Getting Started At Squamish Barbell.

*** SQUAMISH BARBELL COMMUNICABLE DISEASE PREVENTION PLAN:

1. Effective September 13th, 2021 all athletes 12 and older much show proof of a single dose of COVID-19 Vaccine. Effective October 24th (and must be at least 7 days after receiving the second dose), all athletes 12 and older must have received their second dose.

2.All persons entering the facility are asked to wash their hands immediately before engaging in any other activity.

3. Any person experiencing symptoms of any illness, or who may have been exposed to COVID-19, is asked to remain out of the gym or clinic until symptom free.

4. Athletes and clinic appointments must pre-book sessions via our Mindbody “schedule” tab on our website, or via the Squamish Barbell app.

5. Effective Aug. 25th masks are again mandatory in common areas of Squamish Barbell. This does not include your personal training square.

6. Please continue to respect social spacing.

ABOUT OUR PROGRAMS

Our CROSSFIT classes are coached group sessions. We teach and utilize a broad range of movements (many are technical) and enable our athletes to follow a well thought out program under guidance. This ensures that safety is a priority.

If you have not trained in a CrossFit gym before we require you to complete our Foundations sessions which are booked as private or semi-private sessions with a coach, and will introduce you to the movement details and how we cue them. These sessions accommodate all levels of experience. The weights and ranges of motion in your workouts will always be adjusted to your current capacity. In your Foundations sessions you will learn about how and why we do what we do, how to safely perform the movements and how to modify them when appropriate. We learn about how you move, about your background and your capacity in different domains of fitness. This allows us to best accommodate your needs when you transition in to regular classes, and is the first step in building the integral coach/athlete relationship.  These sessions are required for all new athletes to CrossFit regardless of athletic background.

We offer private or semi-private Foundations sessions, which are available based on the current status of our overall membership capacity. We do our best to accommodate new athletes as quickly as possible. The wait is generally under 2 weeks. If you are interested in being added to our short waitlist to book Foundations private sessions please email us at info@squamishbarbell.com with the following information:

1. Please tell us about your background in fitness (if any) and your goals.

2. Tell us the days/times that work best for you for your private sessions, as well as your desired training times on our class schedule once you are in regular classes. Having flexibility in your training times will expedite your intake process!

3. Let us know if you are interested in pairing up with another new person for some or all of your private intro sessions if others are available.

Our POWERLIFTING program is it’s own training program completely separate from our CrossFit program, and requires athletes to have experience with the three powerlifts (back squat, bench press and deadlift) as well as the diverse range of accessory movements that we utilize. Many of these required accessory movements will be new to powerlifters who have not specifically trained the Westside Conjugate Method of powerlifting.  Most of our powerlifters started by training with us in our CrossFit program to first gain experience with each of these lifts while also developing general conditioning (see above for starting with CrossFit). Our powerlifters are not part of a formal class structure, but rather sign into blocks of time on the schedule and then work individually or in small groups under the supervision and guidance of a coach.

Those new to our gym who would like to start with powerlifting directly will need to complete 1 or more personal training sessions, depending on experience, to get familiarized with the programming and movement requirements.

Please contact us at info@squamishbarbell.com with detailed info about your experience, goals and preferred training times so that we can determine your best intake plan.

 

Transfers From Another CrossFit Gym

 

 

If you have previous experience in a CrossFit facility there are two options for getting started with us. Please consider that our program, movements and cueing can be quite different from many other CrossFit gyms. If you are relatively new to CrossFit (less than 6 months experience) we encourage you to do 1 or more of our private Foundations sessions as this will give you a thorough overview of our movements and our coaching cues.

If you have extensive experience or feel confident with your technical skills you are able to join us in classes directly. Please create a profile in our SCHEDULE (preferably via this Schedule tab on a web browser, but also can be done on the ‘Squamish Barbell’ App in the App Store. *** We do not use the ‘Mindbody App’ and cannot access accounts previously used on that app). Once your new account is created please email us at info@squamishbarbell.com letting us know:

1. Which gym(s) you are transferring from and how long you trained at each.

2. Your preferred class times/availability.

We will then let you know the next steps to get training with us!

