January 11th, 2016

RIck and Di - Guelph Lake

Welcome Back Dianne 🙂

We’re excited to announce that Dianne will be returning to CFK this week.  She will be assisting and helping out at the desk a couple evenings a week to start. Di and her Husband Rick have been a big part of the CFK  Family since 2009 and we feel very fortunate to have them in our community.

A note from Di…

“Jan 2016 and finally back to CrossFit – woot woot!

Last year I had to take some time off to deal with an unexpected medical issue…in February I was diagnosed with cervical cancer and I consider myself extremely lucky.  I had surgery in May and on June 2nd my surgeon declared that I was cancer-free…no chemo or radiation required!

My surgery didn’t go exactly as planned and so I had a bit longer recovery than expected but now I’m getting closer to full recovery and hope to be able “to go all ham and cheese” on the WODs again soon…until then I’ll be coming in and slowly rebuilding.   I’m soooooo looking forward to getting back at it!  🙂

In September I volunteered at a Love the Snatch CrossFit competition at CrossFit Altitude.  Love the Snatch is a non-profit organization dedicated to raising funds and awareness for Cervical Cancer and was started by fellow cross-fitter Jen Young.  Sadly, I never had the chance to meet Jen as she passed away on May 17, 2015, just 5 days after my surgery.  I feel I got to know Jen through her blog, From Potato to Paleo, a blog that started with her experiences with joining CrossFit and changing her diet and morphed into a truly inspirational and  honest sharing of her experiences…thank-you Jen.

Thanks to everyone for your well wishes, kind notes, and positive support – (thankfully) community is alive and well at CrossFit Kitchener ♥.”

Today’s WOD


A1. Deadlift x 5 reps, rest 30 sec

A2. HSPU’s x AMRAP, rest 90 sec x 5


18 min AMRAP in teams of 2:

9 Burpee Box jump overs @ 24/20

9 Front squats @ 155/105

*Switch ONLY after each complete round. Therefore – each person must complete both movements before the next person begins.



  • If you can do HSPU’s well then consider doing strict ones
  • For the burpee box jump if you find that you are reduced to a crawl out of the burpee try replacing the box jump with jumping to touch a target eg. Touch a bar 6inches above your reach

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s