September 19th, 2016


Introducing Erika to our CFK team

We are thrilled to intoduce Erika to our CFK team. If you come out on Monday nights, Erika will be at the desk  greeting you with her warm, friendly and contagious smile. She is a passionate CrossFitter who has been helping out with our special needs programs at Mill St for the last couple of years.

Here’s a little about Erika…
“I’m sure most of you know or have seen me in the gym by now, but for those of you who haven’t yet, here’s a little about me: I’ve been a part of the CFK community for only about 2 years (I know, I feel like it was yesterday!). Having moved to Kitchener from Montreal to pursue my studies in Pharmacy at the University of Waterloo, I remember having one condition: I’d only go through with moving here if I’d found somewhere to do CrossFit. I walked right into the first class after New Years in January, and a few hundred workouts later, a few finals exams and here I am! Half a pharmacist, a better CrossFitter, and an active member of the CFK community. CFK is my home away from home, and I’m happy to be here helping out while everyone pushes hard through whatever workout is programmed or whatever events take place. My favourite part? The girls in the picture, our girl power class! Friday nights, Mill street, and being able to help coach them in what we all love most: CrossfFit! “

Today’s WOD

A1. Wtd lunges x 20 reps, rest 30 sec

A2. Pull ups x 8-10 reps, rest 1 min x 4


5 Rds for time:

15 Wall balls

10 T2B

5 Burpees


– Wtd lunges, always a crowd favourite…enough said!

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