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January Newsletter

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Well hello there 2018!

We’re a little late with our January Newsletter so we’re going to blame that on the January blues.

Now that December is over and done with and we’ve nearly stopped writing 2017 on accident (just me?) it’s time to get stuck into 2018.

Most of us will start every New Year with a bunch of fantastic goals and great intentions. However, if we are not diligent these can fall off the wagon very quickly. I’m an example, my diet and training in week one of January were exactly where I wanted them to be but in week two I was “too busy” to eat right and train hard for an hour a day.

If you’re like me then there’s no need to worry as we’ve got your back! If you need a hand with extra coaching or nutrition speak to one of your coaches and we’ll help get you back on track.

Remember all you need to do is turn up and we can take care of the rest.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][vc_column_text]
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On to 2018.

We’re starting the year with a bang by going to Medieval Times on Sunday the 21st of Jan (you can get your tickets below), new StrongFit class, new hoodies and an awesome Open Prep Course.

Also, The Open is coming…

Fergus and the team at CrossFit UV
#CrossFitUV #UVStrong

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[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″ css=”.vc_custom_1516190409234{padding-top: 10px !important;padding-bottom: 20px !important;background-color: #e5e5e5 !important;}”][vc_single_image image=”691″ border_color=”grey” img_link_large=”” img_link_target=”_self” link=”https://www.youtube.com/watch?v=8fXO9cuQb7Q” img_size=”full”][vc_column_text]Registration for the 2018 Reebok CrossFit Games Open is live!

Sign up now and select CrossFit UV as your gym to be a part of the fun.

Watch the video of the devilishly handsome Rory to find out why the Open is for everyone![/vc_column_text][vc_separator color=”grey” align=”align_center” style=”” border_width=”” el_width=””][vc_column_text]

During the 2017 CrossFit Open we had nearly every single member of CrossFit UV compete and the amazing atmosphere we had around each week of the Open is something I’m unimaginably proud of.

Last years Captains; Mark (PR City); Rachel (The WODding Crashers); Greg (The WOD Godz) and; raining champions Hilda (Amino Disrespect) were fantastic throughout and were a massive part of the reason we had such an amazing Open.

Let’s make this year even better!

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The Open run over 5 weeks from the 22nd of February.

It is the first stage of the CrossFit Games season. This five-week, five-workout competition is held in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up.

We will run the Open workouts as our WOD every Friday and also has a repeat day before Monday’s cut off so you’ll have plenty of time to do each one.

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We’ll choose four Captains (if you’d like to be considered please let a coach know).

Members sign up on the Games site to indicate their intention to compete and then we’ll hold a facebook live draft to build the teams.

Teams will be awarded points based on where they place across all 5 workouts.

e.g. first placed lady and gent will receive 20 points each and 20th place will receive 1 point each.

We’ll give you the full details on this in due course, but for now get registered and select CrossFit UV as your gym!

The goal is to provide a fun and competitive atmosphere at each event – you are going to love the Open!

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Sundays at 12pm-2pm starting

What will be covered?
2 hours of technique, skills, drills and strength progressions covering ALL of the movements we are likely to see in The Open.

The main focus will be on general gymnastics with a specific focus on Pull Ups, Muscle Ups and Handstand Pushups

Some specialised topics we will be covering;
✔ Mobility & movement prep
✔ Efficiency
✔ Breathing
✔ Rep Schemes/Tactics
✔ Barbell Cycling
This is a perfect time to focus on your weaknesses and turn them into STRENGTHS


Sign up here.

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Member of the month – Rita

With 28 attendances in December Rita was not only ever present but all of the coaches were raving about her fantastic ‘presence’ during the month!

In December she seemed intent on enjoying herself and ensuring that was an awesome atmosphere in every class.

Rita has always been very hard working in the gym, sometimes even to her own detriment when she overdid it a few months ago and picked up a few niggling injuries.

However instead of letting this set her back she’s learned from it and it’s been notable in December (even with her 28 attendance) that she’s listening to her body more and being more proactive with her recovery.

Rita is very supportive of everyone around her and seems to always know the right thing to say to put you in a great headspace – particularly when someone needs to be told to man-up!

In summary, come to the gym ALL THE TIME, have fun, train hard, listen to your body and be more Rita!

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 – Coach Nick

This is more than an outfit, it’s a throwback to Nick’s ‘youth’ when he had bigger hair, smaller arms but those same same shorts which he’s finally grown into!

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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 with LiveFit 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.

The gym address is:

CrossFit UV
60 Spy Crt
Unit 6
L3R 5H6

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The December 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!

40 sessions: Kojo
28 sessions: Rita
27 sessions: Jaime
25 sessions: Jackie
24 sessions: Rachel, Tiff and Micol
21 sessions: Alex P
20 sessions: Nenad


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

Pick up your UV hoodies here!

Available in green & navy in both pullover and zip-up.

Preorder for UV hoodies will end on Sunday 21st of Jan.

Open shirts and UV sock are on the way!

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PR Board

The November PR board had awesome drawings and even more awesome scores!

Some notable scores were:

Kojo swimming 1,300m
Tiff going the 100lb Clean club
Taylor hitting a PR on 17.1
Allie – squat 175lb
Greg – Deadlift 315lbs
Nenad – 5k row 18:45
Leanne – rowed her first 5k!
Spencer – Sub 20 min Karen
Coach Mateo – King Kong 6:20

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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

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.

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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

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Social Corner

Your social calendar is filling up!

December was fantastic with our Christmas party, a trip to the cinema to see Star Wars and a Christmas Day WOD.

Dates for your diary:

Sunday 21st Jan – Medieval Time
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.

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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 – Jolina

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

Proving that she’s not just a pretty face, this months winner is Jolina who, in December, did her first handstand push up but she also set a date for her wedding.

Rumour has it that she’s more excited about the handstand push up and the new CrossFit UV hoody she’s getting!

As always tag @crossfituv on social media.

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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 an check out loads of other features here.




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