When Shannon came to us just over two months ago, she had a clearly defined goal: to pass the firefighter Candidate Physical Ability Test (CPAT) on December 1. She’s been utterly committed, dedicated, and focused on training her body and mind for it, and on Friday she met her goal, passing the test easily!

Congratulations, Shannon! We are incredibly proud of you.











CrossFit is excellent training for firefighters and prep for the CPAT, which is essentially what we call a “chipper”-style workout: a series of physical tasks performed once through, for time. Through a combination of consistent CrossFit classes, more focused CF-style personal training, and independent work (including climbing stairs with a 75-pound weight vest), Shannon set herself up well to rock the event. Now, that is strong work.