CFS Spring Nutrition Challenge

Spring is almost here (yes almost here) so it is a great time to do the next nutrition challenge!

The challenge involves four main components:

  • Work outs to benchmark your fitness

  • Nutrition lecture

  • Introduction and hand out on Macronutrients

  • Individual Macronutrient Prescription

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 macronutrients.  We will discuss what your needs are as an individual - how much protein, carbs and fats do you need to consume to achieve your goals. 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, May 4th  from 7-9pm

Day 2: Retesting and closing remarks →  Friday, June 1st  from 7-8:30pm

Cost: $75

Follow this LINK  to reserve your spot


Beginner Gymnastics Class With Coach Jane

This workshop focuses on the foundations of all gymnastics movements. We will go over and master the basics – hollow, arch, kipping/beat swing, 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: Saturday May 19th, 26th and June 2nd - from 12-1:30pm

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

 Follow this LINK  to reserve your spot


We are Hosting the Crossfit Conjugate Course!

conjugate methods logo

We are excited to announce that we will be hosting the Crossfit Conjugate Course in early September.   This is a great opportunity for trainers and athletes to learn from some of the best in the world.  Please find the details about the course and how to register below. 

Course Description

This course is for athletes and trainers interested in learning the methods used by Louie Simmons of Westside Barbell and incorporating them into training. Participants learn about the Conjugate System: how to vary exercises, volume and loading to develop top-end strength. Emphasis is placed on the three major lifts: back squat, deadlift and bench press, although instruction is applicable to all strength training. The course also includes information on numerous assistance exercises and accommodating resistance (box squats, bands for lifts, sleds, ropes, etc.).

All methods can be used with CrossFit to help increase one’s overall fitness.

Dates: September 8th and 9th

Follow this LINK to register