Semiahmoo Athletic Club

We’ve got our next Pilates session coming up at Semiahmoo Athletic Club!

🗓 Sunday, April 19
⏰ 10:00 AM

There’s more to the core than your abdominals. This class will be more of a traditional Pilates class, focusing on core and spinal mobility.

Bonus: Free Pilates Class Opportunity 👇

Lori is offering a free class to anyone in our Semiahmoo community who wants to try it out.

She offers a variety of class times that can accommodate a complimentary drop in:

• Tuesdays: 8:30 AM or 9:30 AM
• Wednesdays: 3:30 PM (men’s class) or 4:30 PM (athletes class)
• Thursdays: 9:00 AM, 10:00 AM, 11:00 AM, or 12:15 PM

If you’re interested, you can email her directly at [email protected] to book your free class.

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Spots for April 19 are limited, so make sure to reserve yours on ZenPlanner!

FREE Mobility Workshop for Members
FOOT FOUNDATIONS: BUILD FROM THE GROUND UP

Hosted by Lori Thompson, NCPT®

The feet are your foundation.
They carry you through every lift, every step, every workout — and they’re your body’s first connection to the ground.

There are 26 bones and 33 joints in each foot.
If they’re not moving well → everything above them has to compensate.

This 60-minute workshop is designed to help you:
• Understand foot anatomy + joint mechanics
• Learn how the foot moves during walking + running
• Improve mobility, stability, and control from the ground up
• Restore natural foot function using:
– manual techniques
– banded strengthening
– ball rolling + activation drills

Why this matters:
Better feet = better squats, stronger lifts, improved balance, and fewer injuries.

📍 Sunday @ 10:00 AM
📍 Semiahmoo Athletic Club

Spots are limited — reserve yours through the member app.

This one’s gonna test your engine, your grit… and your legs

FOR TIME:
▪️ 50 Burpees Over the Bar
⏱ REST 1:00
▪️ 30 Power Snatches (135/95)
⏱ REST 1:00
▪️ 150 Air Squats

FRIDAY NIGHT LIGHTS IS BACK 🔥

Starting this Friday.
3 weeks.
3 workouts.
One community.

Every Friday from 4:30–7:30PM we’ll run the official CrossFit Open workout in heats with judges, music, and the whole gym cheering you on.

What it is:
A worldwide CrossFit competition where you complete one workout per week — scaled, RX, or foundations. All levels welcome.

How to sign up:
• Register for the CrossFit Open at games.crossfit.com
• Add your name to the heat sheet at the gym
• Show up Friday and throw down

This isn’t about the leaderboard.
It’s about showing up.

Let’s pack the house for 3 straight Fridays ⚡️

FREE Mobility Series for Members – Bulletproof Your Body 🛡️

Hosted by Lori Thompson (NCPT®), Owner of Mindful Movement

This free mobility series is designed to help CrossFit athletes build the foundations needed to move better, lift stronger, and stay injury-free — especially with the CrossFit Open right around the corner.

Each session builds on the last, progressively teaching you how to improve mobility, stability, and muscle engagement in the positions we use every day in

CrossFit:
Squats · Hinges · Overhead work · Olympic lifts · Gymnastics

Lori has 25+ years of experience teaching Pilates and mindful movement. Her approach helps athletes find strong, stable positions, improve body awareness, and build real resilience — so mobility actually transfers to performance, not just stretching.

Personal note:
Working with Lori has helped me better engage my core to protect my spine, improve efficiency in gymnastic movements, and activate “sleepy” muscles like the glutes — leading to better strength gains and fewer aches from overusing already tight areas.

This series is ideal if you:
• Have injuries or movement limitations holding you back
• Want better core control and stability under fatigue
• Feel everything in your low back or hips instead of glutes
• Want to prepare your body for Open workouts more safely and confidently

📅 Mobility Series – 10:00 AM
• February 22
• March 29
• April 19

⚠️ Limited to 15 athletes per session
Please bring a yoga mat.

Depending on interest, we’ll be adding additional sessions.

Strong positions. Better movement. Long-term progress

HAPPY BDAY ERIN FIRST MEMBER AT SEMI

BUY IN:51 DOUBLE UNDERS (102 SINGLE UNDERS)

3X ROUNDS
17X TOES TO BAR
17X BURPEE BOX JUMPS
17X PULL-UPS

BUY OUT:
51FT HSW 10 FOOT SECTIONS (SCALE 10X WALLWALKS OR 51 SHOULDER TAPS)

EMOM X 4SETS
STATION 1- 14/10 CAL ROW
STATION 2-1-4X WALL WALKS
STATION 3- 12/8 CAL SKI
STATION 4-MAX CLEANS 155/105 RX PLUS 185/125


STATION 5-REST

Semiahmoo showing up this weekend 💥
Hybrid Event • Dec 20–21 • Vancouver Convention Centre
Proud of every athlete repping the gym.
Let’s go, Semi.

HYROX VANCOUVER 🇨🇦
Proud to have 42 athletes representing SEMI on the race floor.

Built in the gym.
Tested on the floor.
Stronger By Semi.

🚨 HEAVY WEIGHT ZIP-UPS DROP 🚨

Limited quantities – first come, first served.
Sign-up sheet goes live THIS WEDNESDAY.

CHOOSE YOUR:

• Colour: Black / Blue / Grey
• Size
• Logo (options will be shown)

⸻

HOW TO SECURE YOURS:
1️⃣ Find the sign-up sheet at the front desk
2️⃣ Write your colour – size – logo
3️⃣ Payment due when orders are confirmed

⸻

These are HEAVY. PREMIUM. SEMI QUALITY.
Once they’re gone… they’re gone.

HBD FREDDIE

16MIN AMRAP OF
20/14 CAL BIKE OR 400M RUN
16X KETTLEBELL SWINGS 24/16
9X TOES TO BAR
16X KETTLEBELL STEP FOWARD LUNGES 24/16

PARTNER WOD SATURDAY

“WHERE IS THE REST?”

30MIN AMRAP OF: IN TEAMS OF TWO

PARTNER A: 3MIN BIKE FOR CALS

PARTNER B: AMRAP OF :
3X SN**CH 115/85
5X TOES TO BAR
9/7X PUSH -UPS