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December Newsletter

Hello you awesome people!

How is it December already? I could have sworn that the Open just ended!

We had a great November but I’m finding it hard to focus on anything except the brilliant night we had at the Christmas Party! Thank you for making it such a great night.

It must have been all of the smiling on Friday night that left me so tender on Saturday morning…

The plans are already afoot to make next year even bigger and better!

We still have a great few weeks ahead with lots of burpees, a trip to see Star Wars and lots of Christmas fun!

Fergus and the team at CrossFit UV
#CrossFitUV #UVStrong

Member of the month – Jaime 
The quite gentleman of UV.

With 31 attendances during November (which has 30 days!) Jaime is always around but not always heard.  He tends to let his hard work do the talking for him and his reserved nature works well at balancing out some of our more rambunctious members.

He may be quite but those who know him well will tell you that he’s kind hearted, caring and impossible not to like! He also has the most organised gym bag in the world included brings tonnes of pre-cut tape!

When it’s time to move the big weight Jaime really becomes the centre of attention particularly with squats! I often joke that he stands up 315lbs faster than I can air squat!

Between the rowing course, classes, weightlifting, personal training, working on nutrition and doing open gym; Jaime is putting in a crazy amount of hard work and it’s showing!

All that hard work is paying off as he’s not only dropping weight (over 5lbs in November) but he’s visibly added more muscle to his increasing leaner frame.

In summary, train often, train heavy, train hard, keep your ego in check and be more Jaime!

Ps: Coach Nick will be in contact to set up a one-on-one personal training session as your prize!

Outfit of the month – The Christmas Party Crew

You scrub up well!

(this was the most serious picture of the lads we could find!)

December Burpee Challenge 

Christmas can be a very busy time for a lot of us so it can sometimes be hard to get train as often as you want.

With that in mind we’ve launched our December Burpee Challenge.

The rules are simple; 30 burpees a day, every day in December and 100 on December 31st for a total of 1,000 burpees in December!

Your burpees can be done whenever you want; in your workout, broken up throughout the day, in the morning etc and if you miss a day you can simply make it up the following day.


Platinum Membership
Want to take your fitness to the next level?

Then incorporating personal training into your regular routine is a great way to work on refining some skills and bringing your training to a whole new level!

To book your personal training sessions or to find out more about Platinum Membership speak to one your coaches.

The November Gains Club!

You work very hard in the gym to get the results that you deserve so we want to put you up in lights and give you credit for your hard work!

31 sessions: Jaime
28 sessions: Kojo
24 sessions: Rachel, Tiff, Matt and Rav
23 sessions: Alex P
22 sessions: Nenad
21 sessions: Nat R, Hadrian and Hilda
20 sessions: Justin


We’ve set the criteria at 20 sessions across classes, personal training, courses and open gym.

ps to ensure that all of your sessions get included make sure that you’re signing into every session.

Healthy Meals Delivered to CrossFit UV 

A lot of you have been asking for this so we’re delighted to announce that we’ve linked up withLiveFit healthy meal delivery services.

The process is simple, you order your meals by 9pm on a Saturday at they’ll be delivered to UV by 5pm on Tuesdays.

You can also have them delivered to your home but the gym delivery ensures that there is someone there to collect them so that orders won’t be missed.

The meals can be frozen for up to 90 days or kept in the fridge for 5 days so they’re perfect for ensuring that you have regular healthy meals.

PR Board 

The November PR board was full of awesomeness!

Some notable scores were:

Michelle – 1st Handstand
Tiff – 1st Strict Pull Up
Charles – 1st Muscle Up
Andrea – 1st Wall Handstand
Justin – 1st Handstand

Sean – 166lb Snatch
Nenad- 210lb Hang Power Clean
Nat – 155lb 2 rep Front Squat (equalling her one rep max)
Greg – 290lb Squat
Niki – 155lb Snatch
Kojo – 195lb Snatch Balance
Meg – 175lb Squat
Roie – 160lb Hang Power Clean
Matt – 310lb Squat
Coach Nick – 2k row 7:18
Coach Mateo – 285lb Double Hang Clean
Coach Fergus – 250lb Snatch Balance

UV Nutrition 

This is definitely one to get involved in with the New Year fast approaching!

