Friday, November 16, 2013

Posted by on Nov 14, 2013 in WOD | 11 comments

On October 30th the life of Zoe Nudell 33, was taken when a drunk driver struck her while out jogging in Hamilton, ON.

Zoe started at CrossFit Kinetics in the Fall of 2011 and she quickly became an integral part of the Box. Zoe is remembe…red as the type of person who was full of life, energy, kindness and positivity. Any time you walked into CFK you could count on her for a big smile and a genuine hug. Zoe had a free unbiased spirit. She was welcoming to all and never asked for anything in return; a simple smile, impromptu dancing, high five or hug was more than enough.

Although she was athletic, not everything came quickly and easily. To those who were new to the gym, they would walk in and see Zoe powering through movements, whether injured or not, she never seemed to give up or get down on herself. For those that were close to Zoe we knew that she struggled, like everyone else, with her WOD times, she hated her front squats and had a healthy fear of heavy snatches. Zoe just knew that she couldn’t let her fears control her and she applied this to life inside and outside of the Box. When she had to do something that scared her she would ask for help, say a joke and then try it. Sometimes she was successful and sometimes she wasn’t but she never stopped trying. Once Zoe mastered a movement she was the first person to pass on her knowledge to anyone that was willing to learn.

In her two years at CFK Zoe has built friendships, created memories, motivated others and positively impacted our community with her presence. As time moves forward we hope to take these qualities and incorporate them into our daily life, we could all brighten up someone else’s day the way Zoe so effortlessly lit up many.

On Friday, November 15th we hope that you join us in celebrating Zoe’s life and the CrossFit community that she loved being a part of. We will be doing a Zoe WOD,

AMRAP 3 Mins
5 Power Snatches (95/55)
5 Overhead Squats (95/55)

Dance 1 Min

Muscle Ups
KB Swings

Call time after your last KB swing but please feel free to keep dancing. We encourage you to post your time and any pictures or comments to the CFK facebook page.

Zoe’s family has requested that any donations be made in her memory to the Nova Scotia Sea School. Gift cards are also available if you would like to specifically address your gift to someone for Zoe. You can also donate online on their website

Thank you for your support,


  1. Love the dance 1 minute. It’ll be an honor to do this one.

  2. WOD : 9:00…..@ 55lbs for snatches and OHS. Double # pull ups and dips in place of muscle-ups.

    Some great dance moves by the 6am crew!!!! 😉

    • lol morning crew did an amazing job!!! I must say, the sprinkler was pretty awesome Geoff H!!

      • Thanks Sherri!
        Awesome energy and some sick moves this morning!
        I felt sluggish with 3+1 @ 85 lbs then ring dips and ring pull ups for 10:44?

  3. Loved this WOD!!! 3rds for snatches and OHS at 45. Not sure what my time was for the second one but I was pretty out of breath from dancing 🙂

  4. Worked on OHS for strength.

    2 + 5, 10:56.

    Wasn’t feeling it, but honoured to have done it. And the dancing was fun! Great job early birds!


    fyi, i may or may not use these sweet jazzercise moves during my one minute of rest.

  6. This was fun! It was supposed to be a much needed rest day for this girl, but I didn’t want to miss out. The snatch/ ohs were awful on day 5 – 5+8 Rx’d.

    Managed to get out 11 bar muscle-ups, which made my day.

    The dance party was of course amazing. Although most of our usual power hour guys were missing! Good thing Scott U represented well. Happy weekend crew!

  7. strength: cleans @ #85

    wod: subbed hang cleans and front squats
    muscle up progressions
    10:13 I believe

    It was awesome to participate and celebrate Zoe’s life and honor her in this way. Dance party was incredible, great laughs and fun! I spent time today off and on watching all of the videos from different gyms posting their dance parties. Such an amazing community… Superb job everyone!

  8. Strength – back squat
    2 + 5 @ 45lbs – yesterday’s snatches @ 75lbs beat up the shoulder, however the snatches weren’t bad it was the OHS that smoked it. Sucked it up for Zoe.
    10:35 – progression muscle ups and KB swings 45lbs

  9. strenght – wide grip deadlifts @ 95

    wod – 5 + 4 rx’d. yesterdays wod didn’t help, but pretty happy with that score

    part 2 – 14:21 rx’d with BAR Muscle Ups. Very happy with these, strung 4 together. Tweaked the shoulders on the last rep of the first set, but it worked itself out.

    great job to the evening crews and it was great seeing people making the push.