Buy In: 2min Quad roll out. 3x: 10 lateral lunges, 10 banded distraction squats, 20 skips.

Skill: 2 Tempo Back Squats @52X1 every 2 min x 5 sets. start @ 75%, build 5-10lbs each set.


21 Power Clean (115/75)

21 Push Press

21 Front Squats

2 min rest

2 min Row for Calories

2 min rest

2 min FS

2 min Push Press

2 min PC

*find a buddy, share a bar.  2nd heat starts after first heat completes first set of work.

June 2016 CFN Newsletter

JUNE ’16 Newsletter         

Welcome to the CFN monthly newsletter where we profile new and spotlight members, upcoming events, monthly challenges and the best stretches and recipes!

What’s Happening / Events

Bring a Friend FREE intro class:

Do you have friends/family members interested in trying CrossFit but not sure how/when?  Bring them out to our FREE intro class this coming Saturday, June 4, 11-12pm.  Sign up online to reserve your spot today! It’s free, what do you/they have to loose?!
high five

NEW Stretch and Chill Zone:

Thank you for your cooperation in our new (no shoes permitted) cushioned area dedicated for working on your mobility.   We are also in the midst of setting up a screen for you to do some instructed mobility videos, called ROMWOD, to use at your leisure.  


3-2-1 GO In-house Competition:

We are excited to be hosting our 4th annual 3-2-1 GO in-house competition! Mark your calendars and sign up TODAY, as this is an event you won’t want to miss.

What to expect: 

– 3 WOD’s

-2 divisions: Novice and RX

-1 SUPER FUN DAY, followed by a BBQ

Sign up online under EVENTS by July 15 to confirm your spot!

Member Spotlight Shout Out

Meet Grant Eldridge, who you may have crossed paths with while he was crushing one of early evening WOD’s.  Grant has a very strong dedication to his overall health and wellness, both inside and outside the gym!  In fact, he has requested to put together a CFN group glacier hike up in the Comox Valley area in the summer months!  Be sure to keep an eye out for the exact date, and in the meantime check out his site for some beautiful shots!
WHY you started CrossFit:
About 2 and half years ago I was 240lbs and had all kinds of back issues from countless hours in front of a computer.  At that time my wife and daughter finally convinced me to get “healthy” so I took up running.  Within a year, running had helped me drop 50lbs but I needed some variety in my training to keep the interest up.  At the same time, I was getting into the Spartan obstacle races which required more than just the ability to run.  CrossFit seemed like a pretty good fit.  I had seen YouTube video of the CrossFit games and thought it looked like a lot of fun (which is weird cause the athletes didn’t look like they were having fun).  I knew of CrossFit Nanaimo because it is on one of my regular running routes, but that was about all I knew.  In November of last year, I finally took the plunge and signed up for the on-ramp.  What I found was a welcoming and supportive environment with fantastic coaches that genuinely care.  I really liked the fact that the focus is on form and technique and not just moving heavy weight.  After the on ramp I signed up for 3 days per week, but when I decide to commit to something it is never halfhearted (which sounds better than “I have an addictive personality”).  After a month I signed up for the unlimited and haven’t looked back.
WHAT you do for a living:
I am the Business Information Services manager at TimberWest Forest.  Which basically means I spend endless hours on my butt in front of a screen or in meetings coming up with technology solutions for the various business requirements.  We look after everything from email, to data analysis, to our GIS systems.  Our tag line is “if it goes ‘beep’ it is our department”.  The work is certainly stressful, without a doubt challenging and typically involves long hours.  It is not very exciting but it pays the bills and allows me to keep addictions going strong.
Favorite exercise:
I really like pull ups and their variations (kipping, butterfly) and toes to bar.  I’m somewhat challenged in the coordination department so these are hard for me, but I still enjoy them even if it looks like I’m just flailing around on the rig
.Least Favourite exercise:
Thrusters….just evil.  Wall balls are a pretty close second though.
Most memorable moment at CF:
Saturday WOD when Tyler convinced me we had to try “Fat Albert” for the wall balls. He made it sound like it would be so much fun.What you do OUTSIDE of CF / How CF plays a role in your life:
Running, that is my thinking time, where I zone out and work things out in my head.  I usually forget what I “worked out” by the time I finish, but I feel better for it anyway.  I also love wildlife and nature photography, it has taken a bit of a back seat in the last year with a very busy work schedule but I still like to get out for day here and there.  CrossFit has replaced photography as my go to stress relief, the one place where work doesn’t enter my mind and I can totally ignore the phone and email.

 Milestones and New Members



Please be sure to give a warm welcome to our members from the May On Ramp program:  Karin, Jim, Brody, Elyse, Katie, and Mohsin!!

May 2016 PR

ROMWOD and Nutrition


DO YOU:   

  • Want help with your nutrition and don’t know where to start?  
  • Want to understand what all this macro talk is about?
  • Neglect to work on mobility even though it is essential?

Join us for a Nutrition and Mobility Challenge … just in time for summer

  • Weekly meetings to discuss progress
  • Nutritional information to get you started
  • Mobility work each meeting

MEETINGS ARE WEDNESDAYS 5:30 pm starting JUNE 1st 


Come meet one of the new trainers at Crossfit Nanaimo, Alana Parrett.

Contact a.m.parrett@gmail.com if you have any questions.

