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Keeping the CFC Crew Safe


We, at CrossFit Calgary have the health and well being of our members in mind at all times, and especially now during these time of the COVID pandemic. We are so happy and proud to be re-opened and want to ensure that we remain open to be able to serve our community in the areas of health and fitness.

As such, we have initiated a number of procedures and safety measures issued by AHS to keep everyone healthy and happy while they WOD with us. Below is a description of those procedures and measures:

Class registration –  We have reduced class times and maximum number of participants to 17 to adhere to the AHS restrictions. As such, we will need you to reserve you class spot online before attending by logging into your account with us. Using your email address as your username and by creating a password you can reserve a spot in your choice of class up to 30 minutes before the class start time. If you can no longer attend a class we kindly ask that you cancel your spot so someone else may take it. You can cancel up to 1 hour before class start time. We strongly encourage our members to attend the same class times throughout the weeks to adhere to the “cohort” model.



On Wednesday, July 22 City of Calgary mayor, Nenshi announced the city would be mandating the use of personal masks in all indoor public spaces as of August 1. There are some exemptions to this bylaw which includes those who are engaged in fitness. Participants engaging in fitness are not required to wear masks as they’re a health risk in this setting. Starting Saturday, August 1, every person entering the gym will need to have a mask on up until the point of starting the warm up. Masks can then be taken off but kept within each participant’s bubble during the workout. Once the WOD is done, the mask must again be put on. Then equipment sanitizing and placement back in their proper storage can be completed. Coaches will have masks on for the duration of the class except for during the technical instruction and demonstration phase. Once the workout commences, coaches will put their masks back on to walk about and offer corrections and coaching cues.


Firstly, if you have any symptoms or are feeling unwell, please stay home. Here is a link to the guidelines on symptoms. https://www.alberta.ca/covid-19-testing-in-alberta.aspx

We will need you to arrive no earlier than 10 minutes prior to class start times.

Entering the gym

Enter the building staying 2m apart and proceed to our hand sanitizing station which will be right inside the lobby beside the door. Please take one pump of the hand sanitizer using the inside of your wrist or forearm and then pump the sanitizer before leaving the door way. The person behind will wait until the hand sanitizing station is cleared and then proceed to the station.

Now that we are required to wear masks, we can again have chairs in the lobby. Class participants can use the chairs to change shoes once they enter the lobby as long as they stay mindful of keeping their distance from other masked participants. We also can use the members’ cubbies once again. Please place your gym bags and personal belongings in the members’ cubby storage.  Unless individually specified, we’d like to keep the floor space free from personal belongings as this does introduce a tripping or equipment collision hazard. There are 17 blue chalked circles outlined on the gym floor. These “bubbles” are each 3 m in diameter which gives us the required 3m distance from anyone else on all sides if you remain in the centre while you workout.

Before leaving the member’s storage area, please grab a sanitizing spray bottle and a towel to keep with you during the WOD.

Getting Equipment

Coaches will direct participants to get all of their required equipment at the beginning of class to keep the numbers of participants at each equipment station and moving about to a minimum.

All of the equipment will have been sanitized before each class so you needn’t sanitize your equipment before using.


First of all HAVE FUN!! It’s been amazing to once again WOD together! We want to remain open and continue to do so, so please, when WODing  be mindful of your movement about and stay 3 m away from any other person while working out. Heavy breathing and sweating should stay in your bubble!!

Post WOD

If you’re the first once done, hurray! Your reward is you get to replace your mask first. We can move about as we would keeping in mind the social distancing while we have out masks on. On the way back from the bathrooms please use the hand sanitizer station at the end of the hall. Press the handle with your elbow and squirt some foam hand sanitizer into your palm and immediately start sanitizing your equipment. You will need to spray down each of your pieces of equipment. Once complete,  you’ll need to disinfect the bottle and handle of the bottle before returning it to it’s rightful home.

Exiting the facility

We can once again use any door to exit as long as we have our masks on and maintain our distance from others.


We can once again hang out and mingle after class with our classmates. Again, keeping in mind the social distancing and doing so with a mask on.  We want this to be the best hour of your day but we want to do it safely so this is the compromise.


Please bring any accessories you wish to use such as chalk. If you have them, we encourage you to bring your own skipping rope, bands, lacrosse balls, etc. wherever possible. It limits the amount of contact. We cannot have any chalk bins on the floor so if you’d like to use it, please bring your own. We’re sorry to report that AHS does not allow shower use at this time. You’ll have to come ready to WOD and shower back at home. We also will have no note pads or pens available for use. Again, make sure to stock your gym bag if you want to keep score of your WOD.

Please be assured that all touchable surfaces (especially the bathrooms) will be sanitized before each class.

If you have attended a class and develop symptoms please immediately self isolate and get a test. Please notify us via email of any symptoms and when you receive your results so that we may take precautionary measures.

