Nov 29 - "Push for your Tush" - in memory of Sam Yeung

On November 09, 2014 heaven gained an angel.  Sam was a beautiful person with a playful spirit and she lived life to the fullest.  We were lucky enough to have Sam as a part of our lives while we lived in Oakville.  Sam was always encouraging and supportive.  She would always stay and hang out wth the kids and play games so that I could get a workout in.  She was thoughtful and she was kind.  She always had a big smile on her face and was a pure joy to be around.  Sometimes, bad things happen to amazing people.     Earlier in the year, Sam was diagnosed with stage 4 colon cancer and after a couragous fight, she passed away on November 9th.  She leaves behind many friends and family as well as the 2 loves of her life, her husband Daryl and 2 year old son, Kai.  Gone but not forgotten, Sam impacated the lives of many.  

We will be joining many other crossfit affiliates in a WOD to raise awareness and funds for colon cancer research.  On November 29th we will be coming together for a big group WOD at 11am.  We will have a donation box at the front and all monies will go to Sam's fundraising page.

"Push for your Tush"

32 Double Unders

Then...

2 squat Cleans

11 Bar Hop Burpees

14 Alternating Drop Lunges

9 Rounds

Then...

32 Double Unders

RIP Sweet Sam! 

Give the gift of fitness!

Christmas season is upon us - the season of food, drinks, parties and usually some extra pounds.  This year, instead of giving baked goods to loved ones, why not bring them here and give them the gift of a WOD?  We are running our referal program from now until Christmas.  When you bring a friend and they sign up, you get a FREE month!  There is no limit, so if you bring 6 friends and they sign up, you get the next 6 months for FREE!  Keep your friends and family healthy this holiday season:)

CF Endurance is Back!

Hey 306,

I'm glad to announce that Sarah Robbins is back with CF Endurance starting next weekend.  Classes will be held twice a week,

Saturdays from 7:30AM - 9:00AM

Sundays from 4:00PM - 5:30PM

Sarah has been busy competing all Summer in a variety of different races, here are her accomplishments from this Summer:

Xterra Pipestem Creek, North Dakota : 1st woman overall
Elkwater Mile High Off-road Triathlon, Alberta: 1st overall
Xterra Canmore, short course:  1st overall
Five Peaks Trail Race, Saskatoon: 2nd
Bumpy Bison Off-road Triathlon, Moose Jaw, 1st overall
Saskatchewan Cyclocross Provincial Championships: 2nd overall
Saskatchewan Cyclocross Provincial Series: 2nd overall
Shimano National Cyclocross championships: 4th (over 30yrs)
Manitoba Grand Prix Cyclocross UCI Race: 4th (over 30yrs)

The goal for CF Endurance for the next 6 months will be to offer an opportunity for all our members to increase their aerobic capacity and handle long enduro style training.  This will be accomplished through a lot of heart rate threshold training and interval style base work.

We look forward to having Sarah's infectious personality retun to 306.

Please help me in congratulating Sarah on her return as our CF Endurance coach.

In health,

-Coach