Member of the Month – Radhika Uppalapati

1. How did you hear about us?
I had been hearing about benefits of Crossfit for improving overall fitness and wanted to try it for a long time. I was hesitant since I had been thinking that you had to be in good shape to start Crossfit. However , when I felt that I had to start working on strength training after some injuries caused by running, I went online and found Crossfit Fort Wayne which was nearby me.
2. What did you do for fitness before starting CrossFit? Why did you stop?
Before Crossfit I had been running /walking and did some aerobic classes at local gym. My pace didn’t improve and knees were hurting after most of my long runs due to runners knee. I would take break for few months then start back again at square 1. After starting Crossfit , my overall endurance and strength has improved.
3. How has our gym helped to get you back on track with your
CFFW has made me realize how weak I was with my overall strength. My knees don’t hurt anymore and I feel energized most of my day unlike before. I started to believe in saying “scale is just a number “
4. What was the deciding factor as to why you choose to become a member at our gym instead of another CrossFit gym in town?
I haven’t checked other Crossfit gyms locally and this is the only one I have been too. We have a really good community here which made me like it and didn’t even feel like checking other places. So I am not aware of how the other gyms are.
5. Was there anything that made you hesitate at first about becoming a member? If so, what was it? And how did we help you overcome them?
I have never played any sports or had an active lifestyle when I was young. I was under the impression that you had to be in better shape to start a program like this which is why I was hesitant. After joining CFFW, I overcame that feeling since the coaches and staff are very welcoming and always try to push you through your limit. One thing I liked and learned from my coach is that proper technique was always focused on even though sometimes you are eager to up your weights which could lead to injuries. Like coach Juan once said “ you have rest of your life to get in shape”. CFFW has a very good community and all the members that I work out with are very welcoming and encouraging.
6. What differences have you experienced since starting at our gym?
CFFW has helped me improve my overall strength and flexibility. I can now do my daily activities without feeling tired. I have to be on my feet at work for longer periods of time all day and my legs don’t feel as tired as they used to before. It improved my overall well being.


– Strength: Final week of speed back squats. We only had 2 weeks with speed back squats because of the holiday last week, but these will pop up again in the future.

– Metcon: This workout is intended to push your mental capability as it gets progressively harder each round. Establish your pace early and use a load that allows you to stay consistent.

Strength / Skill:

1) Speed Back Squats: 5 x 3 @ 85%, every 90s.

2) Squat Clean: 5 x 2 @ light to moderate weight. Rest 90s. *New to Health: Focus on technique or practice perfect hip-hingeing with clean-grip deadlifts x 5 reps per set.



AMRAP in 8 min of ascending reps:

2 Burpee Box Jumps (20, 16)

2 Squat Cleans (65, 35)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round.

Score = total reps completed


3 Rounds of:

15 Banded Good mornings

30-60s Side Plank each side

15 KB Rows each side

*Rest as needed between sets.

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