CrossFit Regina
1681 D McDonald St. S4N 5R2 Regina, SK, Canada

Welcome to all the new members of CFR this month. So great to see so many new smiling... eyes in our classes! We are excited to have you join our community! #teamcfr

Proof in the pudding Let’s get one thing straight. We know tracking isn’t a long term goal. It is a tool used to maximize our knowledge and practice with... our everyday nutrition. It focuses on the basics, what you are consuming and how much of it. Kim has been through it all with nutrition and dieting. It wasn’t until she found a nutrition coach that she could connect with, open up to and learn from that she was able to find an appropriate amount of food to help her reach her goals, all while slowly repairing her relationship with food. After patience and consistency every single day, Kim now is aware of the amount of food she needs to consume while still maintaining her ideal body weight, without tracking or logging any of her intake. She now has all the knowledge and benefits from tracking, without opening MyFitnessPal since October. After many years of struggling with her body weight and diet consistency, she never thought it was possible to be in full control of her nutrition. If this isn’t #goals, I don’t know what is. If you would like to get ahold of your health and eating habits, send us a DM to get started 1 on 1 with a coach.

The CrossFit Open begins March 11! Are YOU signing up??! Join thousands of athletes around the world in the largest participatory sporting event in history! Believe in yourself! Anything can happen

It’s warming up, we are getting extra minutes of sunshine each day, and the gym is full of positive vibes! Have a great day ya’ll

CrossFit Regina Kids/ Teens Classes!! With coach @jacob.gilbertson_ Saturdays, starting January 16th (12 week session): Ages 5-8 (only 3 spots left!) 12:15-12:45... Ages 9-11 (only 1 spot left!!) 1:00-1:45 Ages 12-14 (only 2 spots left!) 1:45-2:30 Email [email protected] to register! (Photos taken in summer 2020. Masks are mandatory for children.)

I always heard you can’t out-train a bad diet and after 4 months with balanced nutrition I can see the truth of that now. I’ve yo-yo’d from 220-252lbs over the past few years. After 2+ years back at Crossfit Regina I was stable, training consistently, feeling generally healthy but progress felt like it had stalled so I jumped at the chance for some nutrition coaching. Much of my goals were aesthetic, to trim down, but also to feel better about my conditioning and bodyweight ...movements. I tried paleo on my own a few years ago and lost a ton of weight, but also lost a ton of strength. I wasn’t willing to sacrifice one for the other again. Now I realize having a nutrition coach is just as important as a training coach to ask questions, help you re-examine old assumptions and find a plan that works for you. No knee-jerk reactions, no crash dieting, just continual adjustment and improvement. We made adjustments every couple weeks, reviewed my eating patterns (we’ve all got those go-to meals) that were pushing certain macro’s too high, and I got a bunch of fresh recipes to try out. I wasn’t perfect over the past 4 months. I missed workouts, grabbed the occasional fast food, had bad nights that were short on sleep. But I learned consistency, to look at my nutrition over the longer term and find a reasonable balance between eating right and enjoying life. The #’s on my lifting stayed steady and I had one of my best military testing scores this year which I put down to dropping the pounds with better nutrition. Heck I was even closing the gap on some of those big dawg athletes at Crossfit Regina. Thanks Kim and Balanced Nutrition for the knowledge bombs. Burpees still suck (and always will), but I definitely feel better doing them now. @johnnysalt316 See more

CFR weightlifting 8-week Weightlifting Foundations! An 8-week program that will breakdown the snatch and clean & jerk and teach you the essentials of weightlifting so that you can practice the snatch and clean & jerk with confidence in CrossFit classes or in your lifting routine. Goals:... To build confidence in your Weightlifting To develop an understanding on what snatch and clean & jerks should look and feel like To introduce you to a traditional weightlifting competition cycle Who is it for? Anyone who is interested in improving their snatch and clean and jerk technique Anyone whose form breaks down when they lift heavy New to experienced lifters Why should I join? To learn weightlifting from experienced and accomplished athlete and coach David Samayoa To improve weightlifting technique to lift more efficiently, to lift more weight, and to stay injury free When does it start? Sunday January 10, 2021 Sunday February 28, 2021 (8 weeks) @ 12:00 Contact [email protected] to register!

It may be freezing cold outside- but the gym is the hottest place to be! Keep moving, stay warm!

Happy holidays!

Functional training

CFR Kids/Teens Classes Saturdays, starting January 16th (12 week session):... Ages 5-8 12:15-12:45 Or 12:50-1:20 Ages 9-11 1:30-2:15 Ages 12-14 2:15-3:00 Email [email protected] to sign up!