 

To Our Visitors
  • If you have experience training in an affilated CrossFit facility we welcome you to join us in our CrossFit classes while you are visiting Squamish. You must be vaccinated for COVID-19 and show proof of this prior to your arrival. We do not accept onsite drop-ins, or drop-ins with their own programming, and request that you contact us at admin@squamishbarbell.com with ample notice prior to your visit so we can arrange a time for you. Visit our “schedule” tab to see available class times and email your class choice and your proof of vaccination. We will reserve the time for you and let the coach know to expect you. Please read our Communicable Disease Prevention Plan at the top of this page to understand our health and safety protocols.

FAQS & POLICIES

Foundations for CrossFit are offered as 4-6 private or semi-private sessions (depending on the athletes experience with the spectrum of technical movements we utilize). Availability is based on current space in our membership capacity. Please read the Getting Started and Fees pages thoroughly for more information about this process.

Parking is available in our lot (directly in front of our building) and on the street. Please DO NOT park in the two reserved (marked) clinic spots, between the two buildings, or in the three spots against our neighbours building.

 

We have helped people successfully adapt to this type of training for more than 12 years and we are happy to talk with you about your specific situation.

We program CrossFit classes Mondays, Tuesdays, Wednesdays, Fridays and Saturdays for a total of 5 sessions per week. Thursdays and Sundays have Open Gym options in the AM and PM, and Sundays are a scheduled rest days for CrossFitters. We encourage you to start with 4 or 5 days a week to see the best progression. We do not recommend less than 2 days a week as you will most likely have a difficult time getting the results you want, getting over the hump of being sore all the time, and you will have a slower progression with the more technical movements. Our powerlifters train from 4-6 days a week (4 main days plus two accessory days) with Saturday generally as their rest day.

The nature of measuring and recording our results is often misinterpreted as means for competition. Truthfully, you’re best to compete with yourself and use other’s results as general markers for output. Some people enjoy friendly competition with friends and we do support this, but keep in mind that different things motivate different people and not everyone wants to compete with others. If you are going to compete with some of your training partners please make sure they are comfortable with this. If you don’t consider yourself a competitive person, don’t worry. We just ask that you allow us to record your results for our stats, and that you keep track of your own data to mark progression. This is how we measure progress for the gym as a whole. Competitive or not, we still ask that you work as hard as you can on any given day.
There are always options for those interested in competing for CrossFit (or other) competitions and it’s common for us to host 1-3 events a year (of varying styles). We work hard to support those interested in competing at whatever level they are at and view competition as a useful tool and metric for continued athletic development.

When you buy a pass online it will show an expiry date from the date of purchase because Mindbody does not yet know when you will first use it. Once you register for your first class it will automatically adjust the expiry date. If you waitlist for a class BEFORE the your first confirmed registered class it will adjust the expiry again if you get in from the waitlist. Be aware of this adjustment if you are someone who registers for the entire month of classes when buying a pass (ie you may have already maximized that passes number of available sessions!)

Absolutely. We specifically designed our system to have maximum flexibility in training times. We don’t want you to have to train at the same time each day. It’s good for you to try out different class times as this is part of the variability in training. However, we do require you to always sign in to a class to reserve your space.

When you are signed into a class that limited spot is held for you. If you know you can’t make a class we ask you to cancel out of that class with as much notice as possible. There may be people waiting on the waitlist or watching the schedule to see if spaces open up. The “late cancellation” window begins 8 hours before early morning classes, and 1 hour before mid day and afternoon/evening classes. This is about respect and good habits. When you no show or late cancel you are taking away the opportunity for others to train.

 

Some classes are more popular than others and do fill up in advance. If you would like to put your name on the waitlist please click on the sign up button. You will be notified by email when you get in, at which point you are officially responsible for that space. If you not longer want the spot please remove yourself immediately. *** Please avoid waitlisting for a session if you are already signed into a class that day. This can create a false sense of congestion and can prevent or deter others from waitlisting or making it into a class.

The 3 day a week pass has a 4 week expiry from the day of the week that you first use it to sign into a class. Mindbody considers an official week to start on a Sunday and end on Saturday. So, if you purchase and then start a pass on a Friday, for example, you will not ‘lose’ days because you only had a partial week, as they will be made up on the back end of the pass (you would have 2 potential sessions that first week, and then would also get sessions at the beginning of the final week). You will always have access to 4 weeks of pass starting on the day of the week that you first use it.

