The gymnastics seminar with Louise and Jayde went so well the first time that we are hosting another on Saturday, August 23rd. This time though they will be broken into 2 session times: INTRO and ADVANCED. Please click on the poster below for details! Sign up is first come first serve in Mindbody under “EVENTS”. Talk to Jayde if you have questions about which group you should be in.

Gymnatics Poster


We don’t really know how disruptive the flow will be during the Squamish Valley Music Festival so we are over preparing and changing the schedule up a bit so that if you get stuck in a traffic jam you will have a little flexibility.

Here is the weekend’s schedule:

THURSDAY: Open gym and PL are cancelled
FRIDAY: Open gym times with a programmed workout are 6am-9am and 4:30pm-7pm. You are welcome to show up any time within that range as long as you are done by the time open gym is done.
SATURDAY: Open gym with programmed workout 7am-10am.
MONDAY: Back to normal

Clinic: Normal schedule. Make sure to give yourself lots of time to get to the clinic.

*** Please ride your bikes if possible.




We were waiting for a good chance to blog about Kale and since yesterday was his 18th birthday it seems like the perfect time! Happy Birthday Kale!

The reason we want to mention Kale is that he was our first ever CrossFit Kid at the age of 13. He came to 6am classes with John and Paula and rolled with the adult crew like it was no big deal (his witty humour actually far surpasses most of us). We have learned a lot from Kale.

This June he graduated from high school and was valedictorian. Word on the street was that his speech couldn’t have been more authentically him. Kale has a strong charisma and amazing attention to detail. He is an incredible artist and has been accepted to the Emily Carr University of Art and Design for the fall. His same attention to detail shows in all of his movements in the gym. He has always put effort into moving really well and recently jerked 215# beautifully… we are guessing he might be the only person in his university class that can do that.

Thanks Kale for spending your teenage years growing inside our gym, we certainly have enjoyed having you around :) We wish you so much success in the next part of your growth and learning!

xo Heather, Jesse and the rest of CFS



Quick update about the status of our fall CrossFit Kids classes. The fall semester will run from the first week of September until the week before Christmas for a total of 16 weeks. Monster Minis (6-12 yrs old) will continue on Thursdays from 5-5:45pm and Minis (3-5 yrs old) will continue on Saturdays now starting at 9:30-10am.

MINIS are currently full (but accepting waitlist) with the following kids confirmed:

* Campbell
* Sienna
* Lilian
* Scarlett
* Nash
* Lila
* Riley

MONSTER MINIS has room for one more with the following list confirmed:

* Alex
* Rebecca
* Spencer
* Ayden
* Abby
* Maya
* Rhys
* Rylan

If you would like to add your child to the waitlist for this semester please contact me via email at heather@crossfitsquamish.ca. I will be looking for final confirmation from enrolled kids mid August.





Saturday, July 12th 12:00pm.

It was SO good the first time that we couldn’t wait until the pit of winter to host the next one. This will also take the place of our summer Venice Beach Day party so we’ll bring out the hotdog machine and water toys too. As always costumes are well respected.

Sign up on the PL/Kids white board in the gym if you are interested in playing. Teams will be made day of by drawing names out of a hat. The randomness will be good. Though Jason was mad when I told him because he was looking forward to wearing Danica’s PL onesie again as part of the PL team. I told him he could wear it anyways.

Fun right?!


*** MAY *** (sorry May people for the delay… you were not forgotten… this just a little ways down my “to do” list):


- John S.


- Daryn (transfer from North Van)
- Hazel
- Aliesha

*** JUNE ***


- Mary –> NOTE: Mary has had 773 training sessions since she started…. holy $%&#. This puts her in 12th overall
- Jenn B.


- James
- Lindsay
- Rory
- Suzanne


- Brandon

1 Year:

- Nile
- Kenzie
- Caleb (our summer seasonal guy!)
- Kat (will be back soon post bebe)

Here is the interesting fact sheet. This is the top 10 list for most training sessions in the gym of all time (not including Foundations and not including Jesse and I!):


Give these people are serious high five when you see them next.


