Well the teams have been drafted and the Open is in full swing!! With 1 down and 4 to go, it’s clear everyone has brought their A game! We are very proud to see everyone come together for the Friday Night Lights event and leaving it all on the floor, you guys are beasts!

We also want to thank our Team captains; Josh Gross and Joe Stubbs for Billy Clubs, Ryan Bennett and Noel Edwards for Big Rigs, and Heather Rydl and Gaylene White for Bedpans. The fun has just started and these are the guys keeping the momentum going.

We’d also like to thank everyone who’s come out to judge, cheer, and offer support. You keep spirits high and everything running smoothly. Don’t forget, we are having a final Friday Night Lights Potluck celebration on March 23rd. Watch the FB post to sign up for your favourite dish and any other details!

Lastly, please use the following link to sign up for a Heat on Friday Night. Heats will be posted 30 mins following the WOD announcement here –>


Thursday Night Open WOD Announcement – join us Mar 1, 8, 15, and 22 as we show get out the Big Screen and watch the weekly Open WOD and then watch a few brave souls take it on, immediately following the release

Friday Night Lights – Friday Mar 2, 9, 16, and 23 – Join us starting at 4pm as 403 Open Competitors take on the weekly Open Workout released every Thursday

Teens Class Returns to 3 classes per week April 16th

Friday Night Lights Windup Potluck Friday March 23rd, CrossFit 403


This is a new addition to our newsletter where we will address the importance of post WOD stretching, yoga, mobility drills and injury rehab. Everyday, we see our athletes kill it during the WOD, but how many of you are putting in the work post WOD or on rest days to maintain your optimum performance levels? This month, we are going to address a very basic question – Why should we stretch after working out?

Stretching immediately after working out is the ideal time as your muscles are already warm and your blood is flowing. Increased blood flow to the muscles helps reduce muscle fatigue, relieves strains, and can reduce injury. Cooling down with stretching also reduces the lactic acid levels produced during exercise. Lactic acid is often a huge player in muscle soreness post WOD so it is a good idea to flush it with some water and stretching, so it can be metabolized and removed. Stretching increases your muscle strength and flexibility – Really. While we all know the direct correlation of stretching and flexibility, did you know that regular stretching also changes the structure and shape of your muscles? Who knew spending time on your cool down game could make you stronger?!? Often people will say they don’t have the time. Even just a few short minutes with some simple stretches will do!! You don’t have to stretch every muscle, but at least take some time to focus on the primary workers of the day. The benefits are there and will help your overall athletic ability in both the short and long term.


Another new addition here we hope you enjoy, and the focus is food!! Each month, we’ll pick an ingredient, discuss it’s health benefits, and leave you with a delicious recipe to try for yourself! We’d love to see your results, or your favourite way to utilize the ingredient of the month! Please share via FB, Insta, etc. and don’t forget to tag us??????????????

Ginger: What can I say about this warm, spicy, sweet, funky looking root? Ginger has been used in food, drink, and medicinal compounds for thousands of years. Not only is it versatile and brings unique flavour profiles to any dish, it has many health benefits. Ginger is known to help cure nausea, diarrhea, excess gas and bloating, and fight colds and flu. It detoxifies the body and aids in treating menstrual cramps, bone health, digestion and increases sexual function. Interestingly, ginger has been shown to also prevent certain types of cancer, due to the compound gingerols, which is what also what makes it an awesome anti-inflammatory. Pretty cool stuff for a knobby looking little rhizome J

Ginger Pork (or protein of choice)

1.5- 2 lb pork tenderloin cut into strips

3T Coconut Oil

1T Sesame Oil

4T minced ginger

1/2C Coco Aminos (can sub soy sauce)

1/2C Honey

hot sauce and/or red pepper flakes to taste

  1. Melt coconut oil over high heat and add meat to brown
  2. Add remaining ingredients and cook until sauce thickens (can add a thickening agent if desired, tapioca flour to keep it paleo)

Serve as desired. (I stir fry a bag of broccoli slaw, until tender crisp and mix all together)


**Always Check the Zenplanner App or online schedule for schedule updates



All Membership Contracts AutoRenew – 30 days notice is required for cancellation on all membership types.

Membership cancellations by Dr. note only – no exceptions