* Unused days in a week cannot be rolled over into the next week.

* If you ‘late cancel’ a session the system will think that you have used one of your 3 sessions for the week. Contact us if this happens.

If you are unable to login please do NOT create a new account. There is a password reset option on both the browser version of Mindbody and Squamish Barbell app. If one of these does not work there may be an issue with them syncing with each other. Make sure you are using the same email address for each access oint. Please contact admin@squamishbarbell.com to have us do a master reset for you if you are unable to trouble shoot it yourself.

We do not put passes on hold for time away, sickness or injury. We have many pass options that accommodate travel schedules. We are exceptionally skilled at modifying workouts for individual injuries and would be happy to make an integration plan with you. We have helped many athletes train through very severe injuries with modifications. We believe that life needs to go on (more than ever!) when you are dealing with an injury. If you are sick or presenting with potential symptoms of sickness please do not come to the gym. Reach out to us to discuss your circumstance if it is a unique or sustained sickness.

Your account has an “active member status” that we attach to it when you first start with us. This runs out every few years and needs to be renewed. Sometimes this happens mid way through the use of a pass. This will remove your access to the sign in buttons. Please email admin@squamishbarbell.com for reactivation. It’s a quick fix, but does need to be done on our end.

For people who are already CrossFitting or powerlifting and are now pregnant, this is completely safe unless there are specific complications with the pregnancy and your doctor has recommended NO exercise. Otherwise we will work with you daily throughout your pregnancy on modification to movements, ranges of motion and intensity. This is an exciting time and a very individual process.

If you have never CrossFitted or powerlifted and are pregnant, we recommend that you continue with your current exercise routine and join us after your baby is born and you have been cleared by your pelvic floor physiotherapist. From there was can build a “best practices” plan specific to you for getting started in your postpartum journey.


We do not currently offer childcare.

All CrossFit gyms are individually owned and operated. At Squamish Barbell our priority in coaching is quality of movement, then consistency of that quality, then intensity. A low coach to athlete ratio allows us to do an effective job of this during training sessions. We prioritize organization which assists in reducing natural accidents. However, the athlete is always responsible for following specific instructions given by our coaches and the health care practitioners that we recommend. There is an inherent risk of injury in ALL sports, but we work hard at Squamish Barbell to minimize this risk with structure, clear rules and etiquette, and most importantly having attentive coaches. Working collaboratively with our clinic practitioners, we have evolved an exceptional product and are truly proud of how we do what we do.

We don’t push nutrition on anyone, however most of us our follow our own specific nutritional guidelines based on our bodies and individual needs. We understand that this can vary significantly from person to person. Speak to us if you are looking for guidance or direction with your nutrition as we’d be happy to help.

As an athlete at Squamish Barbell you’re expected to work hard and play a positive role in our community. Results come from hard work and a dedication to the programming. The more you dig in the more you’ll get back. When you show up with integrity it sets an example and encourages the people around you to do the same. Support and encourage each other; we train as a group to bring the overall results up. Negative attitudes and comments will not be tolerated. We also expect you to uphold your half of the athlete/coach relationship which means communicating needs and concerns. This also includes following the communicated rules of the gym and being receptive and respectful with the coaches. The coach/athlete relationship is important to us as it is a critical component to continued development of the gym atmosphere. If relationship issues among athletes, or athlete and coach, cannot be resolved, you may be asked discontinue training with us.

Like you, we train hard. We test out movements and workouts on ourselves. We will never ask you to do something that we wouldn’t do, or believe to be beyond your means. The programming is calculated and we are constantly monitoring energy levels and progression. We know what it is like to be in the different stages of learning CrossFit or Powerlifting and we will do our best to make sure that you see a successful progression as an athlete.

We will do our best to get the most out of you everyday. It is our job to teach you to perform technical movements safely and efficiently. We will encourage you perform to your capacity but will never push you beyond what we believe you can accomplish. A large part of our job as coaches is to assess your physical and mental capacity inside a task, and working with whatever motivates you. We can accommodate almost any type of limitation in the class environment and modify workouts (as required) on a very individual basis.

We will be receptive to respectful questions and feedback and do our best to answer any questions or concerns that you have about your training, health, and nutrition. Our goal is to run an efficient system that is user friendly. We will make changes to anything that we believe will make a better product for you.

