When Elisabeth Ward joined Dual Cities in June 2025, she wasn’t just coming back to fitness—she was climbing her way back from two surgeries and navigating the new, beautiful chaos of motherhood.
“I was coming off ACL and hip labrum surgery, and I had just had my baby,” she shared. “Before all that, I was an Ironman triathlete. But I’d lost a lot of strength, especially in my left knee, and I didn’t have much confidence left.”
What drew Elisabeth to Strong Foundations wasn’t just the workouts. It was the promise of a space where she could start over without judgment. “It gave me the motivation to start from the bottom, and the strength to start building to where I want to be.”
And the transformation didn’t take long.
“I instantly felt welcomed. The coaches embraced me for who I was and where I was starting from. I didn’t think I’d be able to kneel again, or walk stairs without pain—and now I can do all of that and more. That alone was a huge win.”
Beyond the physical changes, Elisabeth says the emotional and mental shifts have been just as powerful.
“I’ve regained confidence in my mental, emotional, and physical self. My mood is better. My energy is better. I feel proud of what I’ve accomplished, and my partner and I get to share that journey together.”
For any new mom—or anyone—who feels like they’re starting over or unsure if CrossFit is “for them,” Elisabeth offers this advice:
“Don’t be intimidated by the word CrossFit. You just have to show up. Even if it’s not your strongest day, those are the days you grow the most.”