Here is the link to the mandated measures for gyms and fitness facilities issued by Alberta Health Services.



CFC’s Response to COVID-19


Based on information delivered from the CDC (Centre for Disease Control) we, at CrossFit Calgary hold the following beliefs and policies regarding the current Coronavirus outbreak:

The population most at risk are:

  • It is not expected that most people will develop serious illness. The disease most seriously affects adults and older adults. Starting at 60, there is an increased risk of death and the risk increases with age. The highest risk of serious illness and death is in people older than 80.
  • People with serious underlying health conditions also are more likely to develop serious outcomes, including death.

Recommendations for those at highest risk (population described above) are:

  • Ensure supplies are on hand, like routine medications for blood pressure and  diabetes.
  • Have enough household items and groceries to be prepared to stay at home for a period.
  • Avoid crowds, especially poorly ventilated spaces.
  • Avoid non-essential plane trips.

What this means for the CrossFit Calgary community? The following are CrossFit Calgary’s policies to protect our community against the COVID-19 virus:

  • Wipe down any and all surfaces touched with the disinfectant cleaners that are provided at the two cleaning stations on the gym floor after use.
  • Wash your hands before and after classes.
  • Use the hand sanitizer dispensers during classes.
  • Sneeze or cough into your sleeve.

Should you have the following symptoms we are asking that you stay home until the symptoms resolve:

  • fever
  • persistent cough or sneezing
  • sore throat

Protecting our community is paramount to us and part of that is keeping up with accurate, up to date and factual information.  The CDC website is just the resource to provide such information and we encourage all of our members to use it as their main source of knowledge on COVID-19. You can also visit their Instagram page at @cdcgov where Dr. Nancy Messonnier gave a briefing on March 9 with the latest updates.


CrossFit Margins – Seniors


CrossFit Margins is intended for those that have felt marginalized by the fitness world; too old, too weak, too unfit, or any other limiting categorization that kept us from reaching our health and wellness goals.

With CrossFit Margins, we intend to break those barriers and prove that while CrossFit may not be for everyone, it is for ANYONE!

CrossFit Margins – Seniors is a 8 week program offered Mondays and Thursdays from 11am-noon starting Tuesday, October 15 to December 10. As part of this introductory and limited time offering, CrossFit Calgary members can nominate a senior who wants to break the margins of fitness and would benefit from such a program to take part for FREE. Nominations must be made by email before September 30.

Nominations will then be sent an intake form containing some pertinent information and requesting health and background information. 8 candidates will be chosen to be a part of the program.

Help us keep from people being put “in a box” and instead let’s find them “in THE box” Crew!




Patti’s 1 Year CrossFit Anniversary!


Patti C. is celebrating her one year anniversary of CrossFit and sharing her incredible progress with her inspirational story and we’re so proud of her!

Here’s what Patti had to say after one year of doing CrossFit.

“Today is my one year CrossFit anniversary. My goal for today was to be able to do one pull up.  Just one. I have not achieved that but, I  have lost 30 pounds and gained lots of strength! As great as that is, it is not the best thing that CrossFit has given me.

On February 26, 2016, I woke up with a little kink in my upper back. It kept getting worse and by the end of March, my upper back and neck was a mass of pain like I cannot even describe. My left arm and hand were completely numb. I couldn’t sleep, sit or lie down. I just paced circles in my house crying. My diagnosis was severe degenerative disk disease with 6 disks in my neck being affected. My doctor just kept giving me more drugs and referring me to more specialists (none of whom could see more for at least 4 months). One morning I decided that, if this was going to be my new normal, I was going to have to do a better job of living with it. I went back to a personal trainer I had been working with for a couple of years and asked him to help me.  I couldn’t hold a 5 pound weight in my left hand, I had to do push ups against the wall because my arm would just collapse under me. But three weeks later my strength was returning and the pain was reduced by about 30%. I wondered what would happen if I stepped it up a notch.

My friend had been after me for years to try CrossFit . I wouldn’t go with her because I had seen CrossFit and I truly didn’t think that I could do it. I was afraid to fail in front of people I knew. Then I read about the 6 week, Women’s Only Challenge at another box. I started on May 9th, 2016 but, kept it a secret from everyone I knew. Six weeks later I knew I could do it. And my pain level was about 70% reduced. Thank you Reebok CrossFit Ramsay for giving me the support, coaching and confidence to start.

At the end of the challenge I moved to my current box, CrossFit Calgary. I have never worked out anywhere that was as inclusive, supportive and effective. Thank you Rhiannon and Brett Marshall for your leadership.  Thank you coaches Michele, Josh and Todd for teaching me, pushing me and keeping me safe. And my friends in the 9:00 am class, you are amazing athletes and  amazing people.