We are more passionate and knowledgeable about our own training now than we were when we opened our doors in 2009. As owners of Squamish Barbell our lives are dedicated to learning as much as we can about health and fitness and human potential. Our goal is not only to coach but to teach (to pass on the best knowledge that we can). We often use ourselves as experiments and believe that experiential learning is an extremely important part of acquiring knowledge. Selfishly, we also want to be the best athletes that we possibly can and work very hard to build training time into our day no matter how full our lives get. Like you, we find sanctuary and immense value in training in the gym environment.


Each class will be offered once in each group session of Foundations. If you are unable to make a class (including Foundations #1) it must be made up as a personal training session at the Foundations make-up rate as listed on the Fees page. If more than one person misses a class then these sessions can be made up together. Foundations #1 must be done first. The remaining sessions can be done out of order. If another set of Foundations starts immediately after yours ends you may be able to make up your missed class with the next group.

If you know you can’t make a class that you are signed up for we ask you to cancel out of that class with as much notice as possible so that people on the waitlist may be notified. To be fair, the more notice the better! All cancellations for the early morning classes must be done by 10pm (always barring true emergencies). Please be considerate of others who may want a class space (nobody wants to get an email at midnight saying they got into the 6am class!).

We program classes Mondays, Tuesdays, Wednesdays, Fridays and Saturdays for a total of 5 sessions per week. Thursdays and Sundays are scheduled gym rest days or can be used for making up a day. We encourage you to start with 4 or 5 days a week to see the best progression. We do not recommend less than 3 as you will have a difficult time getting the results you want, getting over the hump of being sore all the time, and you will have a slightly slower progression with the more technical movements.

When you buy a pass online it will show an expiry date a set time frame from the date of purchase, however Mindbody will adjust the expiry date when you sign into your first class using that pass.

In our area of the world running, riding, climbing and skiing are examples of sports that are both very popular and very important to people. These sports are also commonly associated with injury because of their dynamic nature, lack of range of motion/mechanical movement (climbing exempt!), biomechanics and the resulting muscle imbalances, volume of time spent doing the same movement pattern, and environmental exposure.

CrossFit is an important base for these athletes to give them added strength, stability and flexibility; key pieces in preventing injury. It also adds quality training time without having to add more volume in their sport (particularly in endurance sports), increases joint integrity and health, and allows the athlete to move forward by bringing up areas of weakness not addressed by just adding more sports volume. This type of strength and conditioning work is commonly viewed as integral for field and court sport training. We are just beginning to see a significant shift to this type of training for outdoor/mountain sports, with impressive testimonials from the athletes. If you are very physically active outside the gym you will notice the increase in energy output when you first start CrossFit.

Foundations are slightly more spread out and less intense than regular classes so this will give you the opportunity to adapt to doing multiple activities. If you are REALLY active outside the gym we may recommend that you start with only 3-4 days a week of CrossFit once you are in regular classes, and possibly cut back (gah!) your outside activities just slightly until your body is used to doing both. You will also need to pay careful attention to your nutrition, hydration and sleep. Many people have successfully adapted to this type of training and we are happy to talk with you about your specific situation.

Only 1 month passes will be put on hold for a minimum of 7 days away from Squamish. Please be honest with us regarding your departure and arrival dates, and let us know BEFORE you go (but after the pass has been purchased) by emailing your dates away to heather@crossfitsquamish.ca
Yes. We specifically designed our system to have maximum flexibility in training times. We don’t want you to have to train at the same time each day. It’s good for you to try out different class times as this is part of the variability in training. We do require you to always sign in to a class to reserve your space.
Because of the effectiveness of active rehab, we do not put passes on hold for sickness or injury. We see people come back to train (often with modifications) much sooner this way. We are exceptionally good at modifying workouts for individual circumstances.
Some classes are more popular than others and fill up. If you would like to put your name on the waitlist please click on the sign up button. The waitlist moves frequently and you will be notified by email when you get in. Please check your email frequently as you will become officially in the class and holding a space. You can remove yourself from any class or waitlist by signing into Mindbody and clicking on “my schedule”.

