Coastal Community CrossFit Gibsons

Just a friendly reminder about Covid protocols! wear a mask when you enter the gym or leave your workout square sanitize your hands when you walk in clean all equipment thoroughly after your workout only one person in the sink area at a time if you’re attending open box please leave the gym clean!... Thank you for everyone’s ongoing support through this! We appreciate you #commitment #consistency #community #crossfit #gibsons #sunshinecoastbc

UPDATE! Individual training times have been put in place of group classes at the same times. Your bookings have been transferred. Our safety protocols are in place as thus far plus the following : - masks are required while in the gym... - both AirBikes (I know you’re so sad about this one) or rowers are not to be used until further notice. - workouts will be provided on the whiteboard modified to a low to medium intensity level. Focus of the training program will be therefore adjusted . We appreciate your continued patience and support. Much love

UPDATE: Live WOD Mon/Wed/Fri at 1030am on Zoom at https://us04web.zoom.us/j/252079443! And Instagram Live! @c3_crossfit Tune in!

We couldn’t be more excited about the amount of new members that have walked through our doors the past few months. Our community is an ever growing group of driven, hardworking, and supportive members!! Looking to get fit and have a good time doing it? The next cycle of our foundations program starts next Tuesday (Sept 29th). We have two spots left! DM us for more info

The nutrition world is a complicated one. Let’s get back to the basics, and the new Canadian food guide is a great place to start!! Eating for health and wellness: Make most of your plate veggies!! Include a serving of protein and healthy fat... Avoid highly processed foods and foods with a long ingredient list (especially the ingredients you can’t pronounce ) Shop the outside of the grocery store! Avoid the inner isles where the crap food is WATER We’re lucky to be staffed by a team of knowledgeable coaches. If you have nutrition questions, feel free to ask! @canadafoodguide #commitment #consistency #community #crossfit

In the spirit of the CrossFit Games being this past weekend, here’s a little competition throwback #teamworkmakesthedreamwork #commitment #consistency #community #crossfit #gibsons

WATER Tips to increasing your fluids: 350-500ml water when you wake up... Reusable water bottle (1L at least) Eat more fruits and veggies Phone reminders to drink water Carbonated water Herbal teas #commitment #consistency #community #crossfit #gibsons See more

Coach Olivia is a certified kids CrossFit coach, she runs kids classes every Monday and Friday from 4:15pm-5pm! Guaranteed to be challenging, fun, and sweaty. Turn that PlayStation off and get moving! #commitment #consistency #community #crossfit #gibsons #kidscrossfit

Sleep is the greatest legal performance enhancing drug that most people are probably neglecting -Dr. Matthew Walker We have all either heard or said I only need 5-6hrs of sleep a night. Unfortunately, this statement is bullsh*t. Adequate sleep (7-9hrs) is crucial for physical and mental health. Thank you @consciousfitness_ for a summary of tips from @thesleepdiplomat and his book: Why We Sleep... #commitment #consistency #community

First tip of the week coming in hot We train on 3-1-2-1 basis, which means Mon, Tues, Wed, Fri, and Sat are our training days. Thursday is our recovery workout and Sunday is a full rest day! Stay tuned for a closer look at what one of our active recovery days look like ... #commitment #consistency #community #crossfit #gibsons #c3 See more

Simone is one of our OG members She is also a full time mom of three amazing kids and a part time RMT student! We are so proud of you for all of your hard work in and out of the gym. Keep it up @renaudsimone #commitment #consistency #community #crossfit #gibsons #c3

Happy Monday #commitment #consistency #community #crossfit #gibsons

Like father like daughter #fitfam #commitment #consistency #community #crossfit #gibsons @ Coastal Community CrossFit Gibsons

Eyes on the prize #commitment #consistency #community #crossfit #gibsons #C3

Hey Devin!! We’re so excited to see your progress over the past 3 months. You’re a true example of how consistency and commitment pays off!! So happy you’re a part of our community #commitment #consistency #community #crossfit #gibsons

Don’t forget! Next round of foundations classes starts this Thursday at 7:10am or 6:15pm! Send us a DM for registration info CrossFit Foundations: a 4 week program to learn the foundations of CrossFit. Classes will run 3x/week with a smaller class size so you get the individualized coaching you need to build a solid base to transition smoothly and safely into regular CrossFit classes. Looking to get fitter? starts July 2nd! See you then

The past few months have been tough on everyone to say the least. The unknown is not easy and having to close our doors for an extended period of time was really scary. As a young business, this can be detrimental. But WE persevered and made it through. That’s thanks to YOUour members and community. We thank you from the bottom of our hearts for your continued support! We couldn’t have done it without you! #greatful

Always love seeing members hitting new PR’s! Great work @renaudsimone #hardworkpaysoffs . #repost . PR day’s are always good days! #crossfit #cleans #ilovesquatcleans

Our next round of CrossFit Foundations starts in two weeks! Only 6 spots available, send us a DM for more info. CrossFit Foundations: a 4 week program to learn the movements and foundations of CrossFit. Classes will run 3x/week with a smaller class size so you get the individualized coaching you need to build a solid base to transition smoothly and safely into regular CrossFit classes. Looking to get fitter? starts July 2nd. See you then

Online mobility class streamed on zoom today at 1130am. Alysha will have you more supple by lunch time!Online mobility class streamed on zoom today at 1130am. Alysha will have you more supple by lunch time!

