From Curious Athlete to CrossFit Coach: My Level 1 Experience

When I first signed up for the CrossFit Level 1 seminar, it wasn’t because I wanted to be a coach.

I just wanted to learn. To better understand the movements. To deepen my practice. Coaching wasn’t even a consideration.

But as I got deeper into the material, I started to question that self-imposed limit. Why not coach? Why take something off the table before I even tried?

So I decided to challenge that belief—and take the next step.

How I Prepared (a.k.a. How I Nerded Out)

The Level 1 Training Guide is no joke. At 255 pages, it’s basically a full-on textbook. Pro tip: Send it to Staples to print, but make sure you choose double-sided printing—unless you want to carry around a brick.

Once I read through the guide a couple times, I dumped it into AI and generated flashcards to quiz myself. I also sought out YouTube videos featuring Level 3 and 4 coaches walking through the material. Hearing how experienced coaches explained and applied the ideas brought the content to life.

While I waited for the seminar weekend to arrive, I took a few online CrossFit courses too—Coaching Fundamentals and Teaching Movement—which added helpful context and depth.

Most importantly, I was fortunate to gain real-life experience here at Empower. Our team invited me to shadow and then assist with both group classes and personal training sessions. Being able to observe seasoned coaches, apply what I was learning, and ask questions in a real-world setting made a huge difference in my understanding and confidence.

Was all of this prep necessary? Maybe not. But for me, it was incredibly valuable in helping the material stick and feel relevant.

The Weekend Seminar

I took my seminar at Panda Performance Lab (formerly Surrey CrossFit) in Surrey. I’ll be honest—walking in the first day was intimidating. The room was full of very fit, confident individuals, many of whom already knew each other.

But that changed quickly. I met a few other women—one from Washington, another from Qualicum—and we immediately connected. That sense of camaraderie helped put me at ease.

The weekend was a mix of lectures, practical drills, and a couple of intense workouts. The lectures mostly reinforced what I’d already studied, but it was great to hear the instructors’ personal takes and coaching stories.

The drills were the real highlight. We spent hours walking through the nine foundational movements—practicing them, getting coached, coaching each other. I told my husband it was the closest I’ll ever come to being in basic training: standing in rows, legs burning, shoulders dying, being told to “reset… go!” over and over again. Lol.

Our instructors, Jocelyn Rylee (from Saskatoon's CrossFit Brio) and Jason MacDonald (from Red Deer's Pure Fitness CrossFit), were fantastic. Both affiliate owners, both super knowledgeable—and just really impressive humans. Jason is a former pro MMA fighter. Jocelyn recently earned her Master’s in nutrition. No big deal.

The Workouts

I’ll admit—the workouts were the most challenging part for me, not just physically but mentally. It was a intense environment, and scaling appropriately was essential. You really had to set ego aside and focus on moving well and staying safe.

Let’s just say there were a few emotional moments in the room (some of the participants had never done CrossFit before!)—and not everyone came back the next day. But the workouts were an important reminder of what we ask of our athletes, and why thoughtful coaching matters.

The Exam

Unlike in the past, the written exam is now completed online after the seminar. I received my exam link late the next day—and spent the better part of an hour troubleshooting the tech setup before I could even begin.

The exam itself was fair but challenging. There were a few questions I found tricky, and unfortunately, you don’t receive any feedback so I have no idea if I got them right or not. But I’m happy to report that I passed!

So What’s Next?

Now that I’m officially a CrossFit Level 1 Trainer, I’m excited to start coaching some of our group classes here at Empower and continue learning from our incredible team.

This is just the beginning for me. I have a lot to learn—but I’m energized by the opportunity to grow and to support our members in their own fitness journeys and ensure that the hour you spend at Empower every day is the very best part of your day.

And if you’ve ever thought about doing your Level 1—whether just to learn more or because you’re curious about coaching—I’d be more than happy to share my experience.

Seriously. Ask me about it. I’d love to chat.

The workout for Friday, July 25

Today is a makeup day! Choose from one of the workouts below or use the time to develop your skills.

Couplet: Row & OHS

4 Rounds:
500m Row
10 OHS @155#

Olympic Lifts: Hang Power Snatch x3

Hang Power Snatch
3-3-3-3-3

Triplet: SDHP-PP-Back Squat

4 rounds:

10 SDHP @95#
10 Push Press @95#
20 Back Squat @95#

Alternative
4 rounds:

Odd rounds 10 KB SDHP/Even rounds 10/10 KB Lawnmower high pulls L/R
10/10 KB Shoulder Press L/R
20 KB Goblet Squats

Original Strength

Empower Reset #43

10 mins

20 Deadbugs
20 Egg Rolls
20 Windshield Wipers
20 Glute Raises

10 mins

20 Hands & Knees Rock
20 Bird Dogs
10/10 Leg Extended Rock R/L

10 mins

Alternate Between:

Hands & Knees Crawl
Leopard Crawl

10 mins

10 Full Body Rocks
20 Cross Crawl March
10 Cross Crawl Squats
10 Cross Crawl Reverse Lunges
10 Cross Crawl Side Lunges
10 Cross Crawl Curtsy Lunges