The CrossFit Games Open 2018 is officially over!!! Congratulations to everyone who participated, whether you are a seasoned vet or an Open newbie, we are so proud of all of you!! Special thanks to our Team captains, Josh Gross, Joe Stubbs, Ryan Bennett, Noel Edwards, Heather Rydl, and Gaylene White for keeping the troops motivated, those who threw down getting everyone pumped up, and to all our judges and volunteers. This year proved to be very special as we saw a higher number of Crows involved, and more PR’s and firsts accomplished than ever before!! Hopefully this was a good experience, and you walk away with pride in yourselves and some future goals. The potluck was a huge success and all the teams killed it in spirit!! The 2018 Friday Night Lights Intramural champs for 2018 are the BIG RIGS, with a total 257 pts! Way to go!! They were closely followed by the Bed Pans at 232 pts and Billy Clubs with 216 pts. Overall, everyone did an outstanding job and we are thankful to have you all as part of our 403 family.



  • Dynamic YYC – Pop Up Shop offering Chiro, Massage and Physio mini-sessions at no cost. Possibly something we would like to offer (at a cost) if you guys like it
  • Teens returns 3x week on Monday April 9th
  • Dad Bods and Hot Broads Challenge 6 week challenge #2 starts Monday April 2nd – Register online or speak to a coach for more details.

MOBILITY MOVES – from Coach Rook

Mobility. It’s maintenance. But are you doing preventative maintenance or fixing problems that arise?

Mobility should be like putting gas in your car, or doing an oil change. Something that you just do because it makes your car run, and run for a long time. Your body is no different but I know for a fact that most of you aren’t doing the maintenance!

The warmups we program sometimes have a mobility component but we’re trying to achieve a certain stimulus before a WOD. We try as coaches to give you time at the end of class to cool down and stretch a bit but sometimes we run out of time. That’s where you guys come in.

5 minutes a day…that’s it. The resources at your disposal are amazing. You can ask any coach, especially our resident mobility expert Ryan, but there’s also the wonders of YouTube and Instagram. Some of my go-tos are @mobilitywod, @romwod, @roopsihota, @woddoc, and @theresalarson. Pick a body part and give it some attention for 5 minutes a day, and don’t be scared to spend more time!

I find my problems tend to manifest in my traps, hip flexors, and behind my shoulder blades…so, I do different things and guess what, I don’t get injured very often any more!  Most of the nagging issues you guys come to me with are easily fixed AND ARE TOTALLY PREVENTABLE if you just do some maintenance. Come ask, we’ll point you in the right direction!


Sweet potatoes are a delicious and easy to prepare starchy root vegetable. They are an excellent source of nutrient dense carbohydrate and are jacked with vitamin A and vitamin C. They also contain manganese, copper, vitamin B6, potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.

They are a perfect fuel for your workouts either as part of a pre workout meal or post workout recovery meal. Sweet potatoes contain more fibre then white potatoes and are lower on the glycemic index, raising blood sugars at a slower rate. However you choose to prepare sweet potatoes, try to leave the skins on, they are full of nutrients!

Roasted sweet potatoes: (can use white sweet potatoes, purple Asian yams, yellow or red yams)

3 cups of sweet potatoes chopped into 1 inch pieces

1 tsp of avocado oil (or other high heat stable oil)

1 tsp sea salt

2 tsp cinnamon

1 tsp ancho chilli powder

Instructions: Chop your potatoes and coat in oil, toss in seasonings and bake for 20-25 min in oven at 400f. Serve with breakfast, lunch or dinner!


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