It is your responsibility to communicate with us regarding sickness and/or injury. In regards to sickness, you will have to be the judge, but keep in mind that the increased circulation from exercise can often help kick the sickness in its end stages. You can always modify the workout or spend some time doing a different light exercise.

However, if you are feeling something big coming on, then taxing your system isn’t a great idea and spreading your illness to others is lame-o. Please be considerate and wipe down any equipment you use! If you get injured outside the gym, please contact us right away. We have a strong understanding of injuries and their relationship to CrossFit mechanics and can work around most injuries. We have had many athletes actively rehab with us, and achieve great results.

Talk to us. We will let you know if we think your case in not appropriate to train through/around.

All CrossFit gyms are individually owned and operated. At CrossFit Squamish our priority in coaching is quality of movement before intensity, especially as loads increase. Our coach/athlete ratio allows us to effectively monitor all athletes in a workout. However, the athlete is always responsible for following specific instructions given by our coaches and the health care practitioners that we recommend. There is an inherent risk of injury in ALL sports, but we work hard at CrossFit Squamish to minimize this risk by strictly structuring classes, having clear rules and etiquette, and most importantly having attentive coaches.

For people who are already CrossFitting and become pregnant, this should not be a problem. The exception is if there are specific complications with the pregnancy and your doctor has recommended NO exercise. Otherwise we have specific modifications that will be made to your movements and your intensity of output. If you have never CrossFitted and are pregnant, we recommend that you continue with your usual exercise routine and join us once your baby is born. We have lots of new moms that join us not long after giving birth (with specific modifications as well). A fantastic source of info is www.crossfitmom.com
 

 

Each class has roughly 15-20 minutes set for warm-up, which is extremely important for avoiding injury and achieving high results. It is your responsibility to ensure that you use this time wisely. If you need more time, come a few minutes earlier. Sometimes there will be set time for mobility work at the end of class, but generally it will be your responsibility to stay and work on this. Please ask if you need guidance. You are athletes that are training with coaches. Treat yourself as such. It is also your responsibility to utilize your coaches and health care professionals as much as required. Ask lots of questions.
The nature of measuring and recording our results is often a means for competition, either with oneself or with others. We encourage this, but keep in mind that different things motivate different people and not everyone wants to compete with anyone other than themselves. If you are going to compete with some of your training partners please make sure they are comfortable with this (otherwise keep the competition to yourself). If you don’t consider yourself a competitive person, don’t worry. We just ask that you allow us to record your own results for our stats. This is how we measure progress. We also ask you to record your results so that you can compare them to your future attempts. Competitive or not, you still have to work as hard as you can on that given day.
As an athlete at CrossFit Squamish we expect you to work hard and play a positive role in our community. Results are a product of hard work and a dedication to the program. The more you dig in the more you’ll get back. When you work hard it sets an example and encourages the people around you to press on. Support and encourage each other; we train as a group to bring the overall results up. Negative attitudes and comments will not be tolerated. We also expect you to uphold your half of the athlete/coach relationship. This means communicating needs and concerns. This also includes following the communicated rules of the gym and being receptive to coaching. The coach/athlete relationship is important to us as it is a critical component to continued improvement in the athlete as well as the overall atmosphere in the gym. If relationship issues amongst athletes, or athlete and coach, cannot be resolved, you may be asked discontinue training with us.
Like you, we train hard. We test out movements and workouts on ourselves. We will never ask you to do something that we wouldn’t do, or believe to be beyond your means. The programming is calculated and we are constantly monitoring energy levels and progression. We know what it is like to be in the different stages of learning CrossFit and we will do our best to make sure that you see a successful progression as an athlete. We will do anything possibly to get the most out of you everyday. It is our job to teach you to perform technical movements safely and efficiently. We will encourage you perform to your capacity but will never push you beyond what we believe you can accomplish. A large part of our job as coaches is assessing your physical and mental capacity inside a task as well as working with whatever motivates you. We can accommodate almost any type of limitation in the class environment and modify workouts as needed. We will be receptive to questions and feedback and do our best to answer any questions or concerns that you have about your training, health, and nutrition. Our goal is to run an efficient system that is user friendly. We will make changes to anything that we believe will make a better product for you.
We recently realized that we are even more passionate about training now than we were when we opened our doors in 2009. As owners of CrossFit Squamish our lives are dedicated to learning as much as we can about health and fitness to pass on the best knowledge that we can. We often use ourselves as experiments and believe that experiential learning is an extremely important part of acquiring knowledge. Selfishly, we also want to be the best athletes that we possibly can and work very hard to build training time into our day no matter how full our lives get. Like you, we find sanctuary in training time at the gym.