Getting started with UV Nutrition is as simple as downloading MyFitnessPal on your phone and logging your food for one week.

You’ll then send us a few screen dumps and off we go!

We set your overall calorie and macros goals (carbs, fat and protein) to take the guessing out of it for you.

Depending on your goals or upcoming events (holidays, weddings, birthdays, reunions etc) we’ll adjust your calories and macros as needed on a weekly basis.

Sign up here to calorie setting or if you’d like to do a 1-2-1 consultation with our Registered Dietician, Gigi, mail hello@crossfituv.ca for more info.

Head over to the UVnutrition.fit and keep a regular eye on the UV Nutrition Instagram for regular nutrition tips and recipes.

CrossFit UV Swag

Keep your eyes peeled for our UV hoody and socks!

Supplements Corner

We do an order of 5 Star Formula, the amazing pre and post workout carb Vitargo and the highly addictive FitAID on a monthly basis. If you want any of the products or want to find out more information let us know.

CrossFit UV members also get a 25% discount with CrossFuel by simply using code ‘CrossFitUV25’ when you order online.

If there are any other supplements you’d like us to look at please let us know.

Social Corner
Your social calendar is filling up!

Dates for your diary:

Saturday 16th December – Star Wars cinema trip!
Monday 25th December – Christmas Day WOD!
Monday 1st January – New Year WOD

We’re planning a cinema trip to see the new Star Wars film on Saturday the 16th of December, potentially going to a 4/5pm showing.  We’ll post more details in the Facebook Members Group shortly.

Christmas Day WOD! Following the success of last years WOD we’re going to do the same so get down to the gym at 10am for a big sweaty session! As always feel free to bring any family or friends.

If you have any social ideas just let us know.

Social Media

As you know we’re use Instagram stories for our CrossFit UV Instagram page to keep you up to date with what’s going on when you’re not at the gym.

Speaking of social Media, it’s definitely worth following some of our members fitness instagrams:

RX’d Boss Ladies

Poppyfit blog
TDS Fitness
Coach Amy
Coach Mateo 
Coach Nick
Coach Fergus

if you would like your profile featured here let me know.

Keep celebrating your fitness and taging @CrossFitUV you awesome people.

Bonus Fitness
Do you want to get some extra gains outside of classes?

To help you with this we’ve added a Bonus Fitness track on SugarWOD.

There’s suggested strength, skill, core or cardio parts there on different days each week so that you can focus on the items which will help you achieve your goals.

These are designed to tie in with the class and weightlifting programming which makes them very complimentary to your daily WOD.

Obviously doing every single piece of Bonus Fitness would be asking for trouble and lead to injury so to help you pick which parts you should focus on grab one of the coaches for a chat.

Handstand of the month – Kojo
We want you to celebrate your fitness by doing fun stuff so what’s more CrossFit than taking handstand pictures EVERYWHERE!

This months winner is Kojo who’s been practicing his handstand and booty touch combo; because you never know when you’re going to be in a handstand and decide to cop a feel!

Check out the video here.

As always tag @crossfituv on social media.

SugarWOD Workout Tracking
We use SugarWOD to track our workouts at CrossFit UV.

Tracking your progress is important because it allows you to see how far you’ve come, your strengths & weaknesses so that you can pinpoint where you need to focus your training.  It’s also very useful when doing percentage work!

SugarWOD isn’t simply a score tracking app though, as it allows you to makes notes on your workouts, give other people a fist bump on a job well done or comment on their scores which makes it very interactive and social too!

We’re paying for SugarWOD on your behalf so all you need to do is download it for the iPhone or Android then simply select CrossFit UV as your gym and get logging!

You an check out loads of other features here. 

CrossFit UV Members Facebook Group 
This is a message for all of you awesome people that are yet to get involved with us on Facebook.  We have a private group called CrossFit UV Members where you can keep up to date on the latest goings on at the gym including programming, competitions and socials.

Join Now!

Want to get #SwoleAndFlexy ?

Then check out the below link for ROMWOD which gives you a 14 day free trial.  You simply follow along to a daily 20 minute yoga session.


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