Iron Goat CrossFit

A holiday Monday, a good workout, and a great group of people.

These moments are a reminder that while we're here to get stronger and healthier, it's the people we train alongside that make the biggest difference.

Thanks to everyone who spent part of their long weekend with us. Whether you've been here for years or you're just getting started, you're helping build the kind of community we're proud to be part of.

See you back in the gym this week! 🐐💪

🐐 This Week at Iron Goat

We've got a fun week ahead as we head into week two of our pulling strength phase, with a mix of heavy strength, skill work, power, and longer conditioning throughout the week.

🇨🇦 Monday | Holiday Hero WOD We're kicking off the week with Holleyman at 9:00am, our only class of the day!

Take it on solo or grab a partner and share the work. Either way, come ready for a great holiday workout with the crew.

We had originally planned to head out to Lazy Lake afterward, but with the fire situation in that area we'll need a different plan. We can figure out something fun together after class, or drop an alternative suggestion in the comments!

🏋️ Tuesday | Deadlift Strength Our pulling cycle continues with dead-stop deadlifts, adding another rep this week before finishing with a shorter conditioning piece.

🤸 Wednesday | Skill Day Time to get upside down! We'll work through coach-led handstand progressions before putting those skills into practice alongside rowing and double unders.

⚡ Thursday | Power A little contrast training with hinging, jumping and explosive movement before getting into some heavier clean & jerks.

🚣 Friday | Long & Steady A change of pace after a few harder days. Longer, lower-intensity conditioning with machine work, wall balls, carries and some midline work to finish.

🔥 Saturday | Choose Your Adventure 100 toes-to-bar
100 dumbbell snatches
100 burpees
1600m run

The catch? Partition it however you want.

There's also a team-of-three option, so bring some friends, make a plan and get after it!

A really nice mix this week: heavy strength, skill development, power, aerobic work and a big community workout to finish things off.

See you at 9am Monday for Holleyman! 🐐

🏆 JULY CONSISTENCY CLUB 🏆

July was full of sunshine, summer plans, weekends away... and these folks still kept showing up! ☀️💪

Consistency isn’t about being perfect. It’s about making training a regular part of your life, even when schedules get busy and there are plenty of other things competing for your time.

Congrats to our July Consistency Club members:

Terri Fergus
Mathieu Drolet
Rick Yasinski
Kelvin Cech
Vince Dancho
Gabriela Halas
David Hridel
Kara Brissette
Michelle Shewell
Barb Hoodless
Linda Wilson
Sheryl Dancho
Matt Honeyman
Katherine Keegan
Shirley Laws
Sam Chapman-Schmidt
Leonne Van De Burgwal
Elysia Hesson
Andrena Heigh
Patricia Sutterfield

👏 Nice work, everyone! Keep showing up, keep putting in the reps, and keep building on it month after month.

🌱 Sprout Winner: Matt Honeyman
🐐 Iron Goat Winner: Leonne Van De Burgwal

And congratulations to Matt and Leonne, our randomly drawn July prize winners! 🎉

Running with Linda Tomorrow? Here's the Route! 🏃‍♀️

For anyone thinking about joining Linda for a loop (or a few!) tomorrow morning, here's the 5 km route she'll be repeating throughout her training run.

📍 Start and finish at Iron Goat CrossFit

• Cross at the crosswalk and head onto the Mark Creek Trail
• Follow the trail until just before the bridge
• Turn right and head up the hill to the top
• Turn right onto Rails to Trails
• Take the right onto the wide rock path into Marysville
• Follow the roads back to the gym.

Remember, this is Linda's training day, so she'll be sticking to her own pace and plan. Feel free to jump in for a single loop, a few loops, or whatever fits your morning. No need to arrive at 7:00 AM, just catch her as she comes through the gym.

See you out there!

🏋️ Weekend at Iron Goat 🏖️

We've got a fun weekend ahead!

Saturday 💪 7:30 am Barbell Club
Build strength, power, and confidence under the bar.

🤝 9:00 am Partner WOD
Don't have a partner? No problem! There's always a solo option for anyone who just wants to tackle a big workout on their own.

🏃 Loops with Linda is also happening Saturday morning! Join for a loop (or several) anytime throughout the morning as Linda takes on her incredible 50 km training run.

