Friday 5th June 2015

A. Floor Press



B. Elizabeth


Power Clean (42.5/60)

Ring Dips 



Introducing our new coaches…..

We are pleased to announce that current CFQ Member Jon Springer will be joining the coaching ranks at CFQ.

Jon recently did his CrossFit Level 1, is completing his Cert III in Fitness and has previously worked as a personal trainer. He is a self-confessed CrossFit nerd as well as a very handy and technically sound athlete so it is a perfect fit and an obvious choice.

While Jon has a full time job, he will be helping out with a few classes a week as required after he has been through our coaching interm program. You will see him helping out and coaching under supervision over the next few weeks.

Here a few more things to know about Jon –

How long were you in the Police Force? I was in the Police for just under 5 years, working at Palmyra Police, Katanning Police, Great Southern District Response Group, Murdoch Police and South Metro Response North.

What are your big CrossFit goals? Use Crossfit to be strong, fit, healthy, learn new skills and be a positive role model for my 2 kids. Plus squat 2x bodyweight & C&J 100kg!

What’s your best Fran time? 3:44

Favourite CrossFit movement? Any variation of pull-ups. I also love any WOD that is long & heavy.

Least Favourite movement? Thrusters. They never fail to kick my butt!

Why are you looking forward to coaching at CFQ? I love doing Crossfit and want to turn my hobby into a career. I enjoy working out at CFQ, the coaches and facilities are great, the members are awesome and I want to help them get results from Crossfit. I think it will be greatly beneficial for my development as a coach.

Any other interesting facts about you? I am married with 2 kids, I follow Rugby Union, enjoy riding my motorbike and I’m a self-confessed Crossfit nerd. I also (secretly) used to love it when crims tried to run so that I could jump some fences!

Welcome to the team Jon!


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