Blog

15% off of elements program with Friends of CFK discount!

We had an awesome turn out to Bring a Friend Day over the weekend. Great people, lots of fun. Thanks to all who came out! We will have another one at the end of this month in case you missed it. Don’t forget you guys can receive 15% off the elements program with the Friends of CFK discount!

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Summer Hours

Important changes to the schedule coming soon, so please regard this announcement! Beginning next week our summer hours will be in place. Beginning May 25th the schedule will be as follows:

Monday
7:00AM
8:00AM 
12:00PM
5:00PM
6:00PM
7:00PM

Tuesday and Thursday:
7:00AM
9:30AM
12:00PM
4:30PM
5:30PM
6:30PM

Wednesday:
6:00AM
7:00AM
8:00AM
12:00PM
5:00PM
6:00PM
7:00PM

Friday:
6:00AM
7:00AM
12:00PM
4:00PM
5:00PM
6:00PM

Saturday:
10:00AM
11:00AM
12:00-2:00PM Open Gym

Sunday:
11:00AM
12:00PM-2:00PM Open Gym

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Athlete of the Month profile: Sophie Cowan

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Congratulations on this month’s Athlete of the Month Sophie Cowan for her hard work and amazing attitude!

Hometown: Montreal, QC

When did you first start CrossFit? October 2013

Why did you come to CFK? I wanted to try Crossfit when I first moved to Vancouver but specifically wanted to go to a smaller gym that had a strong sense of community- plus it was a 5 min walk from my apartment :)

What is your favourite WOD? It’s hard to pick a favourite WOD cause there are so many good ones! I love doing long chipper wods that incorporate a lot of different movements so I don’t get bored and I get a good sweat.

Most brutal and challenging WOD?  Karen would have to be the worst (wall balls are not my thing) but Eva is a close second- anything with 5 rounds of 800m runs is not my jam! That being said I get an incredible sense of accomplishment when I finish these wods!

Favourite movements? Any kind of squatting, dead lifts, double unders or pull up practice (one day I will get them!!!)

What kind of things do you do outside the gym? Hobbies and interests? I love biking, hiking, all things fashion related and above all spending time with my friends and family.

What improvements have you seen in yourself, both mentally and physically, since starting CrossFit? Physically so much- I’m lifting way more than I did when I first started and have mastered movements that I never thought I could. I feel stronger and healthier all around and have a lot more energy.  Mentally- determination, learning to take CF one day at a time and that not everyday will be a PR but if you trust the process results will come.

What’s been surprising or unexpected for you since started at CFK? How many close friends I’ve made at the gym, and how much these people inspire me to get better. It’s motivating to train with such an amazing group of people who are not only incredibly talented but willing to help me improve. Also how interested I’ve become in the whole world of Crossfit- going to watch competitions, following athletes online, reading up on ways to improve e.t.c.

What kind of advice would you give someone new to the sport? Don’t be intimidated by all the different movements or workouts, there are always ways to modify them! Take it one day at a time, work at your own pace and track your progress- the results will surprise you!

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