December 2015 Newsletter

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preparing you for life.



Christmas WOD & Potluck Monday December 14th – 5:30pm.
Bring a food item to share. Friends & family are welcome to join us!

The goal of the program is to build strength, power and endurance so a climber can go faster farther, feel stronger, be mentally tougher and more resistant to injury in the alpine environment.

Starting Sunday January 10th – 15 sessions for $225 
Sunday, Tuesday & Thursday @ 7:30pm

To Register:

Last chance! All items not claimed by the end of 2015 will be donated to Victory Thrift. Check the bags at the back of the gym to see if any of the items are yours.



This month we would like to shine some light on one of our hard working 9am regulars, Maggie Mills. 

Why you started CrossFit?
Well, it was actually my neighbour who mentioned CrossFit and said it was a great workout.  She also said the owner was kinda cute. After I signed up and attended the first Fundamentals class, I agreed on both accounts and thought “I’m in!”
Favourite exercise?
It’s a toss up actually: Every time I do Toes to Bar I’m doing a silent “WoooHoooo” each time I manage to get my toes up there (of course that’s in between dropping off the bar because the skin is peeling off my hands).  And then there’s  Kettle Bell Swings when I’m channeling my inner Beyoncé.
Least favourite exercise?
This is a toss up too: Burpees – after about five, I often think of how to announce to the class, without complete humiliation, that I’ve fallen and I’m never getting up.  Then there’s the act of running…no need to say more.

Most memorable moment at CrossFit? 
Yes, well after a class that must have included 333 1/3 sit ups (I never understand the logic of numbers in xfit), I went home to try to soothe my ‘injury’.  As the water ran down my back and onto my ‘injury’ and I attempted to muffle the incessant screaming, I decided to write a Disclaimer/Warning that I believe should be posted on the front door whenever there are a ridiculous amount of situps included in the workout.  Now despite what people might think, I personally don’t own a bejeweled thong, but doing situps that day sure felt as though I had the largest bejewel ever to be placed on the backside of a woman’s unmentionables!  All Crossfit gyms should distribute my written warning but I believe Greg disposed of it because there still is that old mantra out there… No Pain, No Gain.
What you do OUTSIDE of CrossFit / How CrossFit plays a role in your life?
Some of my activities include cycling (with a dedicated pit stop at the French bakery), paddle boarding, skiing as well as a few attempts at climbing at Elevation Place (I’m scared of heights so I don’t get too far up the wall).  CrossFit has introduced me to a great community of wonderfully strong people – and that’s strong in every sense of the word.  If I ever find myself hiking with a CrossFit buddy deep in the woods and I come across a fangless and clawless bear, I truly believe that I could take him (or my buddy could). But one of the main reasons I do CrossFit is so that one day (in the very distant future), I will hear my grandchildren say “Grandma, you sure are a BadAss”!



1/2 cup molasses
1/4 cup maple syrup
3 tbsp coconut oil
1 tbsp coconut milk
3 cups almond flour
1/2 tsp cinnamon
1/2 tsp ground ginger
1/2 tsp ground cloves
1/2 tsp ground nutmeg
1/2 tsp salt
1/2 tsp baking soda

Preheat oven to 350
In a saucepan heat molasses to a boil. Keep stirring
Add maple syrup, coconut oil, and coconut milk to saucepan
Stir ingredients until combined and remove from heat
In a small bowl combine dry ingredients
Pour dry ingredients into wet and stir until fully combined
Freeze dough for 45min to 1 hour
Roll dough between two pieces of parchment paper about 1/4-1/2 in thick. Don’t do them too thin
Cut with cookie cutters of choice
Bake 10 min on parchment lined sheet


Congratulations to our new Members that completed the November Fundamentals Program! We are look forward to seeing you at regular classes throughout the week!

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