“Together, the sport of CrossFit and CrossFit 403 have changed my life. As a mother of 3 small children, I struggled every day with my energy level, trying to keep up with my kids. I was overweight, tired, and unmotivated. I decided it was time to do something about it, so ventured through the doors of CrossFit 403, and have never looked back! So far about 20 lbs and 13″ lost, and MUCH confidence gained. I feel good. I am strong. Most importantly, I am a better mother to my kids, and wife to my husband. I can go into the pool with my family now, instead of watching them from the pool deck. CF403 is like a 2nd home to me, I have made so many wonderful friends here and am so lucky to be a member of such an awesome gym that is unlike any other! I can never say thank you enough to Heather and the rest of the coaching staff at CF403!!”
– Kelly Campbell

“Am I as fit as I want to be? No. Am I as young as I once was? No. Do I want to have an active, vibrant life? Yes! I had been curious about CrossFit as a way to obtain better fitness but I was apprehensive as I had always heard about how competitive gyms are and how often people were being pushed to the point of injury, I didn’t want to be nursing injuries as I already had bad knees.

A friend told my wife and me about CrossFit 403 and we went to a trial class. The group we worked out with was warm and welcoming, and the coach, Angie, was patient and provided great guidance to us newbies. We decided to give the gym a go and met with the owner/coach, Heather, for multiple hours of demonstration, evaluation, and preparation. Heather provided the foundation for doing the exercises with proper form and within our limits. I have been going now for the past 3.5 months and have met some pretty awesome people. I do my best to get to 5 classes a week and never worry about who is the coach, as all the coaches have been amazing, helpful and very knowledgeable. I am always looking forward to going to class because no matter what time I go, the other members are friendly, encouraging and non-judgmental. Whether I can or can not do a prescribed weight or movement, my fellow CrossFit family members only care that I give it my best.

Since joining, my personal fitness has improved, my desire to do better on each and every exercise is increasing, my range of motion and flexibility has improved and better yet, my circle of friends has grown. Heather, Regan, Ryan, Angie, Josh, Steve F, Steve H, Kim, Lee, Alicia, Brittany, Max, and Erin, thanks for welcoming me to the CrossFit 403 family!
– Joe Stubbs

“On a fateful summer day about a year and a half ago, I got my first taste of CrossFit. My wife happens to be one of the coaches at 403 and over the course of a three-year period would constantly talk to me about all the things she was accomplishing. I had always wanted to try it, but I wasn’t sure if I could handle my job (which is fairly physical) and working out. Going back to that fateful summer day, 403 was hosting a fun partner CrossFit competition and my wife’s partner informed her he wouldn’t be able to make it. So she asked me and I finally decided to give it a whirl. I was rather nervous when I walked in but the more time that went by that day the more I realized this is where I wanted to be no matter how exhausted I felt at the time. All the coaches there were extremely helpful and made sure I was doing movements properly so I didn’t get injured. Fast forward to present day and this is some of the stuff I have learned. CrossFit is for everybody! Heather and Regan have created a culture there that extends from their coaches right through to members such as myself. Working out at 403 is only half the reason I love it there. The other half is the people. I probably wouldn’t be as excited to go every day if it wasn’t for all the friends I have made there. The workouts are constantly varied so it never gets boring and the support from your “CrossFit family” allows you to push yourself to new levels of fitness that you didn’t think you were capable of. So let me ask you this…do you want to be fit? Do you want to make a ton of new friends? Do you want to challenge yourself? Do you want to gain confidence that will extend well beyond the gym? If you answered yes to these, then I guess the only real question is what are you waiting for?? I would highly advise you to call Heather and Regan at CrossFit 403 and let them help get you started on a journey you won’t regret.”
– Mike Bowman

“I joined CrossFit 403 because I was looking to regain some motivation I’d lost and knew the group environment could help me access that again. What I actually found from becoming a member was so much more than that; I found my inner athlete.

I am not the strongest or fittest and I am certainly not the fastest, but I am ok with that. Because of the supportive environment, I get to workout in, I am not afraid to try something new or to push myself that much harder because of some fear of failing. I know my efforts will be supported and encouraged and that with each failure I will get better. As a result, I am stronger, fitter and faster than I was when I began this journey and I look forward to where this journey toward being my fittest self will take me. I still sometimes struggle with motivation in my life, but never when I am at Crossfit 403. I know, no matter what, that the coaches and fellow members will have my back and push me to give all I have to give that day. And I know that when I am not at my best, or I have to scale the workout, no one is going to judge me but will continue to cheer and push me. There is no better feeling than having given it all in a WOD, competing with your best self, and then landing in a heap on the floor having surprised yourself with what you could do. The programming, coaching, guidance and inspiration I get from everyone at 403 have made a huge difference in my life. The welcoming atmosphere and camaraderie of the box have helped me to develop my confidence as well as to learn so much about myself and what I am capable of. These have been invaluable assets I have been able to apply to my everyday life and I am grateful to CrossFit 403 for that gift.
– Lori Giroux

