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February Newsletter

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Hello you awesome people!

Is it just me or did January feel like it was going on forever with it’s 31 days then all of a sudden it’s over!?

What a month January was. We opened the year with a bang. A Medieval Times social, the heartbreaking farewell of a dear CrossFit UV original Tiff, the launch of StrongFit Thursdays, Sweat class fun, the completion of the Open Prep course, our new hoodies and all of the New Year gains!

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On to February

Valentine’s Day love is in the air – we are so appreciative to all of our awesome members for showing up to every session and giving your best. What makes UV unique is it’s amazing community and culture. We spread the love by handing the ladies a rose.

The Open is here! Starting February 22nd, this is the biggest and best time of the CrossFit year. Captains have been selected and the draft will be drawn tomorrow, Saturday the 17th (so you have until midnight tonight to register!!). We are beyond PUMPED!

Social wise, The Open will be a chance to hang out and cheer each other on every weekend. We will also be celebrating in style with all of the foods!

We have a fun social to look forward to. Supporting Rita in her roller derby game. Gooooo Rina! AKA “The Wolverina”

Find out more below!

Fergus and the team at CrossFit UV
#CrossFitUV #UVStrong

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The Open is one week away!!

CrossFit UV is one big team. However, we will be having a friendly in-house competition where individual members will have a designated “team”. The point system will be rewarding effort and participation so get involved and cheer each other on. There will also be Scaled and RX divisions.

Captain Megan

Captain Nenad

Captain Rita

Captain Kojo

We will run the Open workouts as our WOD every Friday and also as a repeat day on Sunday before Monday’s cut off so you’ll have plenty of time to do each one. Remember, there will be scaled options so no excuses not to participate!

This will be such a challenging yet rewarding 5 weeks full of fitness and fun. If you can’t make all 5 workouts, don’t stress, some is better than none.

You don’t know what you’re truly capable of until you test yourself.

The only regret we have seen around The Open is people not registering and wishing they had!

As you can see below we’ve set the scoring up to make the Open teams more about participation and being part of the community rather than having to have the best score in each WOD.

Finishing well in a WOD will help your team but it has the same points as Spirit of the WOD (very much on purpose).

It’s also worth noting that if someone beats their previous score/ hits a PR they get 3 points so we’re making our Open scoring so that YOU working hard at your level will reward your entire team.

Points are awarded as follows:

  • 1 point for it being someones first Open (1 point overall, not per WOD).
  • 1 point for per WOD for every person on a team that completes that WOD (so you’ll earn your team 1 point for every WOD you do!).
  • 3 points for hitting a 1st ‘whatever’ during the Open (e.g. double under, pull up, toes-to-bar etc).
  • 3 points for hitting a PR during the Open. For the Open a PR means a new 1 rep max or if there is a repeat WOD, beating last times Open score.
  • Top 5 RX’d men and ladies score points (5 points for first lady, 5 points for first man, one point for 5th lady and 1 point for 5th man).
  • Top 5 scaled scores for men and ladies score points in the same manner (if we end up with tonnes of people we may look at adjusting this up).
  • 5 points for spirit of the WOD award (awarded after each WOD).
  • 5 points for spirit of the Open award – given after the Open finishes.
We encourage everybody to sign up, if you do not want to be part of the team structure speak to a coach and we can sign you up and leave you out of the draft.

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Open Prep Workshop 

Over the past 4 weeks, we ran a small group through an Open Prep Course for 2 hours on a Sunday. The course was tailored to their needs and we had such a positive outcome!

Every member who completed the course came out with a new and or improved skill and the confidence to tackle their weaknesses head on.

“I walked out of each session with a new skill. I dread overhead squats because of mobility issues but… practice makes a dreaded movement doable and even enjoyable. Thanks Mateo” – Sabrina.

It was such a joy for us coaches to see you all gain confidence and strength over the past month. It has carried over into the classes and we are excited to see what you can achieve moving forward!

Keep an eye on the Facebook group for upcoming courses…

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Member of the month – Micol

Although the amazing Micol has only been with us for a few months, she has embraced and now embodies the UV community and culture.

Micol is often the first person to put her hand up for social events and makes everybody feel included and welcome at UV.

