CFLA Athlete Profile – Jon Cannon

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A) 3 on the 4:00
5 DL @ 87.5%
B) Weighted Chin up AHAP
Int/Beg: 3×5 strict chin ups with assistance as needed
C) 5 rds for reps 2:1
200m run
weighted butterfly sit ups


Da Tiny Hoppa – Today’s workout for ALL classes will be chosen at random by 6am class.

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Hometown: Salt Lake City, Utah
Age: Dirty 30 as of August 18, 2013
Occupation: Operations Manager at Beach Point Capital Management
When did you first start CrossFitting? October 2012
When did you first start training at CFLA? I began my CrossFit journey at CFLA
Favorite WOD: Murph – It was amazing to see everyone who came out for the WOD and how everyone was able to manage their own suffering in order to finish.
Least Favorite WOD: Fran. I always start out way to hard and immediately find myself in the pain cave for the remainder of the WOD.

Tell us about you sports & fitness background: I grew up playing everything, but I began to focus on swimming and water polo when I was in Junior High. I played through High School and College before I found triathlon. I was an avid triathlete for a couple of years when I lived in NYC, but became a little burned out when I suffered a small stress fracture and decided to take a break. My favorite race I have ever done would have to be the Escape from Alcatraz triathlon in San Francisco. The idea of getting thrown off a ferry in the middle of the Bay knowing there could be sharks was exhilarating.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? My brother in law and wife talked me into trying out CrossFit. They had been pushing me for a year to try it out until one day I decided I needed to do something different from the usual running and cycling schedule I had developed. My first WOD was Fran. It was hard and I did not finish. It is the only WOD I have ever quit. Now my brother in law and I WOD/Bro Out anytime we are in the same town together.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I feel stronger than I have ever been in my life from top to bottom. The mobility that I had when I was younger is starting to come back and I can’t wait to see what changes happen over the next year as I continue to CrossFit.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? CrossFit has helped me find a new way to balance my life as well as exposing me to a new type of training where recovery days are just as important if not more important than competition/all out days. Every now and then you need to take a day to sit back, evaluate, and think about what you have learned in the past in order to prepare for the future.

Please share with us any favorite CrossFit / CFLA moments: I would have to say that my favorite part of CFLA is the community of coaches and members. The community is what makes me want to keep going day after day. I can honestly say that if it were not for Sam, Danette, and Shirley guiding and assisting me in the beginning I would have just let my membership expire. Since May I have tried to be consistent in attending and I have been able to get to know all of the coaches as well as really get to know a lot of the members and it has made a huge difference. I don’t necessarily go to class to work out, but I get to go to class to see friends as well.

Any advice for people just getting started? Take it slow and don’t push yourself beyond what you are capable of. Just because you might be in the same size realm as someone you are working out next to doesn’t mean that you are both at the same level.

What are your hobbies, interests and/or talents outside of CrossFit? I would have to say my main hobbies are eating hamburgers and bbq, traveling to Europe and Central America, and cycling. The main interest in my life is my wife. She is such a fox and she keeps me on my toes. I think my family and friends would say one of my talents is storytelling hence the nickname “Jonny Tales” or “Tales” that I have had since I was younger.

Email danette at if you’re interested in filling out an athlete profile sheet. We’d love to hear about you!



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