Iron Goat CrossFit

Iron Goat CrossFit Strength and Conditioning/ Functional Fitness

WEEKLY OVERVIEW 🐐“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I wil...
09/27/2026

WEEKLY OVERVIEW 🐐

“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” – Mary Anne Radmacher

We’re into our second week of Olympic Weightlifting! Our focus continues to be on learning, practicing and developing better positions. Plenty of opportunities to build confidence and improve technique before adding more weight.

Here’s what’s coming up!

MONDAY | Sn**ch + Conditioning
We start with a Sn**ch complex, focusing on bar path, coordination and strong positions through the pull. Then we’ll tackle a combination of rowing, Strict Pull-Ups and Devil’s Press.

TUESDAY | Back Squats + Metcon
Moderate-heavy Back Squats followed by a quick triplet of Wall Balls, Box Jumps and Push-Ups. Strength, consistency and smart pacing!

WEDNESDAY | National Day for Truth and Reconciliation 🧡 9:00 AM CLASS ONLY

We’ll come together for a special tribute workout in recognition of the National Day for Truth and Reconciliation.

THURSDAY | Clean & Jerk + Metcon
More Olympic lifting practice with a Clean & Jerk EMOM, focusing on timing, coordination and patience through the pull. We’ll finish with an ascending ladder of Hang Power Cleans and Double Unders.

FRIDAY | Overhead Squats + Conditioning
We’ll work on overhead stability, mobility and control before moving into a longer, steady-paced workout of rowing or biking, Kettlebell Swings and Goblet Box Step-Overs.

SATURDAY | Individual or Team Chipper
A big finish to the week! Burpees, Thrusters, Pull-Ups and Sit-Ups. Take it on individually or grab a partner and share the work. Pacing and strategy will be your friends!

Have a great week, team! 💪

09/26/2026

That's a wrap on Bring a Friend Week! 🐐💪

A huge thank you to all our members who invited their friends and to everyone who came out to train with us this week!

It was great to see so many new faces in the gym, share some workouts, and introduce you to our Iron Goat community.

We hope you had as much fun as we did! Thanks for bringing your energy, enthusiasm, and willingness to try something new. We loved having you here and hope to see you again soon!

Anything But Gym Clothes! 😂Apparently, we need to rethink our gym dress code.Dresses, tutus, sequins, a Minion and someh...
09/26/2026

Anything But Gym Clothes! 😂

Apparently, we need to rethink our gym dress code.

Dresses, tutus, sequins, a Minion and somehow everyone still managed to get their workout in!

Thanks to everyone who came out, dressed up and brought a little extra fun to the gym today. You ladies were fantastic! ❤️

Anything But Gym Clothes is TONIGHT!Time to get creative! Ditch your usual workout gear and show up in anything BUT gym ...
09/25/2026

Anything But Gym Clothes is TONIGHT!

Time to get creative! Ditch your usual workout gear and show up in anything BUT gym clothes for tonight's 5:30 PM class.

It's completely FREE, so come join the fun!

👉 SIGN UP UNDER EVENTS IN ZEN PLANNER!
See you tonight! 🐐💪

Strong Basics Build Advanced Skills. 💪Whether you're working towards your first pull-up or refining your bar muscle-ups,...
09/24/2026

Strong Basics Build Advanced Skills. 💪

Whether you're working towards your first pull-up or refining your bar muscle-ups, the foundation is the same.

Building strength, developing good positions, and learning to move with control are what allow us to progress towards more advanced skills.

The basics aren't something we leave behind as we improve. They're something we continue to practise and develop, regardless of our current skill level.

Every time we strengthen that foundation, we create more opportunities to learn, improve, and discover what we're capable of.

Keep building. Keep practising. Enjoy the process!

09/23/2026

Why train the Olympic lifts? 🏋️

Speed. Power. Coordination. Body awareness. Athleticism.

The sn**ch and clean & jerk give us an opportunity to develop all of these qualities while challenging ourselves to learn something new.

And you don't have to be an experienced weightlifter to enjoy them! Every session is an opportunity to practise, build confidence, improve your technique, and discover what you're capable of.

