January 9th, 2017


Welcoming Back Karla

We are really excited to announce that Karla is training back  at CFK and she will be coaching a few classes/wk. Karla is an accomplished Athlete with a lot of coaching experience and we are looking forward to her sharing her knowledge and experience with you. Below is a little bio from Karla

My love for sport and fitness developed throughout my younger years as a competitive gymnast. As soon as I was old enough to coach at the club that I also trained at, I jumped at the opportunity. I found great pride in developing young recreational and competitive gymnasts’ skill sets, setting goals with them and helping them to be better every day. This is truly where my love for coaching began. 15 years later, I have worked in a variety of roles including a Kinesiologist in a physiotherapy clinic, a Wellness Consultant in Corporate Fitness/Wellness, an aerobics instructor, a Personal Trainer, an Adult Group Fitness coach and an online nutrition coach. I am extremely excited to be joining Crossfit Kitchener’s coaching staff and working with the amazing community of members. 

– Level 1 Crossfit certified
– Level 1 and 2 Kanama Olympic Weightlifting certification
– BSc. Kinesiology (University of Waterloo)
– Fitness Instructor Specialist (CanFit Pro)
– Emergency Medical Responder (Canadian Red Cross)

Today’s WOD

EMOM x 9

Min 1 – Arch to hollow hold x 40 sec (superman to hollow hold, alternate)

Min 2 – HS walk/hold x 40 sec

Min 3 – Single arm ring rows x 20 sec/side


For time:

Thrusters @ 135/95

Pull ups

Burpees over the bar

Notes: Fran’s evil cousin is paying a visit, you’ll survive, but it might hurt

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