May 10th, 2016


Welcome Sam to the CFK Team!

It took me awhile to sign up for my first CrossFit workout but I finally gave into the urging from friends and family. Once I tried my first couple workouts I was hooked! I grew up in competitive mountain bike racing, racing in various parts of the country representing Team Ontario and Team Canada in National and International events. When I decided to take a step back from racing and focus on school, I had a hard time finding a mode of training that kept my interest. After graduating from the Fitness and Health Promotion program and Conestoga College I started working as a group fitness instructor and personal trainer while beginning CrossFit. My passion for fitness and eagerness to learn lead me to shadowing coaches at CFK and pursing my CrossFit Level 1 while currently continuing my education at the University of Waterloo for a Bachelors Degree in Public Health. I love helping people better their lives through fitness and I love the supportive community aspect that CrossFit brings!

Today’s WOD

A1. Weighted pull ups x 1-2 reps OR 3-5 for non-weighted, rest 30 sec

A2. Wall ball sit ups x 20 reps, rest 1 min x 5


3 Rds for max reps:

60 sec row (cals = reps)

REST 30 sec

60 sec KBS (American) @ 2/1.5

REST 30 sec

60 sec ring dips

REST 30 sec


– since everyone liked the wall ball sit ups so much…

– go hard, it’s only 60 sec then you get a rest

-Scale the Ring dips with Dips from the Matador or jerk blocks, or keep working on your push ups.

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