Each class will be offered once in each group session of Foundations. If you are unable to make a class (including Foundations #1) it must be made up as a personal training session at the Foundations make-up rate as listed on the Fees page. If more than one person misses a class then these sessions can be made up together. Foundations #1 must be done first. The remaining sessions can be done out of order. If another set of Foundations starts immediately after yours ends you may be able to make up your missed class with the next group.

If you know you can’t make a class that you are signed up for we ask you to cancel out of that class with as much notice as possible so that people on the waitlist may be notified. To be fair, the more notice the better! All cancellations for the early morning classes must be done by 10pm (always barring true emergencies). Please be considerate of others who may want a class space (nobody wants to get an email at midnight saying they got into the 6am class!).

We program classes Mondays, Tuesdays, Wednesdays, Fridays and Saturdays for a total of 5 sessions per week. Thursdays and Sundays are scheduled gym rest days or can be used for making up a day. We encourage you to start with 4 or 5 days a week to see the best progression. We do not recommend less than 3 as you will have a difficult time getting the results you want, getting over the hump of being sore all the time, and you will have a slightly slower progression with the more technical movements.

When you buy a pass online it will show an expiry date a set time frame from the date of purchase, however Mindbody will adjust the expiry date when you sign into your first class using that pass.
In our area of the world running, riding, climbing and skiing are examples of sports that are both very popular and very important to people. These sports are also commonly associated with injury because of their dynamic nature, lack of range of motion/mechanical movement (climbing exempt!), biomechanics and the resulting muscle imbalances, volume of time spent doing the same movement pattern, and environmental exposure. CrossFit is an important base for these athletes to give them added strength, stability and flexibility; key pieces in preventing injury. It also adds quality training time without having to add more volume in their sport (particularly in endurance sports), increases joint integrity and health, and allows the athlete to move forward by bringing up areas of weakness not addressed by just adding more sports volume. This type of strength and conditioning work is commonly viewed as integral for field and court sport training. We are just beginning to see a significant shift to this type of training for outdoor/mountain sports, with impressive testimonials from the athletes. If you are very physically active outside the gym you will notice the increase in energy output when you first start CrossFit. Foundations are slightly more spread out and less intense than regular classes so this will give you the opportunity to adapt to doing multiple activities. If you are REALLY active outside the gym we may recommend that you start with only 3-4 days a week of CrossFit once you are in regular classes, and possibly cut back (gah!) your outside activities just slightly until your body is used to doing both. You will also need to pay careful attention to your nutrition, hydration and sleep. Many people have successfully adapted to this type of training and we are happy to talk with you about your specific situation.
Only 1 month passes will be put on hold for a minimum of 7 days away from Squamish. Please be honest with us regarding your departure and arrival dates, and let us know BEFORE you go (but after the pass has been purchased) by emailing your dates away to heather@crossfitsquamish.ca
Yes. We specifically designed our system to have maximum flexibility in training times. We don’t want you to have to train at the same time each day. It’s good for you to try out different class times as this is part of the variability in training. We do require you to always sign in to a class to reserve your space.
Because of the effectiveness of active rehab, we do not put passes on hold for sickness or injury. We see people come back to train (often with modifications) much sooner this way. We are exceptionally good at modifying workouts for individual circumstances.
Some classes are more popular than others and fill up. If you would like to put your name on the waitlist please click on the sign up button. The waitlist moves frequently and you will be notified by email when you get in. Please check your email frequently as you will become officially in the class and holding a space. You can remove yourself from any class or waitlist by signing into Mindbody and clicking on “my schedule”.

It is your responsibility to communicate with us regarding sickness and/or injury. In regards to sickness, you will have to be the judge, but keep in mind that the increased circulation from exercise can often help kick the sickness in its end stages. You can always modify the workout or spend some time doing a different light exercise. However, if you are feeling something big coming on, then taxing your system isn’t a great idea and spreading your illness to others is lame-o. Please be considerate and wipe down any equipment you use! If you get injured outside the gym, please contact us right away. We have a strong understanding of injuries and their relationship to CrossFit mechanics and can work around most injuries. We have had many athletes actively rehab with us, and achieve great results. Talk to us. We will let you know if we think your case in not appropriate to train through/around.

