October 7th, 2015


Today’s WOD

Go every 2 min x 5 sets: 2 push press + 2 jerks


Go every 2 min x 5 sets: 10 OH/Front squats at moderate weight


Go every 3 min x 5 sets

3 Hang Power Snatch @ 125/85

5 Box Jumps 24/20

100m shuttle run (50 out, 50 back)

Coaches Tips: Whatever you plan to do this Friday, do the same today (OHS or FS). Move quick and transition fast for the last part, rest the remaining time

October 6th, 2015

004 (3)

Patti and Tori

Dear Crossfit Kitchener,

For many years I have struggled with weight and my family has always tried to help me by encouraging me to do different diets and excercises but I was never good at them or even interested in them. My amazing sister Tarra Stumpf has always been healthy and into working out and I really never understand why. I thought she was crazy.  I knew she was working out at CrossFit but I never in a million years thought I would find myself and my mom working out with her at CrossFit! My mom has never worked out a day in her life (other than her walks and jogs around the blocks of our neighbourhood). So my sister got her hooked on CrossFit and soon my mom was coming home telling me how amazing this place was and that is when I realized if my mom can do this, so can I! My mom and I have lost a total of 50lbs! I have dropped 4 pant sizes and I have reached my goal of fitting into my grade 10 high school jeans! She has dropped 4 pant sizes as well and looks amazing. If it wasn’t for crossfit I wouldn’t have changed my life to the way it is today. I eat healthy and excercise 4-5 times a week at CrossFit. I dont workout because it’s a “chore”, I workout because I love it! I feel great! I love the staff and the people here are amazing to workout with. Upon my journey I have made some great friends at CrossFit and the motivation that comes from them is unbelievable! I learn something new everyday that I show up. I show up because I care about myself and love the challenges that CrossFit provides for me. Without a doubt the coach is always challenging me in every way they can!I love the fact that I can workout with my amazing mom and loving sister. This is the best experience of my life and my whole life  has changed since January of 2015. Being 20 years old I can finally put a smile on my face everyday because of how amazing I feel. It is unreal and so is my experience here at CrossFit. Thank you so much to everyone who is by my sister,  my mom and my side throughout this journey. Heres to many more workouts and many more smiles! Thank you to my mom and sister for the help and to CrossFit for changing our lives!

Thank you Joanne and Lance for your encouragement and amazing workout facility!

Tori Longmire and family♡

Today’s WOD

EMOM x 5: 3-5 tough HPC


Alternating EMOM 15 min

Min 1: 10 pull ups

Min 2: 10 Burpees

Min 3: 30 DU’s

Coaches Tips: Build up to a tough working weight, then do EMOM x 5. Perform the second part for 5 total rds, adjust reps as needed.

October 5th, 2015


Dave and Dianne during “The Swayne”, Dave’s 70th b-day WOD.

Today’s WOD

1k row for time


5 Rds

20 wall balls

10 Deadlifts @ 225/155

Coaches Tips: These 2 parts are separate. Get a 1k row score, rest then do the 5 rds for time

October 3rd, 2015

Loren G

A message from Loren

Hey Joanne,

I just wanted to let you guys know how much I appreciate what you have done for me at CrossFit Kitchener from when I started in January until mid-August. I’m currently at Clarkson University in Potsdam, NY on a hockey scholarship. Since starting at CrossFit Kitchener, I have noticed a much bigger and greater improvement in my cardio and how much faster and stronger I am on the ice … So I thank you guys for making me a stronger, fitter, and faster athlete. With that being said, I killed it on my fitness testing and improved my scores from when I first sent them to my trainer. I miss you guys and working out with the CFK crew but I will be back for a couple of weeks in December and then again from mid-April to August. Again, I just wanted to say thank you for what you guys have done to help me become a better athlete all around!
Loren G

Today’s WOD

Partner WOD

Buy in 75 Burpees
3 rds
30 OHS 95/65
40 ring dips
50 HR push ups
Cash out 75 burpees
Coaches Tips: One person working at a time, splitting the reps any way you like. Switch often to maintain a fast pace.

October 2nd, 2015




Today’s WOD

Open Wod 15.1

9 min amrap

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

+ 6 min to find a max Clean and jerk”

Coaches Tips: Let’s see how this compares to the spring

October 1st, 2015


Today’s WOD

For time:

1k run/row

5 rds of:

15 Russian KBS @ 2/1.5

15 Box Jumps @ 24/20


1k run/row

Coaches Tips: Start and finish this with a run or row, the middle part should be strong and steady!

September 30th, 2015


Today’s WOD

10 min AMRAP

5 pull ups

10 wall balls

200m run

REST 5 min

10 min AMRAP

5 HSPU’s

10 (5/5) Lunges with 95/65

250 m row

Coaches Tips: Nice steady pace per 10 min piece