We do our best to pay attention to seasonal trends and make sure that classes are being used efficiently. With people away on vacations etc. during the summer we want to be efficient with class numbers and coaching times. We also know that you all (and us too) are creatures of habit and that changes to routine can be unsettling. Like any good change, we’ll adjust and be ok :) We did our best to run some changes by most of you that use the classes being changed. Let us know if you have any major concerns that become a restriction to you training at all.

1. Over the last two summers we noticed a trend away from the later morning classes and so combined the last two into an 8:15am only. Though it worked for numbers it was a hair too early for a few people, so this year we are combining them for the 8 weeks of July and August into an 8:45am class. It sounds like a weird time but is the balance point between people who have to be at work after and people who have to manage kids before. We hope this is manageable for everyone for those 8 weeks. If you will be a bit late just let us know.

2. For now we will leave all 4 evening classes on the schedule. During the first 2 summers we were open the last two classes got combined into one. During the last 2 summers those classes got used more. For now it will stay the same (unless they aren’t being used efficiently) EXCEPT that moving forward permanently starting the first week of July the evening classes will now be 4:30pm, 5:30pm, 6:30pm and 7:30pm. Again if you are going to be a few minutes late for the last class that is ok just let us know.

3. Starting in July the Saturday morning classes will be 6:30am, 7:30am, 8:30am and 9:30am. Permanently. In the fall the Minis will start at 9:30am as well.

4. Starting the first week of September when we go back to 4 morning classes they will be 6am, 7am, 8am and 9am. People dropping kids off who might sometimes be a few minutes late based on school traffic congestion etc are ok. The last class can afford to be a bit more relaxed for start time but out of respect for coaches we will ask that you be efficient in your warmup if you are a bit late.

5. The weekend of Stones and Strength we have cancelled the first and last morning class on Saturday because of coaching limitations. Mike is coming off a night shift and heading to volunteer for the Test at 11am but has offered to teach the 7:30am and 8:30am classes (what a guy!!). If you were previously registered for the first or last class you aren’t any more so please choose another one! We will bump numbers where we can (that always means fun things for programming right?!)

Because of stat holidays in the summer and the changes please make sure to check your schedules at the beginning of each week to make sure you know what you are up to. Talk to us if you have any concerns. We try to cater to the mass when making these scheduling adjustments but will take into consideration any unique circumstances that you may have. Talk to us :)

Heather & Jesse



Both CrossFit and our gym has come a long way since the fall of 2009, and like any performance system there must be constant progressive adaptation based on knowledge, experience gained, and a willingness to critically re-evaluate anything to achieve continually better results (at all levels). Two things are different this month:

Thing 1 (with the bushy blue hair on the left): To allow for better mobility prep, food timing, clothing preparation, health care timing, and coordination with multiple sports we will now have a private group on Facebook where by 10PM on Sunday night-ish we’ll have posted the week’s workouts. Concerns: A) Athletes pick and choose: They pick the days they like and choose not to come the days they don’t like (not great choices when it comes to bettering your weaknesses). B) Stress/anxiety from knowing what’s ahead. C) Athletes knowing what’s ahead of them versus being able to perform any task at any time. If we feel like these things are being kept in check and the benefits are outweighing the disadvantages this system will prevail. Note: you don’t have to be part of the group if you don’t want to know what’s ahead, we just want to make it available for those who it will have a positive effect on. On that same note please respect those who don’t want to know what the workout is the same way you don’t want to know the hockey score for the game you PVR’d (good analogy right?). The group will be called CFS Weekly WODs and will be available to all current members of CFS. You can request on Facebook to join the group or you can add each other to the group but we will approve all new members before they can see the content. It is also important to know that this page is merely for us to post the workouts and not an online version of “gather around” question/panic time. Here is the link to the group: https://www.facebook.com/groups/323674544448919/

Thing 2 (with the bushy blue hair on the right): Comp Team 2.0 has seen some changes in the last month. Programming has taken an even greater divergence from that of regular classes, as the needs and requirements for a competitive CrossFit athlete are ever increasing and diverging from that of a athlete training CrossFit for progression in other sports, life, better health and fitness etc., as well as the schedule has slightly changed. Comp Team now trains the same schedule and start times as regular classes (though duration may vary), with the addition of Thursday as a skills day. This is to allow for a more flexible schedule and thus better attendance. We also hope that this will remove the barriers for new Comp Team members who where previously restricted by schedule. Here are the ins/outs to be part of/maintain part of the new Comp Team:

