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: Work up to a moderate double, touch n go. Rest 90s.



AMRAP in 8 min of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (115, 75)

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

Achievement: (135, 95)


3 Rounds of:

15 Banded Good mornings

30-60s Side Plank each side

15 KB Rows each side

*Rest as needed between sets.

Thursday – Purpose / Achievement


– Skill: Decide on one olympic lifitng movement or variation that you want to spend time on today improving. Keep loads light (less than 60%) to ensure technique is taking precedence. –

Metcon: Each set should be capable of being done UB and each round should be close in splits.


Oly Skill Work

*Pick 1 Movement and Spend 15 minutes working on it.


5 RFT:

10 DB S2O (35, 25)

10 T2B

10 Box Jumps (24, 20)

10 Wallballs (20, 14)

Ach: Wallballs (30, 20)


15:00 Cap


Single Arm Farmer Carry: 4 x 100 Meters (switch at 50m). Rest 90s.

Wednesday – Purpose / Achievement


– Strength: The intent today is use last weeks 3RM and perform 9 sets for speed work. You will pause for a 1 count on each rep just to ensure we are not “jamming” our elbows into the floor and break up the phases of the lift.

– Metcon: Today’s metcon is all about pacing since the movement pattern is complex and can cause you to redline if you do not go out slowly enough.


1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight. – Pause for a 1 count on each rep. – Change Grip every 3 sets ie. close, medium, wide, close – Take 3-4 sets to build to work weight.

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.



For time:


30 Curtis P’s (115, 75)

*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press

Ach (135, 95)

10:00 Cap


3 Rounds of:

25 Banded Face Pull-aparts

25 Single Arm Banded Pushdowns each

10 Banded Pallof Press

Rest as needed.

Tuesday – Purpose / Achievement


– Metcon: Today’s work is all about maintaining 75-80% of Max effort all rounds. Nothing here should be maximal meaning you should be able to repeat your effort each round. Burpees should NOT take longer than 40s to complete.


EMOM for 30 min:

Minute 1: 8 Burpees

Minute 2: 45s Row for calories

Minute 3: 45s Bike for calories

Minute 4: 20s Handstand Hold

Minute 5: 45s Max Double Unders

Ach: 45s Handstand Walk instead of Handstand Hold

*Score = total cal + DUs

Monday – Purpose / Achievement


– Strength: Focus on perfect technique with power snatch + OHS keeping loads light, but if comfortable build to 75% of 1RM. The intent today is strength/accessory work, but sled-work will double as recovery/aerobic power work.


1) Power Snatch + Overhead Squat: 4 x 2 + 2, adding weight each set if form permits. Rest 90s.

2) Sumo RDL: 4 x 8-10, AHAP. Rest 90s.

3) Goblet Walking Lunges: 3 x 8 ea. Rest 60s.

4) Farmer Carry: Accumulate 300 meters (70, 53). Rest as needed.


4 Rounds of:

15 Russian Swings (62, 40)

15 Goblet Squats (62, 40)

*Not for time.

Rest as needed.

Ach: (70, 53)


100 Double Leg Heavy Banded Leg Curls

Friday – Purpose / Achievement

We hope everyone had a lovely Thanksgiving. We have limited hours today – 9am class and 10-12 open gym.




For time:

Run 1 Mile

21 Clean + Jerks (155, 105)

Run 800 Meters

21 Clean + Jerks

Run 1 Mile

Scale as needed!

Happy Thanksgiving!


We wish everyone a happy and blessed Thanksgiving! We are grateful for all of you!

For time:

RX your Dinner Plate

100 DUs

90 V-ups

80 Air squats

70 KBS (53/35)

60 Walking Lunges (total)

50 Cals on erg

40 Wall Balls (20/14)

30 Pull Ups

20 C&J (95/65)


5 Rope Climbs

Time cap: 40 min

Wednesday – Purpose / Achievement


– Metcon: Break work however you see fit, but record your scores for each round as the score today will be the total amount of rounds completed. Come up with a plan that gives the most efficient transitions on both the rower and gymnastics work.


In a 8:00 Window with a partner:

Row 1k:

Remaining time Max Rounds of:

10 Pull-ups

15 Push-ups

20 Air Squats

*Rest 60s x 3 Rounds

*Score = total rounds



2:00 of Glute Marching

100 Double Leg Banded Leg Curls

100 meters each of Single Arm Farmer Carry (AHAP)

Tuesday – Purpose / Achievement


– Strength: Take 5-6 sets and progressively build to a 3RM. Make sure you have spotters in place. Typically your floor press will be 10-15% less than your bench press because you cannot use your feet.

– Metcon: Each workout is intended to be high-threshold ie. 90% effort. You should be able to move quickly with limited bouts of rest.


1a) Close Grip Floor Press: 3RM. Rest 2:00 – Take 5-6 sets and build to a 3RM.

1b) Banded Pull-apart : In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.



Each for time:

3 RFT:

20 KBS (53, 35)

20 Burpees

Rest 5:00

3 RFT:

20 SDHP (75, 55)

20 Box Jump (24, 20)

20:00 Cap Total


1a) DB Pull-overs: 3 x 10. Rest 30s.

1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.

2) Elbow Plank: Accumulate 2:00. Use weight if needed.

Monday – Purpose / Achievement


– Strength: Spend the entire session focusing on technique adding weight if technique permits. Squat cleans are done as clusters today where you complete 1 rep, drop, take a step back and then reset up.

– Metcon: This workout is challenging today for both your grip and lungs. Use a challenging weight! Squat cleans will likely be completed as singles.


Squat Clean Set: Build to a heavy 1.1 (10s). Rest 2:00 – Take 8-10 total sets including warm-up sets.

– 1.1 are clusters where you rest 10s between singles.

– Achievement: Build to 85-90% of 1RM.




For time:

45 Deadlifts (115, 75)

30 Hang Power Cleans (115, 75)

15 Squat Cleans (115, 75)

Achievement: (155, 105)

10:00 Cap


1a) Single Leg RDL: 3 x 6-8 ea. Rest 30s.

1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.