New Functions Class at CFW For Anyone!


See Cynthia’s amazing story below for some motivation!

Hello Everyone,

As you guys might already know, we will be starting our new Functions class this Monday!  This class will be tailored for people who feel like they are too out of shape or have too many joint/mobility issues to come to CrossFit Waterloo or to do any type of fitness at all.

So far we excited about the people that have already come in to start the process of joining our Functions class!  Some of the people that have already emailed and come in for a free assessment have felt like they were too “overweight”, or too “old”, or even too “injured” to do any sort of fitness.  After meeting with us and being introduced to the program, they are all starting their journey here at CFW next week!  We can’t wait to start their journey and want to help and invite anyone who’s looking to improve their health and fitness to come through our doors… no matter how out of shape or unhealthy or limited your range of motion may be.

Please email us at if you can think of anyone who may be interested, or even better, get them to email us for more details.


Chris Vranes


Cynthia’s Story:

I came down with sever RA (rheumatoid arthritis) about 6 months after my youngest Son was born in 2003.   So that makes this 13 years I have had RA. Since then my ability to move and do most anything for myself was extremely difficult. My Doctor put me on very aggressive medications to assist with me in dealing with the pain and to try and help put the RA into remission.  The meds worked a bit but I was still stuck not being able to do much on my own.  Most days getting in and out of bed was a struggle.  I couldn’t even open a water bottle, baby bottle, change my son’s diapers or sometime even holding him was a challenge… and if I ever fell I knew if no one was there to help me I was not getting up.

Along with this of course there was weight gain being unable to move…I was always heavier but things progressed until I reach 370 pounds.  I finally decided that I had enough and started a weight loss journey,  and I talked to Coach Nik Rac at first for my son and husband for personal training.  I had lost about 100 pounds before I asked Nik to train me as well.  I let him know of my condition as I was very skeptical if there was anything at all I would be able to do.  Nik assured me that anything is scalable and that he would research a bit of what RA was and we would go from there.  I started working out once a week to see if this was something I was going to be able to do. Since I have starting training with Nik I have lost 85 more pounds!  And the best part with the weight loss came muscle gain which is very important to maintaining my weight loss goals

My Doctor now is excited to report that I have less inflammation in my joints from 17 affected areas to 2-3. I am now able to live almost a completely normal life.  I can walk up and down the stairs without taking them one step at a time (this being where I was when we started).  I can open almost any jar or water bottle by myself.  I can carry in groceries from the car, I can do push ups, burpees, lunges and almost any other movement that most Crossfitters do every day with no issues.  When I started I couldn’t even get up and down from the floor on my own and just these last few months even, I am now officially able to get up and down from the floor totally unassisted!  When I started, Nik at one point had to literally pick me up from the floor as I just could not do it.  My whole family now CrossFits and 4 of 6 of us are training to work towards doing The Open in 2017!  I am excited to see where I can go and I am now working out 4 days a week! I am still not sure what I will be able to do in the Open as I came out to see all of you in 2016 and I know the dedication and strength it takes to do what you all have done but all you inspired me to try!

My RA is still active but it doesn’t control my life anymore.  My hope is that I can continue to inspire others to never give up and think that you are stuck where you are.  If I can do this anyone can! The quote that has stuck with me through all this has been “ I am already in pain and I already hurt so I might as well get something from it”  Maybe some day down the road I can help others with issues like mine to work at regaining their life too.

Thanks Chris for helping Nik start off helping Scott and Nate.  As well I can’t tell you enough how much it means to all of my family that you have allowed Nik to train us as a unit! It means a lot that we are a part of CrossFit Waterloo and I can’t wait to see how we do at the Open J

Hope this helps Chris,  It’s hard to make is short I know.  You can share the whole thing or pick out what stands out the most to you.  I still have my own ways of doing some of the movements but at least I CAN do them now and I am loving it.

All the best.


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