Weekly Notices :

1. Friends and Family Day - Saturday April 19 at 10 am!! Bring your F & F to experience Crossfit and what has changed your life!
2. Easter Weekend box hours - CLOSED Sunday and Monday

6 Easy Steps to Paleo

"Eat Like A Predator, Not Like Prey": Paleo In Six Easy Steps, A Motivational Guide (Courtesy CF 816) This article exists for one simple reason: I get asked, over and over, “So how does this ‘paleo diet’ work?” And I want to give people an answer that is simple, solid, and above all, motivational. I want you to finish this article and think “Yes! I understand, and I can do this.” Here it is: a step-by-step guide, roughly in order of importance. Make progress at whatever pace Read more [...]

The CF Open RECAP: 2014 Edition

Five weeks.  62 members.  Overdrive style. 60th out of 104 entered teams in Canada West Whether it was your first open or fourth, every single one of our participants put in a whole lot of heart, sweat and sore muscles by taking part in this WORLDWIDE challenge.  I had the privilege of witnessing a lot of PRs and “firsts”. “I strung together my first few double unders!” “I just PR’d my overhead squat!” “I PR’d my deadlift…. like twenty times.” Of course, Read more [...]

6 Tips So You Don’t Ever Fall Out of Love with Crossfit

By : Lisa Scotto(creator, Nutcase Crunch) I have been an active CrossFit participant for many years. In fact over 5 years, which seems like forever considering that’s longer than some of you have been out of college!  I started CrossFitting in Hoboken and have been to several gyms around the country.  A bit about me, I’m female, 38, never played sports growing up and I will never be a games athlete, I will never win an adventure race, I will never be the first to finish at my box.  Your probably Read more [...]

BC SPCA Cupcake Day!

    Ania is baking cupcakes all this week in memory of her friend but also to support the BC SPCA. The cupcakes will be at the box (chocolate gluten free or vanilla with skor bits) as of 5pm tomorrow by donation. Although, rumour has it she may do special order cupcakes... She will have a jar at the box for the impulse snacker or you can go online to the link above (the picture should take you to Ania's page) and donate (and get your tax receipt if you want one). Do it for the Read more [...]

New Years Challenge 2014 Results!

First off, congratulations to everyone who participated in this year's New Years Lifestyle Challenge! You should all be very proud of yourselves for making this commitment to changing your lifestyle and your views on what it takes to achieve better health. I am confident that each and every one of you will incorporate the new found nutrition plans and recipes into your everyday normal life en route to a fitter and healthier you for a very long time to come. In fact, we are all part of the generation Read more [...]

Post WOD Recovery

  “WHAT ARE SOME TOOLS THAT I CAN INCORPORATE INTO MY ROUTINE ON A DAILY BASIS THAT WILL HELP ME RECOVER BETTER?” (courtesy of CF Verve)   Here are five tools that you can add to your routine that will facilitate better recovery. Remember that “training = work + rest”. Incorporate these and your recovery status will be much better. These can be done daily:    1) Cool Down: Post-workout recovery is a second only to sleep in the recovery hierarchy. A post workout cool-down Read more [...]