If you don't know this beautiful lady, allow me to introduce her...she's my mom❤️

It's been 10 years since we opened our gym and my mom was one of our first members. She has been consistent and a regular for 10 years. I have watched her get stronger as she ages, not deteriorate. Sure, she has had a few set-backs such as foot surgery or a tweak here and there over the years, but she still shows up and does what she can to keep her body moving. So, for those that say, "I could never do that", well my mom can! CrossFit is a safe and effective way to be fit for whatever life throws your way. Here's what she has to say:

Parent and Teen Info night - June 13th at 6PM

We are so excited to announce that we will be continuing with our teen high performance program for the 2021-2022 season!

In our first year our athletes saw some incredible results in both CrossFit and weightlifting. Including three national podium finishes!

Do you have a teen (aged 12-17) that is looking for a new challenge? This program is designed to help our athletes compete at the National and International level.

Want to learn more? Join us on Sunday, June 13th at 6:00pm to meet the coaches and athletes, see our facility and see what this program is all about. If you plan on attending, please

e-mail: jason@crossfit306.ca to reserve your spot.

Balance is an unattainable fantasy. I feel like more than ever, we are bombarded with media telling us how important it is to have this illusive daily balance. You know, sleep 8 hours, drink 8 glasses of water, spend quality time with your spouse and children and friends and be sure to get that "self-care" in. Seriously?!?!? You would drive yourself crazy if you tried to attain balance at all times. It will cause you stress and make you feel like you are failing. Here's the truth, you are not failing, it's just that this balance doesn't exist.

So, you want to get a better night's sleep? Here are a few tips to help you get there. Don't try and do everything all at once. One change at a time will help you and won't be overwhelming. ⁠

⁠1. Workout during the day. Exercise improves your sleep quality and quantity. I know, you are busy, you are tired, there is no time. Please refer to my earlier posts - you just have to schedule it in. You might not "feel " like it, but it doesn't matter - MOVE YOUR BODY!⁠

Prioritizing rest and recovery can help you to live a fantastic life. When you rest and sleep, you allow your brain to recharge and it improves your physical, mental and emotional health.

SLEEP - recover with your eyes closed. Throughout most of history, we were able to sync our sleep cycles with the sun. However, today we start and spend our day in front of screens. We usually are exposed to artificial light after the sun goes down as well. As a result, we are not sleeping enough. Lack of sleep increases rates of obesity, heart attack, stroke, cancer, depression and anxiety. You might not think it's a big deal in the moment, but lack of sleep can shorten your life.

HAPPY EASTER! The gym will be closed and we will be on a wild Easter Egg Hunt. Enjoy the day and the beautiful spring weather. I am super optimistic that next Easter we will be able to celebrate in larger groups without restrictions. Until then, stay safe and make new traditions and memories. See you at the gym tomorrow😀⁠

The gym will be closed for Good Friday. Whether you celebrate Easter or not, I hope that you all take this day to relax and recharge and spend time with the ones you love the most🥰

EMAIL!! Okay, I am really going to age myself here, but did you know that I got my first e-mail account when I was in University? I didn't get a cell phone until I started working for a larger company and my boss was mortified that I didn't have one. He made me go get one, expense it and call him back with my number. He asked how I didn't have one and my response was simple, "I am just not that important that people need to get a hold of me 24/7". Fast forward 20 years, and I can not imagine life without that "connection".

Dr. Greg Wells gives an amazing analogy about making deliberate choices to achieve our greater purpose using a conversation between Alice and the Cheshire Cat.

If you have followed me for a while, you know that I love to read and listen to books while I am on the road. I just finished "The 5 Second Rule" by Mel Robbins. It was a good reminder and such great advice. If you haven't read it, the idea is that when you have an idea to act on it within 5 seconds before your brain shuts it down. To be clear, this is not for huge, life changing decision - no, those still require careful thought. This rule is great to be used for daily decisions and they may just end up changing your life.

Do you find that you "know" all the things that you need to do to improve your life/fitness/work/relationships/etc. but struggle to stay on track with the habits that are meant to get you there? You've read all the books and listened to the podcasts and you implement habits, but before long, you are off course and just surviving your life.

Rest and recovery 1-2-3 rule according to Dr. Greg Wells⁠

⁠1 HOURS: Spend 60 minutes every day on exercise, meditation, reading, journaling, or having a great meal with your family. Make a daily commitment to your recovery and regeneration.⁠

"I absolutely believe that sleep is the most powerful, least expensive, most accessible performance enhancer that you can get" - Alex Hutchinson

Do you over train? I am a huge fan of moving your body every single day, but not always to extreme fatigue. Over the years, we have learned a lot. We do CrossFit and we love it. When we first started, we had the mentality of just go hard every day in every WOD and no days off. We were sore all of the time. We learned that this might not be the smartest and you will see that as reflected in our programming.

In a time where we have more technology and more advancements to simplify our lives, it seems that we are more burnt out than ever. It's as though we feel like with every minute of extra time we create, we need to add in more work. I mean if you aren't husting, you are lazy, right? We are living in one of the best times in human history but we aren't leading the healthy and high performing lives that we should be.

We are super excited to be offering a 30 day healthy living challenge at the gym for the month of May. Tara will be working with 10 people to reach their goals. The cost is $99.00 and you can sign up at the gym or by emailing Tara directly at: yxenutrition@gmail.com. Be sure to book your spot today!

My name is Tara and I have been a member at 306 since December 2018. I joined with my daughter, Keela, as a way to spend time with her and get back into shape. I will be the first to admit that I was scared and intimidated as I had been active in the past, but not “crossfit active.” I am proud to attest that the morning of my first class, everyone was so supportive and accepting. They made me feel at home and as part of the 7 am Crossfit group…

We all have a story. What brought us into the gym for the first time. For most, the gyms means more than just improving our fitness. It becomes a place where you can lose yourself and find yourself all at the same time. I love learning people’s why…here’s our friend Cecil’s…

When Jason and I were looking for someone to join our executive team, it was hard. We had to find someone that would share our vision, be passionate and want to do this whole fitness thing as a career. Well, we couldn't be happier to have found TJ to round out our management team.

I posted a little poem about a coach and thought it would be a good opportunity to give some insight into our coaching team. ⁠

⁠This is Jason and he is the owner as well as Athletic Director and Head Coach at the gym. Jason has been passionate about sport for his whole entire life. He LOVES sport, playing them, learning them, watching them. He is the mastermind behind the incredible programming that helps you to be the fittest version of yourself. ⁠