KITCHENER, Ont. - Just over a year ago, Erica Folo and her team based out of Polsky's Strength and Conditioning in Kitchener were in Montreal, competing for a spot in the 2022 NOBULL CrossFit Games. 

Despite not qualifying, Folo left Montreal with a sense of pride in herself and her teammates and a promise that "this season was only the beginning for us." 

It didn't take long for that promise to be fulfilled, as Folo and team CrossFit PSC Invasion are officially headed to the 2023 Games, having punched their ticket at the North America East semifinal in Orlando, Florida in May. 

For Folo, it's the culmination of a long journey getting back to the Games after participating as an individual in 2018. "It was my first year going into university," she remembers. 

Since then, she's been involved with Laurier Athletics and Recreation as a Fitness Centre Attendant and student trainer with the men's rugby team before graduating with a degree in Kinesiology. She now splits time between her hometown of Burlington, Ont. where she works at RattleSnake Point Golf Club and Kitchener where she coaches as well as trains at CrossFit PSC. 

PSC Invasion finished ninth in Orlando and is the only Canadian team to advance to the Games. In total, 38 teams emerged from the eight semifinal events across six continents to qualify. 

"It will be cool to represent Canada," said Folo. "I think we're all excited. We were all shocked when we found that out." 

The four-person team looks slightly different from last year's, with Polsky's Strength and Conditioning co-owner Kate Anapolsky bowing out due to injury. She has transitioned to a coaching role, with Julie Simon filling her spot on the team. 

Anapolsky wasn't the only one dealing with injury troubles this season, as Folo herself sprained both ankles shortly before the quarterfinals. Incredibly, she was able to compete and help her team advance to the next stage. 

Folo said the adversity the team faced early on changed their attitude heading into the semifinals.

"We went in a little less stressed … Honestly, we've been through so much this season, making it to the games, it's the best-case scenario, right? So, I think without that expectation and pressure, it helped us throughout the weekend to enjoy it a little bit more, take everything in." 

They'll try and maintain that mindset as they embark on their final month of training ahead of the Games. 

"I would say if anything, there's a little less pressure. We're like, 'Oh, we made it there now, so let's just see how well we can place' … The competition there is really hard. So, we're going in there to try as hard as we can and see what happens." 

Preparation for the Games began shortly after qualifying and will continue right up until the team leaves for Madison, Wisconsin at the end of July. 

"We took about one week to enjoy and celebrate that we made it to the Games, and then we got back on the bandwagon of training full-time again," said Folo. 

"Training looks a little different now; longer days and more high-skill things that you expect to see at the Games, but not in the qualifiers." 

Included in their regimen is a series of "gauntlet-style" workouts the team will be competing at each member's home gym as part of a fundraiser event on Sunday, July 9. They'll start in the morning at CrossFit Connection in Burlington, where Folo's CrossFit career began, stopping in town at CrossFit Col, before heading back to Kitchener to finish the day at CrossFit PSC. 

The event involves a pancake breakfast, barbeque, and raffle draws, with all proceeds going towards the team's travel and accommodations. Registration is open now. The team also has a GoFundMe page.

The 2023 NOBULL CrossFit Games are set to take place on August 3-7.