Dropping in? Click here to register for a class on our calendar.

We are closed for 2 weeks due to COVID-19.


Athlete Spotlight – Simon Rumford

[fusion_builder_container hundred_percent=”no” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” overlay_color=”” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” padding_top=”” padding_bottom=”” padding_left=”” padding_right=””][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” center_content=”no” last=”no” min_height=”” hover_type=”none” link=””][fusion_text]

What made you decide to try CrossFit?

Netflix! As soon as I learned what CrossFit really was through the documentaries on Netflix I was hooked even before I tried it.

What drives you to stay healthy and continue coming to CrossFit?

I just want to live a long, healthy, and active life. I love how every day is different, and the workouts are always changing, keeping it exciting and interesting.

 If you could give yourself one piece of advice when you started CrossFit, what would it be?

Go at your own pace! Focus on form and technique rather than heavy weight.

Any advice for people looking to try Crossfit?

From my experience so far in the 5-6 months I have been doing CrossFit, it has been nothing but positive, the community is very welcoming no matter your skill level, and every workout can be scaled to anyone of any level of fitness, whether it’s your first day in the gym, or you have been working out for 10 years.

How has CrossFit changed your life/lifestyle?

My body actually feels much healthier since I started CrossFit, and I don’t know if I could go back to working out in a regular gym again.

Have you changed the way you eat since you began CrossFit, If so, how?

Unfortunately, not, there is still so much room for improvement in my diet, which will be the next big challenge.

If you created a WOD named after you…what movements would it consist of?

Bench press, deadlifts, strict pull ups, double unders, and sit ups maybe finish off with 1000 meter assault bike and call it “The Rumford”.

What was your favorite workout of The CrossFit Open this year?

19.4 I felt that was the best workout suited to my strengths, where the others really exposed my weaknesses and showed me areas I need to focus on.

Did you achieve anything in The Open that you did not think you were capable of?

Just the fact that I completed the open is the achievement in its own! A week before the open started I said I wasn’t going bother doing it and didn’t sign up until last minute. However with Liz’s help and motivation I finished it, logged all 5 workouts, and feel great about actually completing the CrossFit open.

Anything you would like to add? 

I have only been doing CrossFit for 5 months but I am completely hooked, I love the community, I love the always changing workouts, it’s never dull, and I love that it can be scaled to anyone which makes it good and fun for everyone. Liz has been a fantastic coach and has pushed me to do things I wouldn’t normally do, so a big thank you to Liz and Bow Valley CrossFit for creating a fun, positive, and friendly place for everyone to work out in.

 Simon, the improvements you have made are a true reflection of your hard work and dedication to training. It was amazing to watch you compete in ‘The Open’ and push yourself more than you thought was possible. Here’s to the next one!

We are grateful to have you as a member of our community.





Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.