My neck is never going to heal but, thanks to CrossFit, I am managing it very successfully. At the one year mark, I am medication free and, on a good day I am 95% pain free. On a bad day, maybe 70%. But thankfully, there are not many of those.

And, I will get that pull up!!”

Patti C.

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A Bittersweet Farewell


Claude McDonald was quoted as saying, “Opportunity is a bird that never perches.” and just as the quote’s truthful message describes, Coach Jason is leaving CFC to explore a new opportunity come March. We wish Coach Jason all the best in his next upcoming adventure. His presence will be missed and his impact will be felt long after he’s left. Thank you Coach B for all you’ve done for our community.

“Hello my CrossFit Calgary family.

I’m writing everyone with the sad news that you’ll be seeing a lot less of me in the near future. An opportunity has come along that I had to take that will see me taking a much smaller role within the gym and community. It has not been an easy decision for me to make; but ultimately I believe it will be a positive one.

First of all I’d like to thank Brett and Rhiannon for taking a chance with me and making my dream a reality. When I showed up to CFC over 5 years ago I had no idea what I was getting in to, I just knew that I wanted to coach CrossFit and make it my career. They found a way to make it possible for me to do just that and I will be forever grateful to them for giving me the chance to do what I love for so long.

Next, the CFC Coaches. You are all amazing people, and I’ve been very lucky to have learned so much from you. From the time I showed up, every single one of you has had a huge influence on who I’ve become over the last few years. I’ve emulated all of you, and I value so much the vast knowledge and experience that each of you so generously share with others every day. Every one of you has taught me something that I will hold dear for the rest of my life.


Finally to all of the members, from those I barely know, to those I know too well: Thank you!

Thank you for trusting me. Thank you for believing me to be someone much greater than I am and making me try to live up to that belief. Thank you for making me believe that I had something worth sharing.

I’ve seen so many of you change so dramatically from the time you first stepped through the door, and I’ve see so many of your little ones become not so little anymore. You really have become my family.

The most fulfilling experience I’ve had in my life has been to see all of you showing up, on good days and bad, and putting everything you can into making yourselves better. It never gets old to see the belief that I have in you get replaced by your own belief in yourself. I will cherish these experiences forever.

The trust you have placed in me has been an honour; and, though there were days I didn’t feel like I could live up to that honour, I always tried to.

Thank you for making CFC the place that it was, is and will be”.


Coach Jason

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CFC Teen goes to Youth Olympics!


Katherine Hogan qualified for the Youth Olympics in bobsled being held in Lillehammer, Norway from Feb.11-21! Katherine was away competing from November 25 to December 18 where she spent the first week in Igls Austria and then she went on to Lillehammer for the final two weeks. Overall in the competition she placed 5th, 7th, 12th, 14th, and finished 10th in the world rankings! Incredibly this was after she had 2 pretty serious knee injuries requiring surgery. Coach Laura stated that she kept coming to class and working on getting her legs strong and under the careful guidance of her CFC Teens coaches was eventually able to do squatting and jumping again. She later suffered a concussion and after recovering she continued to work hard in class. Coach Laura calls her “a very hard worker and very dedicated to whatever she sets her mind to. She is always very positive and helpful with all the other teens as well. I have actually never seen her in a bad mood or slacking off in class”. Way to go Katherine! We wish you all the best in Lillehammer!!

  • Keeping the Crew Safe

    We, at CrossFit Calgary take the health and well being of our members to heart. In response to COVID we have put in place some health and safety procedures for our re-opening.

    Please take the time to read and review what we are doing to keep the Crew safe when WODing by visiting our COVID Response webpage here.

    All classes now require pre-registration ONLINE. Click here to sign up for classes.

    Thank you.

  • CrossFit Teens

    We are happy to relaunch our teens program! *As per AHS restriction updates Teens classes will be held outdoor effective Mon. Apr. 19

    Sessions restarted Tuesday, February 9.

    Tues/Thurs/Sun sessions are currently SOLD OUT!

    Mondays, Wednesdays and Fridays from 4:30-5:30pm are now SOLD OUT!

    We thank our young athlete and families for their support and look forward to getting strong together.

    Email admin@crossfitcalgary.ca to sign up on our waitlist.

    More Info | Contact Us



As announced Tuesday, April 6 by Premier Jason Kenney, all gyms and fitness studios are mandated to return to Phase One health restrictions which bans indoor group training effective immediately in efforts to curb the rising number of positive COVID-19 cases.

As such, we will hold a 3 way hybrid schedule consisting of; Zoom At Home WODs, Outdoor WODs and in person classes (teens only) starting Saturday, April 10.

Emails have been sent and communication has been posted on our private Facebook group, “Foster Community with CrossFit Calgary”. You can email us at admin@crossfitcalgary.ca for further inquiries.

We look forward to staying healthy and fit with you in the park and on the screen!