There's always something to work on, always something to learn, and few things are as satisfying as the moment when everything comes together and you nail a lift!

Want to build your confidence with the sn**ch?

Join coaches Niamh and Sean for our Sn**ch Clinic on Saturday, October 3rd at 10:30 AM.

We'll work through the technique and progressions to develop your skills, whether you're relatively new to the movement or looking to refine your lifting.

💰 $50 per person - Sign up under "Events" in your Zen Planner App (or just ask Sean)

🚨 ANYTHING BUT GYM CLOTHES! 🚨This Friday, we're switching things up at Iron Goat!Come dressed in anything BUT your usual...
09/22/2026

🚨 ANYTHING BUT GYM CLOTHES! 🚨

This Friday, we're switching things up at Iron Goat!

Come dressed in anything BUT your usual gym clothes. Get creative, have some fun, and let's see what everyone comes up with! 😂

📅 Friday, September 25

⏰ 5:30 PM

Bring your sense of humour, your creativity, and an outfit you can still move in!

Who's got their outfit planned already? 👀

09/21/2026

🐐 GOOD TRAINING IS ABOUT MORE THAN JUST GETTING A WORKOUT IN.

It's about learning new skills, building confidence in your abilities, and discovering what you're capable of.

Whether you've been training for years or you're stepping into a gym for the first time, there's always something new to learn and something to work towards.

And having good people around you makes the process even better.

It's Bring a Friend Week at Iron Goat! We're excited to welcome some new faces into our community and share what we love about training together.

Let's have a great week! 💪

“Success is walking from failure to failure with no loss of enthusiasm.”– Winston Churchill🏋️ OLYMPIC WEIGHTLIFTING STAR...
09/20/2026

“Success is walking from failure to failure with no loss of enthusiasm.”

– Winston Churchill

🏋️ OLYMPIC WEIGHTLIFTING STARTS THIS WEEK

This week kicks off our new Olympic Weightlifting phase!

The goal over the coming weeks isn’t simply to lift more weight. We’ll be spending plenty of time learning, practicing and refining the Sn**ch and Clean & Jerk, with progressions designed to help you better understand the movements, improve your technique and build confidence with the lifts.

Here’s what’s coming this week:

🏋️ MONDAY – SN**CH
This is where we get to learn and practice. We’ll work through Sn**ch progressions and complexes on a timer, gradually increasing load while getting lots of quality reps along the way.

🤸 TUESDAY – GYMNASTICS
Upper body gymnastic pulling progressions followed by:
Wall Balls
Med Ball Sit-Ups
BMU or Pull-ups

🏋️ WEDNESDAY – CLEAN & JERK
More learning and practice. We’ll work through Clean & Jerk progressions and complexes on a timer, gradually increasing load while developing better positions, timing and confidence in the lifts.

🏃 THURSDAY – LONG & LOW
25-minute AMRAP:
200m Run
5 Wall Walks
200m Run
10 Toes to Bar
200m Run
20 Alternating Dumbbell Hang Sn**ches

🍑 FRIDAY – SQUAT DAY
Tempo Front Squats followed by a short conditioning piece to finish the week.

👥 SATURDAY – SOLO OR TEAM?
Intervals featuring rowing, dumbbell step overs and Handstand Push-Ups, with individual and team versions available.

A fun first week of the new cycle with lots of opportunities to learn, practice and develop new skills.

Let’s get after it! 🐐

09/19/2026

THERE'S ALWAYS SOMETHING NEW TO LEARN. 💪

One of the best things about CrossFit is that there's always another skill to develop, a movement to refine, or a new challenge to take on.

Whether you're learning your first clean and jerk, working on your gymnastics, or refining a movement you've practiced for years, there's always room to grow.

And that's what makes training exciting!

It's not just about getting a workout in. It's about learning what your body is capable of, developing new skills, and enjoying the process of getting better.

Learn. Practice. Improve. Repeat. 👊🐐

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417 304th Street
Kimberley, BC

Telephone

+12503180672

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