Hey CFS,

We know how you love getting back into all fitness things after the Holidays, so have a lot of great programs lined up for January.  Scroll down to check out what's in store.


CFS Winter Nutrition Challenge 

The challenge involves three main components:

  • Work outs to benchmark your fitness

  • Nutrition lecture

  • Introduction and hand out on the Zone diet

The nutrition lecture will provide you with guidelines of what and how to eat during the 30 day challenge. This challenge is specifically designed around the zone diet.  The zone diet will combine eating high quality foods in the correct quantity to support lean muscle, not excess body fat.  After the initial testing and lecture you will train like you normally do and eat under the guidelines of the challenge.  At the end of the 30 days we will re-test using the same bench mark workouts.  We will also have some closing remarks on what happened during those 30 days, share individual experiences, and answer any questions about how to continue eating for performance.  

The unique feature about this challenge is that it focuses on how your body performs.  Losing weight, gaining muscle and general sense of confidence are great side effects of the program.  

Both of the testing sessions will take place on Friday evening and will take approx 1 hour.

Day 1: Testing and lecture → Friday, January 5th  from 7-9pm

Day 2: Retesting and closing remarks →  Friday, February 2nd  from 7-8:30pm

Cost: $50

Follow the LINK to register.


Gymnastics Workshops

We are excited to announce that gymnastics workshops are back with coach Jane!

She will be running a 3 week Beginner gymnastics class, followed by a 3 week Intermediate gymnastics class.  There are only 8 spots available in each so reserve your spot today.  Here are some more details:

Beginner Gymnastics Class

This workshop is designed to teach you the foundations of all gymnastics movements. We will go over and master the basics – hollow, arch, kipping/beat swing. We will go over the foundational movements of gymnastics – pull-ups, dips, toes to bar and handstands. Lastly, we will go over progressions in order to help you work up to more complex movements – handstand push-ups and muscle-ups.

This workshop has no pre-requisites.

Dates: Saturdays - January 13th, 20th and 27th from 12-1:30pm

Cost: $69 for Members, $89 for Non-members


Intermediate Gymnastics Class

This workshop is designed for athletes who have mastered the basics of gymnastics and are looking to become more proficient in the more complex skills. We will learn: butterfly pull-ups, handstand push-ups, bar and ring muscle-ups. We will build general strength, improve flexibility and increase proprioception. The goal is to learn how to master the more complex movements in gymnastics by moving more efficiently.

There are prerequisites for this workshop:

  • 3 strict pull-ups and 5-7 kipping pull-ups
  • 1 strict ring dip and 3-5 kipping ring dips
  • 30 sec handstand hold against the wall
  • 30 sec hollow hold

Dates: Saturdays, February 3rd, 10th and 17th from 12-2pm

Cost: $79 for Members, $99 for Non-members

 Follow the LINK to register.


Yoga with Kait

Yoga with Kait will be back in the New Year.  This is a slower pace yoga that is designed for Crossfitters, which uses yoga props to support the body and allow you to hold poses for longer periods of time, leading to a more passive stretch.  There will be props such as bolsters, straps, chairs, and blocks to help you relax, increase your overall range of motion, and improve back health.  Other benefits of yoga include mindfulness and heightened body awareness, which are both important components of being a strong athlete. 

Dates: Wednesday January 10th, 17th and 24th from 8-9:15pm

Cost: $59+tax

 Follow the LINK to register.