She has created some close training partners through the Team WODs, Sweaty Sundays and during just about anytime that she can jump in and train with others. Micol often hangs out just to cheer people on and makes sure their hard work is acknowledged with the UV post-WOD fist bump.

A friendly, always smiling face (even in the middle of gruesome WODs) yet a hard worker who is always up for a challenge, Micol is simply willing to put in work. She trains hard, consistently and has seen impressive improvements.

Micol has in fact attended 26 WODs, 3 Open Gym, 2 workshop sessions in January alone!

Micol is super coachable and is admirable for her commitment to wanting to do better and be better. She recently completed the Open Prep Workshop where she saw some firsts such as her first kipping pullup! She drastically improved her skills, movement, strength and mobility and it has carried over into everything she does. In particular, she also achieved her first rope climb.

If you see her in the gym, or out at the next social, make sure you give her a fist bump for being so awesome.

In summary, train often, eat all of the foods, embrace workshops and chances to improve, always keep smiling and be more Micol!

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

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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.

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Outfit of the month – CJ

CJ is rocking our signature colour red, with some serious sass!

Can’t argue with that.

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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.

Using our link gives the gym credit for your orders and is helping us negotiate for a gym discount and hopefully free delivery which we’re working on.

To order your first meals go here.

USE CODE: 8279NSLF for $12 off!

The gym address is:

CrossFit UV
60 Spy Crt
Unit 6
L3R 5H6

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The January 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!

37 sessions: Kojo
31 sessions: Micol
27 sessions: Rachel & Jaime
26 sessions: Alex P
25 sessions: Hilda & Rita
24 sessions: Tiff (we miss you)
22 sessions: Clayton & Leanna L
21 sessions: Nat


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.

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CrossFit UV Swag

Hoodies are in the HOUSE!

Pre-paid orders are ready for pick up. Missed out on the pre-order? Never fear, you can purchase the UV hoodies here!

Available in navy with more colours to come in the future.

Open shirts and UV socks are on the way!

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PR Board 

The January PR board was almost full.

Lots of first and so many new year gains!

Some highlights were:

Steve – 1st Double Under
Rina – first RX WOD
Albert – joined the 300 squat club
Nat – first muscle up
Bob – 365 deadlift (50lb PR)
Jackie and Micol – first rope climbs
Kristin(e) – 205 back squat

Fist bumps to everybody for your hard work – keep it up coming into The Open!

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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.

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UV Nutrition 
The Open time is super important to have your training, recover and diet on point!

Also, spring is coming and now is the time to create habits that will stick year round. Remember, summer bodies are made in winter so the time to start is TODAY.

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.

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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 tagging @CrossFitUV you awesome people.


#CrossFitUV #UVStrong #UVCommunity #UVHandstand #UVStrongFit #UVSweat

Don’t forget to tag your Open posts with #InTheOpen

For those of you who don’t do social media, never fear, we will keep you in the loop with our new “UV Community” board which will feature notices, recipes, scoial information and photos. Keep your eye on the board as we add to it over the month.

As always, if you have any suggestions or contributions please see a coach.

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Social Corner

January was full of food and fun. There were plenty of massive sweaty team WOD’s to start the year, Medieval Times madness, and a sad (yet delicious) dinner to farewell Tiff at Smashed.

February and leading into March will be full of social days in the gym surrounding The Open to look forward to.

Dates for your diary:

Thursday 15th February – Oana’s farewell wings (last night!)
February 22nd – March 26th – The Open!
March 10th – Rina’s roller derby game

We are planning plenty of social weekends for The Open so leave time to judge a fellow member or cheer on your team mates.  There will no doubt be a few games of Spikeball and all of the food! The last weekend of the Open we will be ordering a lot of pizza and celebrating in style.

If you have any social ideas just let us know.

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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.

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

This month’s handstand of the month is like a beautiful synchronised swimming routine. This group of members nailed the group handstand with a sneaky feature of the very dearly missed Felix while he was here visiting and Tiff who is now over in Australia! What a beautiful tribute.

The finesse!

As always tag @crossfituv on social media and use the hashtag #UVHandstand

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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!

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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 can check out loads of other features here. 

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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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