Monday - BC Day Holiday 🇨🇦 ❤️
9:00 am Holiday Hero WOD (our only class of the day)

Choose to take it on solo or team up with a partner. Stick around afterward for coffee if you can!

☀️ Then, anyone who's interested is invited to head over to Lazy Lake for a relaxed afternoon of swimming, paddleboarding, or just hanging out on the beach.

Need a ride or have room in your vehicle? Drop a comment below and let's help organize some carpools!

See you this weekend! 🐐

🏃‍♀️ Join Linda for a Loop!

This Saturday, Linda is tackling another epic training session as she works toward her next big event.

She'll be running 5 km loops, starting and finishing at Iron Goat CrossFit, from 7:00 AM until around 1:00 PM (or until she reaches an incredible 50 km!).

This is Linda's training session, so she'll be sticking to her own pace and plan. But if you'd like to get some kilometres in, you're more than welcome to join her for one loop, a few loops, or just part of a loop. Come whenever it works for you and head out with her when she comes through the gym.

No pressure. No commitment. Just a chance to get outside, move your body, and support one of our amazing community members as she puts in the work.

See you Saturday! 💙💪

📣 Please Welcome Coach Katherine!

We're excited to announce that Katherine is joining the Iron Goat coaching team!

Many of you already know Katherine from classes, and we're thrilled to see her take this next step. Her enthusiasm for learning, passion for helping others, and positive attitude make her a wonderful addition to our coaching staff.

Here's a little about Katherine, in her own words:

Hey! Here's a small write up about me 👋

I started CrossFit in 2021 and quickly developed a passion for the intensity and challenge that make the sport so rewarding. Who knew burpees could be fun?! 😄

I'm very passionate about helping people move well, recover well, and discover they're capable of so much more than they thought.

I'm so excited to be stepping into a coaching role. I'll see you in class!

Please join us in congratulating Katherine! If you see her around the gym, be sure to say hello and give her a warm Iron Goat welcome. ❤️

🐐 Iron Goat Weekly Preview

This week marks the start of a brand new strength cycle with a big focus on building a stronger pull. Over the next 6 weeks we'll be developing deadlift strength, pulling mechanics, power, and grip while continuing our running focus.

Monday kicks things off with our deadlift baseline. The goal isn't to chase an all-time PR, but to establish a smart starting point that will guide your training throughout the cycle. Quality movement always comes first.

Here's what to expect this week: • Deadlift baseline testing • Pull-up and upper body pulling strength • Power cleans and explosive barbell work • Aerobic endurance and longer conditioning • Deadlift progression at working percentages • A challenging Saturday grind with heavy and light barbell work

Every workout has a purpose, and each session builds toward becoming stronger, more capable, and more resilient. Trust the process, focus on great technique, and let's set the foundation for an awesome training cycle.

See you in the gym! 🐐

🐐 Stronger Together 💪

Saturdays have become one of the best parts of the week around here. There's something special about showing up, working hard alongside people who push and encourage you, and starting the weekend with a sense of accomplishment.

Great effort from everyone this morning. Thanks for bringing the energy, supporting each other, and making Iron Goat the community it is. Enjoy the rest of your weekend. You've earned it. 👊

We're excited to welcome Coach Niamh (NEEV) to the Iron Goat team!

We're incredibly fortunate to have Niamh joining our coaching staff. She brings a wealth of experience as both an athlete and coach, and just as importantly, she's one of those genuinely friendly people who makes everyone feel welcome. We know you're going to love getting to know her.

Here's a introduction in her own words:

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I'm Niamh, originally from Ireland 🇮🇪 Growing up, I spent my time on the GAA pitch before discovering CrossFit 12 years ago, and I've never looked back.

Along the way, I've had the privilege of representing both my club and my country in Olympic weightlifting, experiences that have shaped not only the athlete I am but the coach I strive to be.

My philosophy is simple: movement is medicine, for both the body and the mind. Exercise isn't just about getting fitter or stronger; it's about building confidence, resilience, and improving your quality of life.

As a coach, my goal is to help every person move well, believe in what they're capable of, and actually enjoy the process of training. Whether you're stepping into the gym for the first time or chasing your next big goal, I'm here to support you every step of the way.

Looking forward to meeting you all and being part of your journey. 🐐💪

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If you see Niamh around the gym, be sure to say hello and give her a warm Iron Goat welcome. We're excited to have her on the team, and we can't wait for you all to get to know her!