A) High quality and full range of motion on all movements
B) Injury/issue free
C) Can Rx most all workouts that come up in training
D) Able to train a minimum of 5 sessions a week
E) Must compete for CrossFit 3 times per calendar year
F) Sit down meeting prior to joining Comp Team
G) Cost: $20/month

In some of these there’s wiggle room and in some there is none. The goal with this group is simple: Build the best CrossFit Athletes we possibly can. From our town of 17 000, and our gym of 180, we had 3 of our 10 Comp Team athletes go to Regionals as Individual competitors. We’ve observed, critically reviewed, and tinkered with our programming (like Velociraptors testing the fences… for those of you who watched Jurrassic Park in 1993.. egad!). If you want to be part of this or have any questions, comments, concerns please touch base with me.

CrossFit Squamish: Moving ALL athletes closer to their potential!




* Ali
* Carmen

* Jill
* Peaceful Paul

* Steve
* Kris


* Frenchy

* Clint
* Kristy
* Daphne
* Parky

* Ed
* Bowen (Kids)


Tonight at 5pm the final Open workout will be released. I sent an email to a few local media sources earlier this week to let them know about the magic (I didn’t use that word) that has been happening at CFS on Friday evenings. I showed Jayde the email yesterday and her reaction made me realize I should share it with all of you. Not only is this the final Open workout, but it’s also the last chance for a little while for us to come together to cheer on so many of our competing athletes. The next step (Regionals) is amazing and exciting in its own way but we will only feel so attached to a few people there. Here is what I wrote in my email:

“Jesse and I would like to invite you to a really exciting community event happening at CrossFit Squamish (38930 Mid Way) this Friday evening from 6:45pm-9pm. The CrossFit Games Open (www.games.crossfit.com) is an online qualifier for the CrossFit Regionals (May), and ultimately the World CrossFit Games (July), that consists of 5 weekly workouts that people perform in their local gym. Athletes compete and log their scores against over 200 000 people worldwide, and specifically the rest of Canada West (1 of 13 regions worldwide), in hopes of qualifying for the Canada West Regionals in May at the Richmond Oval.

At CrossFit Squamish we have 42 of our athletes registered for the Open and have created a weekly event out of it on Friday nights so that the athletes can compete against each other and with the support of family and friends. The evenings have included registered judges for the workouts, tons of supporters (up to 50 spectators each week), cooked food provided by Cliff and really really loud cheering.

What is exciting for us at CrossFit Squamish is that we currently have 3 athletes that are in a position to qualify among of the top 48 men and 48 women in Canada West to compete at Regionals. One of our coaches at CFS, Jayde Quilty, is currently sitting in 2nd place in Canada West (out of 1900 women) after 4 of 5 workouts, and 65th on the Worldwide Leaderboard (out of over 65 000 women)! She has not only secured herself a place at Regionals but is hoping to be one of 2 women who will qualify in May to go to the World CrossFit Games in California this summer. In 2013 Jayde finished the Open online qualifier in 11th and placed 6th at Regionals, missing qualifying for the World Games by 4 places. You can imagine our excitement this year!

Andrew Slater, another CrossFit Squamish coach (and Whistler Ski Patroller), is currently going into the final workout in 38th place in Canada West. If the workout goes well for him this week, this will be his first time qualifying for the Canada West Regionals. Brad Burling, another athlete of ours (and owner of local company Burling Builders), is sitting in 51st place in Canada West. It is well within his reach to do well this week in the final workout and also qualify for Regionals for the first time.

What is really exciting and inspiring is that the other 39 CrossFit Squamish athletes competing in this event are Squamish locals including teachers, nurses, moms, grandmas, Quest University faculty and business owners. The atmosphere that is created in these events is hard to describe in words. We strongly encourage you to come check it out. The workout details are released at games.crossfit.com at 5pm on Thursday evening. Heats at CFS start at 6:45pm on Friday. The final heat with our elite competitors will be the last heat of the evening (roughly sometime around 7:30-8:30pm as heat lengths depend on how long the workout is).”


All current, past and future CFS members and their friends are welcome to come out on Friday night. We encourage you to wear your reds and blacks and CFS gear. Your support means so much to the athletes. Please park on the street if possible!

Heather & Jesse