Month Challenge “Suns Out Guns Out”

What? Pull-ups, ring rows, and more pull-ups. With all this sun it’s the time of year when the guns come out. What better way to make those puppies grow bigger than Arnold’s than curling your body? Work on achieving your first strict or kipping pull-up this month. If you’ve got some serious strict pull-up game then add some weight!  Don’t have a strict one yet?  Work on ring rows,  jump pull ups (lowering your reach to the bar each week), and strict banded pull-ups (increasing the reps each week, or reducing the band tension).

Why? The pull-up is one of the best body weight movements you can do. It increases upper body strength exponentially when practiced regularly. So you mean I can look good and be functional?? Yes!

Mobility Challenge “Mobility GOAT”

Last month we worked on a specific exercise/movement as our GOAT practice, this month we would like you to pick something that just won’t budge or is restricting your ability to do certain movements.   Every time you come in spend at least ten minutes working on it. Think about what a month could do! Not sure how?  Seek out help from a coach, check out the mobility posters, or hang out and watch some ROMWOD in the Stretch and Chill zone!  Don’t forget, Wednesday evenings at 5:30, Alana (Personal Trainer) will be running a ROMWOD session paired with a Nutrition talk to help keep you dedicated!

save date

Mark your Calendars:

Wednesdays in June: 5:30pm ROMWOD and nutrition talk with Trainer Alana! 
June 4:
 11am, Bring a Friend FREE intro class
June 26: Group Hike
July 1-4: Long weekend schedule.

Recipe of the Month:
Paleo Crunch Bars

1/2 cup Raw Pumpkin Seeds
1/2 cup Pecans
1/2 cup Shredded (raw, unsweetened) Coconut
3/4 cup Almond Meal
1/2 cup Raw Sunflower Seeds
tsp Cinnamon
1 tsp Pure Vanilla Extract
1/4 cup Coconut Oil (plus a little to grease the pan)
1/4 tcup Honey
*I added 2 scoops of protein powder to this recipe and it turned out well.

Preheat oven to 350 degrees.
Grind the pumpkin seeds, pecans, and coconut in a food processor until it’s a coarse flour.
In a large mixing bowl  , combine the pumpkin/pecan/coconut flour with the almond meal and sunflower seeds.  Use your hand.  This is also when you add the cinnamon.
Add in the vanilla and the coconut oil stir with a spatula until the mix is evenly coated.
Add the honey and fold the mixture together until it is consistent throughout.
Next, add a small amount of Coconut oil to your baking pan  (8×12 works pretty well) and spread with a paper towel until it’s evenly greased.
Put the mix in the pan and press it in until it is even and spreads to all the sides.
Bake for  about 15-20 minutes.  Keep an eye on it though.  Once it is golden brown and the aroma fills your kitchen, it’s ready.  Remove it from the oven and use the spatula to cut it into 20 bars.  Let it cool though before you take them out of the pan.


WOD books


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Buy In: 3x: 30 single unders, 6-8 banded W’s, 6-8 renegade rows with pushup,6-8 cuban press (LIGHT)

Skill: 15min EMOM:

1st: 2.2.2 Cluster strict HSPU

2nd: 30 sec double KB front rack carry

3rd: strict pull up cluster: 2.1.1 (add weight if needed)

WOD: 10min AMRAP:

5 hang squat cleans

10 lateral bar hop burpees

rx 135/95  sc 95/65


Buy In: 3x: 10 straight leg raises, 10 jump squats, 5 barbell good morning with full hip extension, 20-30 sec goblet squat.

Skill: Power Clean + 2 split jerks. 1.2 working up in weight over 15 min.

WOD: 4 sets:

45 sec AMRAP box jumps – step down

45 sec rest

45 sec AMRAP alt DB/KB snatch

45 sec rest

45 sec AMRAP Row

45 sec rest

45 sec AMRAP Russian KB swings


Buy In: 8min: 10 crab rocks, 30 sec thoracic mobility, 10 primal pulls, 10 banded squats

Skill: 6-8 OHS every 2 minutes x 5 sets at 65-70%

WOD: 5 sets:

9 Thrusters

6 Burpees

4 Pull ups


Rest 2 min.

rx 95/65


Buy In: 4 min shoulder roll out (instead of squat hold) 8 min: 10 primal pulls, 1 length spider crawl+1 length bear crawl, 10 banded GM.

A. Build to a touch 3 position snatch (high hang, mid hang, below the knee)- 20 min.

WOD: 15min AMRAP of Running Cindy:

5 pullups

10 pushups

15 air squats

200m Run


Buy In: 3x (each partner): 20 sec on, 10 sec rest (alternate partner alternating junkyard dog, over under, alternating squat jumps

Skill: Clean and Jerk – 15min to work up in weight.

WOD: Partner Tabata Mash Up: 20sec on 20 sec rest, alternate between exercises, see each exercises 4 times!

A. Burpees

B. Barbell Thrusters


D. Box Jumps


Buy In: 3x: 100m ROWling + pushups, 10 primal pulls, 10 wall angels, 30 sec lat mobility.

A. 10min GOAT work.

B. 8min EMOM:

1st: 4-6 tough ring rows

2nd: 30 sec farmer carry

WOD: 5 Rounds for time:

6 Snatch (95/65)

30 DU