduce you to our services, and help you start your fitness journey. Schedule your session now and experience firsthand how The Forge can support your goals.