Wednesday February 6th

Tom Zurell

“I joined CrossFit Kitchener when my friends Lance and Joanne opened the gym in 2009.  I thought I was in OK shape at the time and realized very quickly I had some weaknesses. After a short time, I found I was doing things at CrossFit that I normally wouldn’t do at a regular gym.  I was running, rowing, doing wall balls, and Olympic lifting to name a few. I found coming to the gym consistently got me into great shape quickly. Over the last 10 years I have been a member off and on  at CrossFit Kitchener. When I would come back and rejoin I was always welcomed by great coaches and a great community of people. I have been going consistently for the past year and a half with good results.  There are some workouts I am a bit nervous coming into but having the support of a great community we all get through them together. I have always struggled with health and fitness but I find CrossFit Kitchener to be the best way to get a great result and meet some awesome people along the way.  Every class I work hard, always learn something new and get a little better every day. I’m looking forward to another 10 years of training and being a part of CrossFit Kitchener.”

Check your ego at the door

-Tom Zurell

Today’s WOD

Bench Press

5×5 @ 90% of 5RM


4 Rounds

15 Ring Dips

15 Deadlift  225/155

Coaches Notes: Who doesn’t like to Bench? We continue to work on the bench with another five by five. Ideally athletes are using 90% of their 5RM from last time.

Score: Time to Complete Intensity

Scaling for Intensity

  • Ring Dips → Reduce Reps → Banded Ring Dip → Ring Push Ups → Tricep Push Ups → Tricep push Ups to a Box → DB Bench Press
  • Deadlift → Reduce Weight → KB Deadlift



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