We at 403 would like to Congratulate Allie Price for winning The Jack Gregory Special Olympic Athlete of the Year Award at the Calgary Booster Club’s 65th Sports Gala for her excellence in golf. Allie is on Team Alberta and headed to the Special Olympic Summer games in July in Antigonish, NS.

Congratulations are also in order for Simon Benoit for who will be representing Canada at the World’s Natural Strongest Man competition in Budapest, Hungary this June for his placement with the Canadian Hercules Strongest Natural Man Championship.

Lastly, shout out to all our Athletes who have competed recently!  Josh, Nolan, Trista, Susan, Gaylene, Jim, Cedric, Jocelyn, Erica, Derek, and Sara. You all did a wonderful job representing 403 and we are super proud of you all for stepping outside your comfort zone and leaving it all on the floor. Congratulations!

Speaking of Shout Outs, we have a new feature at the box. Starting next month, we have our own “Shout Out” board! This is a place where you will see the faces of new members joining the gym (have a peek, and remember to say hi to any “new to you” faces), and be able to write up and acknowledge someone who deserves a shout out!  Someone jump back in for those last gruelling reps to keep you going? Give you a tip that set off a light bulb in your training? Push you into a PR? Write it up!!


May Schedule Updates

– May 21st Closed, with the exception of Noon For May Long “Murph”


On May 21st at noon, CrossFit 403 will take on our 6th annual “May Long Murph Challenge”. A tradition started in 2013, it almost signifies the beginning of summer for me, and while it’s one of the toughest workouts you can do, the challenge is worth the reward.

“Murph” is named for Navy Lt. Michael Murphy, who died on June 28, 2005 during Operation Red Wings in the Kunar Province, Afghanistan. Originally called “Body Armor”, the workout is even hinted at in the hit movie “Lone Survivor”, based on the mission during which Murph and 18 of his colleagues were killed during an ambush attack and the subsequent rescue mission.

This workout has always been special for me, it was the first “Hero” workout I did after drinking the CrossFit kool-aid. I was well over 300lbs, substituted pullups for situps, and it took me over an hour. But I survived, and from that moment on, this day became a day I look forward to every single year.

Again year, we are asking for a minimum $5 donation from everyone who attends. That’s less than a latte at Starbucks! We invite you all to take this on with us, no matter your experience or skill level. The atmosphere and comradery at this event takes my breath away every year, before I even start the run!

The workout, as prescribed, is:
Run 1 Mile
100 pullups
200 pushups
300 squats
Run 1 Mile

Again, I don’t care how long it takes, we’re all finishing this together. You can do it solo, with a partner, scaled, with or without a weight vest, it doesn’t matter. What matters is the effort and the people around you. See you there! —Josh


Calling all parents of Littles!

Coach Brittany will be hosting a tots class for ages 2-5  on Tues and Thurs at 9:45-10:15 am starting June 5-28. Thru play Kids will learn balance, hand eye coordination, socialization and listening skills. They all watch you having fun, now give them a little fun too. Cost $60


We were very pleased to have had  Dynamic YYC Movement Lab pop up clinic on April 7 so much so that they are now onsite MOndays and Thursdays for onsite 403 treatments. The feedback has been amazing , they are extremely skilled and doing fantastic things in their short time here. The goal of the team is to help people recover and perform their best in any pursuit. It is their belief that a hands-on, active approach to injury rehab is and movement maintenance is critical for improving performance, regardless of age or activity. The Team combines Chiropractic, Physiotherapy, and massage therapy services to provide a multi faceted approach in recovery. 

Health Bites 

Paleo Granola:

  • 1C each raw almonds, raw cashews, and raisins (or favourite dried fruit)
  • 1/4C each raw pumpkin seeds, raw sunflower seeds, and coconut oil
  • 1/2C each unsweetened coconut flakes and raw honey
  • 1 tsp each vanilla and sea salt
  1. Preheat oven to 275. Place almonds, cashews, pumpkin seeds, sunflower seeds, and coconut into a food processor or blender and pulse a few times to break into smaller pieces.
  2. Put the coconut oil, honey and vanilla in a medium saucepan and melt. Stir to combine and then add nut mixture, mixing until evenly coated.
  3. Spread mixture evenly on a pan lined with parchment paper and cook for 20-25 minutes, stirring once or twice, until lightly browned.
  4. Remove from over and add raisins (or fruit of choice) and sea salt, pressing the mixture firmly to form a tight flat surface. Allow to cool for about 30 mins and then break apart.