CrossFit Chilliwack

What is CrossFit?

 

Our program is designed for scalability and is for everyone regardless of age or fitness levels.  We start you at a level that is appropriate to your fitness and experience by varying the load and intensity.  Using fundamental, functional movements and proper technique you will get fit with our always changing workouts that combine bodyweight exercises, weightlifting and a variety of high-intensity movements that combine cardio and strength. 

We are much more than a gym - we are a community of dedicated, hard working individuals committed to living a healthy lifestyle, getting fit and having fun!

Try your free class today!  Call 604-791-1299 or email crossfitchilliwack@hotmail.com to book for your free class.

How do I join?

Step 1:  Try a free class!

Step 2:  Take our Elements program.  Click here for info.

Step 3:  Continue with group classes or personal training.

It's that easy!  Call us now and start changing the way you look at fitness today!

June 2, 2012

Group class at 9:30am - workout to be announced at the start of class!

Last chance to sign up for the fitness challenge if you haven't already done so.

June 1, 2012

4:30pm-Group Class
5:30-7:00pm - Open Gym

5 rounds of:

20 wall balls
20 double unders

For time.

OR

"CrossFit Total"

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

For those who choose to do the CrossFit Total, you can view the rules here. You can see what your numbers mean here.

May 30, 2012

There is still time to sign up for the Fitness Challenge! If you are planning on participating we will need the following by Saturday:

1) start weight
2) measurements
-chest (under armpits over widest part)
- waist ( over your belly button)
- hips
- upper thighs
3) $50 buy in (this money will be the prize for the winning team)
4) before photos (one from front, one from side)

We will have a scale, measuring tape & camera at the gym Friday & Saturday. If you can't make it, just email us your info.

We have had several questions in regards to the rules of the challenge so here is the low down.

Fitness Challenge 2012:
-starts Monday, June 4
-6 week challenge
-teams of 3 or 4 (dependent on how many people sign up)
-each participant contributes $50 into the prize pot, winning team divides money amongst themselves (i.e. 12 people participate, 3 people per team, each team member wins $200)
-winning team is team who loses the biggest amount of pounds and inches collectively
-weekly weigh ins managed by team captain
-points gained for pounds lost, wods completed (4 per week), paleo meals (15 paleo meals per week 80%)
-points gained for weekly weight/measurement updates with team
-in order for wods to count, you must post wod & time on website
-will provide weekly newsletter by email with team standings, updates, recipes, etc

And that's it!

Email us at crossfitchilliwack@hotmail.com to sign up!

WOD:

10-1 ladder of:
Power cleans (115/75)
Push-ups

For time.

Followed by:

Deadlifts 3-3-3 reps

May 30, 2012

So far we have 11 people signed up for the nutrition challenge!  Remember to officially be a part of this we will need your weight & measurements by the weekend, as well as the $50 buy in.  If you have any questions about what you need to do, please shoot us an email and we'll sort you out. 

If you haven't signed up yet, you should!  This challenge is meant to get us all thinking about what we are putting in our bodies.  It is not a diet.  And the goal is not to just lose weight.  All of us will benefit by being aware of what we are eating and choosing good quality food. 

We have posted this photo before (below) but it really shows how what we put into our bodies really affects every other aspect of our life and overall fitness.  The food we eat provides the foundation for everything else.  Pretty powerful stuff! 

Today's WOD:

"Nicole"

As many rounds as possible in 20 minutes of:
Run 400m
Max pull-ups

Score is rounds & number of pull-ups completed

May 29, 2012

Row 1000m
50 box jumps
30 power snatches (95/65)

For time.

May 28, 2012

Upcoming Changes & Events:

June is almost here and with the new month we are bringing about a bit of change.  On Thursdays we will now have regular group classes at both 4:30 & 5:30pm and Oly Lifts will be at the 6:30pm class only.  Also, on Fridays we will now be running a 4:30pm group class.  Open gym will be from 5:30 to 7:00pm (please note the new closing time on Fridays is 7:00pm).

These changes will be effective this week. 

Nutrition Challenge:

With summer just around the corner, now is the perfect time to get your nutrition/healthy lifestyle back on track.  We are organizing another nutrition challenge that will get underway next week and will last for 6 weeks.  We will be running it in teams with a similar scoring/reward system as the Biggest Loser.  If you want to take part in the challenge we will need you to let us know no later than this Friday, June 1 so we can get the teams organized for the start of next week.

We will need to get an initial weigh-in at the start of the contest so we will have a scale at the box starting FRIDAY where you can weigh in and get a coach to verify.  We will also need starting measurements which can be done at the same time.  Please try to have your weight & measurements done by the end of Monday, June 4.  Each team will have a captain and all subsequent weekly weigh-ins & measurements will be managed/organized by your team with the captain verifying the numbers.

All you need to do at this point is email us to sign up and drop off your $50.00 buy in by Friday.  The $50 from each person will be put in the prize pot to be split up between the winning team members.  For example:  12 people sign up for the contest, we have 4 teams of 3.  The winning team receives $600 to divy up - each person gets $200!  The more people that sign up, the bigger the prize.

All details will be released on the weekend once the contest gets underway.  Any questions?  Shoot us an email.

WOD:

As many rounds as possible in 7 minutes of:
7 wallballs
14 sit-ups
21 double unders

Followed by:

Overhead squat 3-3-3 reps

May 27, 2012

Rest Day.

Why I love CrossFit...

May's Member of the Month:  Mike

This pic is of Mike last summer - prior to joining CrossFit Chilliwack:

This is Mike a couple weekends ago at our Spring Challenge:

Name / nickname:
       
Michael McAra, don't really have a nickname yet. But I'm thinking after this I'll end up with one.

How long have you been a member of CFC?:

As an active member I have been going for 8 months.

What's your favorite WOD?

This is a tough one, only because I am not able to do a lot of the movements in some of the WOD's. Saying that, I do like or prefer WOD's dealing with weights. Deadlifts, front/back squats, thrusters (even when they take out my shoulders). Hoping to have the kipping and pull ups mastered soon.

What's your least favorite type of WOD/ movement?     

All that have a woman's name in it and "BURPEES" - they are going to be the death of me. All kidding aside they are starting to get a lot more interesting as the movements improve.

How has CrossFit changed your life?

In more ways then I can begin to count. Quality of life has improved greatly. Mobility, stamina, endurance and strength are just a few of the benefits I have received since joining. Being 51 and doing CrossFit I feel like I am 10 yrs younger, then there are those WOD's that let me know I am not that young. 

What do you love about CrossFit Chilliwack?

First of all would be the trainers in their knowledge and patience working with new people and active members. Being able to pick their brains on different movements and techniques to help improve.  Next would be the members themselves with the friendships that have been forged with time. Gaining a new extended family that is nice to see on a daily basis. Getting out and doing things that I would other wise have never tried or even attemped, example "Sun Run" ( thanks Laurel). Another hi-lite this year was the" Spring Fling" which although challenging was alot of fun. Being able to compete with other members. A year ago I would have never attempted or even considered it. The compliments that I have received from family and friends on how CrossFit has helped me.

 

Finally a special thanks to Forrest Brooks who put me on to CrossFit. If not for him I would not be where I am today.

May 26, 2012

Group class at 9:30am - workout to be announced at the start of class.

May 25, 2012

Open Gym.

May 24, 2012

Run 800m
50 squats
40 sit-ups
30 push-ups
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Run 800m

For time.