I would like to thank Steel City CrossFit and in particular coach, Adam Morden for helping me to increase my strength and overall fitness level over the past 5 months. My job as a paramedic requires sometimes very heavy, awkward lifts in varied weather conditions and situations, in order to ensure longevity in my chosen field it’s vital to be in the best physical (and mental!) health possible. Prior to starting CrossFit classes in Oct. ’07 I was continually having nagging injuries after bad lifts at work (ex. heavy patient on a stairchair – bending and lifting up a flight of stairs = lower lumbar problems!). After training with Adam my strength and conditioning is more than adequate for the rigors of the job – and as an added bonus I love the challenge of CrossFit and the mental benefits it provides. Adam has assisted me with a variety of different lifting techniques specific to my job, he is extremely knowledgeable regarding body mechanics and proper form/technique. He is also an enthusiastic motivator and very positive person, I think my favourite ‘Adam quote’ would have to be “pain is weakness leaving the body….”!

Shirley Walsh
P1 Paramedic
County of Brant Ambulance

Adam Morden,

On behalf of the PEEL Regional Police ‘Tactical and Rescue Unit’ I would like to thank you for your presentation and exercises on Wednesday, November 28th, 2007 here at our ‘Emil Kolb Centre for Police Excellence’.

On this date you arrived early and very well prepared to instruct 26 of our officers on ‘CrossFit’ training.

Your depth of knowledge and enthusiasm were very much appreciated, as we continually broaden our understanding of physiological response to a variety of ‘job specific’ stresses.

Thanks again from all of us here in the Tactical and Rescue Unit.

P.C. Mark Wellwood #1938

Peel Regional Police

Tactical and Rescue Unit

Training Coordinator

“It wasn’t until I began attending the CrossFit classes with Adam Morden that I realized what INTENSITY is all about!  The workouts were incredible and no workout I had done in the past had ever come close to this type of intensity I experienced.  The support from the group at Steel City CrossFit helped tremendously with technique and served as a great source of motivation.  These anaerobic workouts were and are a great fuel for everyday life.  I never realized how little equipment you require to achieve a full body workout that would leave you feeling it a week later.  I remember the first workout I attended (almost losing my lunch) and thinking that these are the workouts that will get me to the next level. 
After the first few classes, I noticed significant changes in my physical and emotional well-being.  I’ve been able to achieve the muscle definition I was searching for.  I will never forget what Adam told me: “Intense workouts give intense results, moderate workouts give moderate results.”  My strength has increased after hitting a plateau and I cannot begin to explain how much my cardiovascular has dramatically improved since performing these cross fit classes.

CrossFit classes helped me drop 8% body fat in 3 months from 22% to 14%.  I will continue to live by these workouts as I continue to see gains in strength and physique every week.”

Greg Chan
Hamilton, Ontario