“I started at 403 in September of 2014. I was so nervous walking into that first trial class and was pretty skeptical after hearing a lot of stories of people getting hurt doing CrossFit. The class was really great and the people were super supportive. Heather was a fantastic coach and modified exercises for me as needed. I decided to sign up for the basics and signed up as a member. Over the past year my strength has improved, things I could barely do with just the bar I can now do with additional weight like overhead squats and push press. I usually attend the 9:30 am class which is an amazing group of women (and sometimes the occasional man), they’ve encouraged me and pushed me to keep going when I felt like giving up. One of the best things about 403 is the people, they make you want to show up for class and it feels like something is missing from your day when you can’t make it in. The coaches are all amazing and truly care about your success, they know when to push you harder and when to tell you to scale back so you can get the form correct first. It really is a family and everyone is welcomed with open arms, that’s something I’ve never experienced at another fitness class or gym. I’m a lot fitter than I was and still feel like I have work to do but I find myself measuring goals in terms of strength, like being able to do a pull-up, instead of the number on a scale. If anyone is on the fence about giving CrossFit a try I encourage you to come to 403 for a trial class, you really have nothing to lose and everything to gain!
– Jaclyn Ung

“It’s been 3 years since I have walked through the doors at CrossFit 403. Members at my box know me as, “Candyland”. I was miserable and overweight and after having my second child, I wanted something different to get me into shape. Someone had once told me, “you should try it, it looks cool”. Little did I know that walking through the doors at CrossFit403, is where my life would change. What are the changes I have seen since starting? I am much stronger than I thought I was 3 years ago. I am physically stronger, in better shape, and finally, can see that I do have muscle! But even more than that, mentally, I have more confidence than I have ever had. I feel as though I can conquer anything that comes my way. Who/what is your inspiration to keep going back? This might sound vain, but ME. I have “before CrossFit” pictures that I look at often, and am proud of where I am now and where I will be in the future. I want to be healthy for me and my family

My favourite part about CrossFit 403? The Crippens: Heather and Regan, and the 403 community they have made the box into!! The people doing the WODs with me are always so encouraging and it’s nice to be around others who support you. The people I have met through my and continuing journey, are some of the most inspiring amazing people who I can comfortably call FAMILY. What advice would you give for someone just starting out or questioning on whether to start? Just try it. Period.
– Candyland

“I have always been a pretty active individual, I had 4 babies and rode horses but never exercised on purpose. I was diagnosed with severe osteoarthritis in my hip in the fall of 2010. I was 47 years old (in denial), too young for surgery! It progressed to the point where my doc told me that there was no cartilage left and the bones were rubbing together, no wonder it was so painful. I had slowly lost range of motion and strength in that leg (and the rest of me) as I was less and less able to walk, stand, carry anything or get around much at all. I had to have a full hip replacement in January of 2014. I was walking on my new hip within 4 hours of surgery and home in 48 hours. Three weeks after surgery my mother died. I watched her deteriorate mainly due to a sedentary lifestyle. I decided that was not going to happen to me but I really didn’t know how to get there from here. Three months after getting my new hip I was experiencing extreme pain in my knee on the same leg. The surgeon told me I had the same situation as the hip and was scheduled for a knee replacement 6 months after the hip was done. It was a challenging year! My oldest daughter is an RN and had joined Crossfit a few months earlier so I had listened to all the talk about “the box” for some time. Of course, I thought there was no way in hell I could even consider such a thing and kept plugging along with my physio therapy designed for 80-year-olds. She immediately tuned me in and showed me all kinds of videos and testimonials from all kinds of people struggling with physical challenges. Turns out, there are no excuses. I really had no choice. If I continued on the path I was limping along, then it would have been the beginning of the end. 

My first experience at 403 was with Coach Heather Crippen. I had an assessment and began private sessions 2 days a week for at least 6 months before I was able to participate in class. When I first started, I could hardly walk and was still using a cane. I was unable to get down on the floor by myself and was moving very slowly. I set 2 goals for myself. I wanted to get up and down from a seated position all by myself without using my hands and I wanted to climb and descend the stairs without having to hold the railing. After about 12 months I was going 3 days a week. I can hardly convey the incredible mindset and attitudes I have encountered from the coaches at 403 that is quite obviously transferred to each and every ‘family’ member that participates at this gym. They are all genuinely loving and concerned but at the same time very professional. I am amazed at the knowledge and the abundance of information readily available from these coaches. I am definitely an introvert and coming to a place like this, feeling so vulnerable and participating ‘in public’ was extremely difficult for me. I believe that if these people were not as open and accepting and encouraging as they are, I would not have lasted long. It’s been 15 months and not only have I realized my initial goals but I continue to set new ones on a regular basis! I can now do squats (takes care of that pesky sitting/standing goal) and I even sometimes JOG a few steps going up a flight of stairs. I’m working on my push-ups, I can do deadlifts and I can even squat with weight now! I have done things at 403 that I never thought I could, like burpees! The first 50 years was easy, I plan to be in great shape for the next 50. I may not be able to do ALL the things at my gym (yup, that’s MY gym but I never say I can’t, I just can’t YET.”

– Mary Rydl

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