CrossFit Connection

🎉 CrossFit Connection’s 18th birthday! 🎂

We will start the day with a community WOD! WOD will start at 9:30 and go until 11; 3- 30 minute workouts followed by lunch at 11:30.

Teams of three, all levels are welcome and you’re welcome to bring a friend and show them what CFCs community is all about. See you guys there!

🔥 CFC HYROX SIMULATION SERIES – SUMMER 2026 🔥

Hot off the success of our athletes completing Ottawa and heading to Toronto, we are thrilled to announce the CFC HYROX Simulation Series— three events across the summer designed to give you the full race day experience right here at home, at every level of the distance!

THE SERIES
🗓️ Race 1 – Half Distance (500m Runs) | Sunday, June 28th

🗓️ Race 2 – 3/4 Distance (750m Runs) | Sunday, July 26th

🗓️ Race 3 – Full Distance (1km Runs) | Sunday, August 23rd

Each race builds progressively on the last — whether you’re brand new to HYROX or using these sims to sharpen your prep for an official race later in the season, there is a distance for you.

🎟️ ATHLETE PRICING
CFC Members - $30 per event

Non CFC Members - $50 per event

🏆 Series Bundle (all 3 races) – $80, $125 respectively

Tickets are open to CFC members and the public — so invite your friends, your coworkers, and anyone who’s been curious about HYROX. The more the merrier!

🙋 WANT TO HELP?
We are looking for volunteer judges for all three event dates. If you’re interested in helping run one or more of these events please let a coach or staff member know — we’d love to have you involved behind the scenes!

May Member of the Month 💪 🏅  Sara Eby!!

Q: Favourite CrossFit Movement?
A: Favourite CF move is snatches 🩷 … because they are so technical … when you improve at them (even just a little) you feel very accomplished 😄
Q: How long have you been a member at CFC?
A: I’ve been a member for two and a half years now!!!

Q: What is your favourite part about CFC?
A: Favourite part about CFC is the community and the programming! Both help me improve and grow.

Congratulations Sara!! We LOVE having you as an awesome member of our community!

HYROX Ottawa weekend is here 🔥

We’re proud to have so many incredible athletes representing CrossFit Connection on the competition floor this weekend. From the early mornings and tough training sessions to the countless kilometres, sled pushes, wall balls, and everything in between — the work has been done. 💪

Now it’s time to trust the training and go show everyone what CFC is all about.

We’ll be cheering you on every step of the way. Good luck to all of our athletes taking on HYROX Ottawa this weekend — go crush it! ⚡️🏃

CFC TrainHard HybridAthlete

🇨🇦 Victoria Day Holiday Hours - Monday May 18th 🍓

Happy Victoria Day, CFC! We’ll be marking the long weekend with one of the most iconic workouts in CrossFit —MURPH 💪🏃

For those unfamiliar, Murph is a Hero WOD consisting of a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1 mile run — all done in a 20lb vest if you have one. It’s a gut check, a community moment, and a perfect way to honour the long weekend. Come out and suffer together 😄🔥

VICTORIA DAY SCHEDULE
🏋️ CrossFit Classes: 8:30am | 10:00am | 12:00pm
🏃 Open Gym: 8:00am – 1:00pm
🏋️‍♂️ Powerlifting: 10:30am – 12:30pm

Enjoy the long weekend — but earn it first! 🇨🇦🙌

🗓️ Victoria Day Holiday Hours 🗓️

Hey CrossFit family! 🇨🇦
Please take note of our adjusted hours for Victoria Day weekend:
💪 Friday, May 17th: Regular Hours
🏋️ Saturday, May 18th: Regular Hours
🚴 Sunday, May 19th: Regular hours
🎉 Monday, May 20th (Victoria Day): Holiday Hours

We’ll be back to our regular schedule on Tuesday, May 21st.

Enjoy the long weekend, stay active, and see you back in the gym soon! 💥

👏 WELCOME COACH BEN 🤘

Ben Russo has been a committed member to CFC for many years now and is always ready to lend a hand when needed. We are so excited to welcome him to the coaching staff at CFC and excited to see the new knowledge he brings to CFC classes. If you see him shadowing our coaches during class over the next few weeks make sure to say hello and welcome him to the team

Here is a little message from Coach Ben:

“I am thrilled to be joining the team of coaches here at CFC!
My CrossFit journey began in 2012 and over the years, I have been blessed with the opportunity to compete with athletes all over North America while keeping the fun within the sport of CrossFit. I have always had an interest to coach and share my experiences with the community, and now I have the opportunity to do so!
I look forward to learning, sharing and most importantly, to be a part of your Fitness journey! Let’s GO!”

🤘 Juniors Training Camp!! 🤘

Huge shout out to our fearless leader Coach Michael who was invited to coach at the 2024 Ontario Junior Training Camp!! Huge accomplishment and well deserved.

In addition, we have TWO juniors athletes who were invited to the camp as well! Sending positive vibes to Ella and Declan as they join the team Ontario athletes for some awesome training this weekend!

Our club is a force to be reckoned with, and we’re just getting started. 😤

Coach Folo is Semi-Finals bound!! 👏💪

Our community is SO proud of Coach Folo as she sits TOP 5 IN NORTH AMERICA EAST going into the CrossFit Semi Finals.

Erica puts in the hard work every single day and shows us what it really is to be one of the best crossfitters in the world.

We can’t wait to see what comes next. Sending all our energy as Folo ramps up to head to Tennessee!!

💪 THANK YOU ☀️

We had an INCREDIBLE weekend hosting !

To our incredible members who volunteered their time and efforts, we could not have run this event without you all!

To the competitors who lit up the place with ferocious energy - congratulations and well done!! We loved seeing everyone give it their all!

thank you for helping all the athletes have a great day of competing!!
thank you for capturing everyone’s best!

We can’t wait for the next one 🤘