Sign up here for the foundations course starting next week! Thorough instruction on the fundamental CrossFit movements including a workout and an Open Box time. https://crossfitgibsons.wodify.com//ReviewPlanPurchase.asp

10/side The best stretch in the world 2' Run (easy) 2 rounds: 10/side staggered stance floor touch to a hop... 10/side dead bug 15 cobra to loaded beast 2' Run (medium) 3 rounds: 5/side around the dowel shuffle 10/side downward dog to kick thru 10/side dead bug 2' Run (fast) 10/side staggered stance floor touch to a hop 10/side dead bug 15 cobra to loaded beast 2' Run (easy)

Home WOD: Warm up: 3 rounds: 20 Mountain climbers... 10 Hollow rocks 10/side staggered squats 20 Shoulder taps WOD 3x5' AMRAP: 6 Burpees 12 Lunges 6 Push Ups 12 Star jumps

Who's still into home workouts and needs them posted daily?Who's still into home workouts and needs them posted daily?

Ready to start moving again? Not sure where to begin? We’ve got smaller class sizes, and all sanitation protocols in place. And we’ve got a place for you if you want to get out and get moving, meet some new people (from a distance) and learn a new skill! ... Introducing: CrossFit Foundations : a 4 week program to learn the foundations of CrossFit. Classes will run 3x/week with a smaller class size so you get the individualized coaching you need to build a solid base to transition smoothly and safely into regular CrossFit classes. Looking to get fitter? starts June 1st! See you then DM for details! #crossfit #sunshinecoast #coastfitness #coastlife #summer #foundations #skills #gibsons #fitfam #hwpo #move #sunshinecoastfitness #sunshinecoasthealth #movement

Warm up: 4 rounds 8/side Lunge toe tap to 1-leg reach 8/side 3 step run in to floor touch 8 Push up... 30 Jumping jack WOD: For time : 100 burpees EMOM: 10 Sit ups Then: 100 Ice skaters

Please check the updated Monday schedule. May long weekend...Please check the updated Monday schedule. May long weekend...

Thanks Sunshine Coast Community!

Warm up 2 rounds 10/s beast stretch flow 10/s swimmers 20 jumping jacks... 20 hollow rocks 40 high knees Home 20’ EMOM: 8 push ups 12 sit ups 16 squats

Our own Anne Moss Graham Ord and Aristazabal - The Moss Trio in an online show this Saturday ! https://facebook.com/events/s/music-in-the-landing-the-moss-/599372554013912/?ti=icl

10/side whole body rotations 10/side hip rotations 10/side knee rotations 10/side shoulder girdle rotations 20s/side fwd lunge hold(trailing leg straight)... 20s/side side lunge hold 10/side table top counter balance 50 Jumping jacks 1min loaded beast hold 12/side lunge reach over and under 12 plough to pancake split row 50 star jumps 3 rounds 12/side dead bug 12/side plank toe touch 30s kick thru hold 25 burpee braod jumps 1min loaded beast hold 12/side lunge reach over and under 12 plough to pancake split row 50 jumpiong jacks

Warm up 3 rounds:: 10 table top balance (2 opp limbs only) 10 bird dogs... 10 Plank toe tap push ups 30 mountain climbers 50-40-40-20-10 Mountain climbers Sit ups Oh lunge Alt Supermans

3 rounds 15 wall angels 10 plank shoulder taps 2 TGU 15 KB Swings (find an object to swing or sub with 15 broad jumps)... 4 Rrounds: 20 inch worms 20 Squat jumps 10 Dowel horseshoe runs 5/side TGU Then: 25 Hollow rocks 25 Mountain climbers 25 Supermans 25 Mountain climbers 25 hollow rocks

WOD 051120 Warm Up: 3 rounds 15 Cat cow... 8/8 Bird dog 8/8 Dead bug 8/8 Squat to lunge 24 Mountain climbers 8 Push ups Home: 5RFT: 30 Ice skaters 20 Dips 30 Air squats 15 Triceps extensions 30 Hollow Rocks 10 Push Ups CrossFit: 1. Back Squat 4x12 2. 5x10 of each: BW box step up (slow) DB walking lunge Side lunge 30-40s wall sit Cardio:1200m jog-run-jog