All CrossFit gyms are individually owned and operated. At CrossFit Squamish our priority in coaching is quality of movement before intensity, especially as loads increase. Our coach/athlete ratio allows us to effectively monitor all athletes in a workout. However, the athlete is always responsible for following specific instructions given by our coaches and the health care practitioners that we recommend. There is an inherent risk of injury in ALL sports, but we work hard at CrossFit Squamish to minimize this risk by strictly structuring classes, having clear rules and etiquette, and most importantly having attentive coaches.

For people who are already CrossFitting and become pregnant, this should not be a problem. The exception is if there are specific complications with the pregnancy and your doctor has recommended NO exercise. Otherwise we have specific modifications that will be made to your movements and your intensity of output. If you have never CrossFitted and are pregnant, we recommend that you continue with your usual exercise routine and join us once your baby is born. We have lots of new moms that join us not long after giving birth (with specific modifications as well). A fantastic source of info is www.crossfitmom.com
 

 

Each class has roughly 15-20 minutes set for warm-up, which is extremely important for avoiding injury and achieving high results. It is your responsibility to ensure that you use this time wisely. If you need more time, come a few minutes earlier. Sometimes there will be set time for mobility work at the end of class, but generally it will be your responsibility to stay and work on this. Please ask if you need guidance. You are athletes that are training with coaches. Treat yourself as such. It is also your responsibility to utilize your coaches and health care professionals as much as required. Ask lots of questions.
The nature of measuring and recording our results is often a means for competition, either with oneself or with others. We encourage this, but keep in mind that different things motivate different people and not everyone wants to compete with anyone other than themselves. If you are going to compete with some of your training partners please make sure they are comfortable with this (otherwise keep the competition to yourself). If you don’t consider yourself a competitive person, don’t worry. We just ask that you allow us to record your own results for our stats. This is how we measure progress. We also ask you to record your results so that you can compare them to your future attempts. Competitive or not, you still have to work as hard as you can on that given day.
As an athlete at CrossFit Squamish we expect you to work hard and play a positive role in our community. Results are a product of hard work and a dedication to the program. The more you dig in the more you’ll get back. When you work hard it sets an example and encourages the people around you to press on. Support and encourage each other; we train as a group to bring the overall results up. Negative attitudes and comments will not be tolerated. We also expect you to uphold your half of the athlete/coach relationship. This means communicating needs and concerns. This also includes following the communicated rules of the gym and being receptive to coaching. The coach/athlete relationship is important to us as it is a critical component to continued improvement in the athlete as well as the overall atmosphere in the gym. If relationship issues amongst athletes, or athlete and coach, cannot be resolved, you may be asked discontinue training with us.
Like you, we train hard. We test out movements and workouts on ourselves. We will never ask you to do something that we wouldn’t do, or believe to be beyond your means. The programming is calculated and we are constantly monitoring energy levels and progression. We know what it is like to be in the different stages of learning CrossFit and we will do our best to make sure that you see a successful progression as an athlete. We will do anything possibly to get the most out of you everyday. It is our job to teach you to perform technical movements safely and efficiently. We will encourage you perform to your capacity but will never push you beyond what we believe you can accomplish. A large part of our job as coaches is assessing your physical and mental capacity inside a task as well as working with whatever motivates you. We can accommodate almost any type of limitation in the class environment and modify workouts as needed. We will be receptive to questions and feedback and do our best to answer any questions or concerns that you have about your training, health, and nutrition. Our goal is to run an efficient system that is user friendly. We will make changes to anything that we believe will make a better product for you.
We recently realized that we are even more passionate about training now than we were when we opened our doors in 2009. As owners of CrossFit Squamish our lives are dedicated to learning as much as we can about health and fitness to pass on the best knowledge that we can. We often use ourselves as experiments and believe that experiential learning is an extremely important part of acquiring knowledge. Selfishly, we also want to be the best athletes that we possibly can and work very hard to build training time into our day no matter how full our lives get. Like you, we find sanctuary in training time at the gym.