Our priority has always been the health and well-being of our members. Thank you for your continued support and resilience during this time. #cfrstrongertogether

My name is Tonya Gorkoff and I have been a CFR member since February 2017. CFR introduced me to a new world of fitness! I use crossfit to help me become a stronger swimmer. A few of my master swim teammates participate in dryland training at CFR. Our coaches call us The Crew! We have enjoyed our group training! I was grateful to the community Facebook page and the home workouts that were provided during the COVID lockdown. I looked forward to watching Josh and his d...og perform the movements, via video, from their home! This past June and July, I went though a rough patch. I was experiencing some anxiety and I lost my motivation. After a while, I decided that needed to get back to the gym and the pool. I needed to see my CrossFit and swimming friends and lift some weights! I started out slowly and eventually I got back into a routine. I feel very safe at CFR because they go above and beyond with the distancing and provide all the cleaning tools required! I am grateful for everything and everyone in my life and I won’t take anything for granted! I really enjoy being a part of the CrossFit Regina community!

True strength is the courage to admit weakness. Constantly varied work outs allow our bodies to train in different areas with every work out. This type or functional training allows us to grow fitter in many areas, and not just one! Acknowledging and training our weaker areas makes stronger well rounded athletes! What’s your weakness? Do you work on it?? ... #crossfit #crossfitathlete #crossfitcommunity #constantlyvaried #workonyourweakness #yqrfitness #yqrsmallbusinesses #groupfitness #grouptraining #personaltraining

Annual Halloween WOD tomorrow!! Dress up! Let’s get spooky! Spooktacular things happen when you combine regular works outs + nutrition + mindset + positive environment! (2016 > 2020) Lookin’ good @kimfly123 !

I have been a part of the CFR family for 3.5 years now. It took some convincing from a friend of mine to try it and I am loving every sweaty minute of it!! I have progressed a lot over these years and have seen many positive changes in my abilities and strength. More importantly I became a part of a family and community. The coaches and other members are some of the most supportive people you will meet. They get to know you and your abilities, you are not just a random p...erson. They know what you are capable of and encourage you to do things they know you can do. Durring workouts you will hear people encouraging you to lift the bar back up or push harder on the rower. Makes the metal part of getting through a tough workout easier. About 9 months ago I broke my arm pretty badly. I came back to the gym about a week after with my cast on and everyone was there for me. Coaches helped me to figure out how to best modify the workout to still let me get a good sweat even with just one arm. Members were there to put my hair in a ponytail and tie my shoes. Because of this great community I was still able to keep working hard and not lose too much of the progress I had worked so hard for the previous 3 years. If it wasn't for this place or these people wouldn't have been able to do it. Kim, Aimee and Josh have created such an amazing inclusive environment. The community of CFR ranges from the 20 something fit athlete looking to get to the crossfit games, the 70 something retiree looking to stay fit, healthy and keep moving, to me the 39 year old mom who is trying to get her first pull up, but mostly trying just trying to be fit, active and a good role model for my kids. We are all there together sweating, working hard, and of course lots of smiling and laughing. I love this place and the people. This is one of the best life decisions I have made for myself!! Tara

We would like to thank our CFR community in continuing the health and safety protocols set within the gym! As a community, it is our priority as a whole to keep each other safe and healthy! Continuing to wear a mask when entering and exiting the gym, and in all common areas. (This is now mandated but the Saskatchewan government.) Patiently waiting to enter the gym until 3 minutes before your class to allow the class before to finish cleaning and exit the gym. Sanitizin...g before and after work outs Cleaning all equipment after use Self monitoring for symptoms- stay home if you are sick! If you are staying home,using our home gym work outs to stay fit and healthy See more

WALK TO WIN CHALLENGE As the summer months are behind us, we want to make sure people are still getting their steps in, no matter the weather! We want to encourage people to continue building the habit of staying active all throughout the day, not just for an hour at the gym. What’s better than some friendly competition?! Starting November 1st, we are running a walking challenge for the entire month ... PRIZES: Top two walkers with the most KM for the month gets a free month of 1 on 1 nutrition coaching with Kim or Jenna Within each week, a specific challenge will be given and the winner will receive some awesome swag or gift card RULES: Must be OUTDOORS -getting direct sunlight and fresh air in the cold Saskatchewan is crucial to help fight seasonal depression, improves sleep, increases vitamin D levels, and builds toughness. Must be an intentional walk. -not accumulated KM throughout the day Must be updating online score board at minimum weekly, ideally daily. Message Balanced Nutrition with your full name and email address to be entered!

With our 8 week Olympic Weightlifting program coming to a close, we would like to thank @davesamayoa for his dedication and hard work, with two full classes who benefited from his knowledge and expertise! We look forward to another program starting in January! Stay tuned! Until then, Sunday’s, Tuesday’s and Thursday’s we will have drop in weightlifting classes for anyone! Give it a try! You will learn A LOT!