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WOD: HSW, Pullups, OHSs, Ropes

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Wednesday Workout Of the Day

SKILL

Handstand Walk
E2Mx5…
L1 – 30sec Pike Hold
L2 – 30sec Pike Walk Around Box
L3 – 30sec Wall Walks
L4 – 30sec Shouder Taps
L5 – 30sec Kick up & Walk to Wall
L6 – 30sec Max Distance Handstand Walk

WOD

For as long as possible…

0:00-2:00
10 Pullups
10 Overhead Squats (95/65)

2:00-4:00
12 Pullups
12 Overhead Squats

4:00-6:00
14 Pullups
14 Overhead Squats

6:00-8:00
16 Pullups
16 Overhead Squats

Continue until you can no longer complete the prescribed reps within the time frame.

BUY OUT

3 Rope Climbs

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MEMBERSHIP UPGRADE

Scott

COACH

Sports and fitness are two things that have gone hand in hand for me since I was young. As a kid, I played every and all sports that I could, including swimming, soccer, lacrosse, baseball, and hockey. As I grew into my teenage years, I developed a passion for hockey and I knew that if I wanted to succeed, training my fitness would be a huge part of that.
The first time I stepped into a functional fitness gym, I was hooked. The competition, the comradery, and the motivation and desire to push past your boundaries that you never thought you could achieve are things that have driven me on my fitness journey over the years.
After I retired from competitive sports, I needed another outlet to burn energy and maintain that healthy level of activity and that is when I really started to focus on developing my functional fitness. I trained and coached the adult program at a gym in Mississauga for 3 years where I was not only able to pursue and develop my own fitness goals, but also help other members set and achieve fitness benchmarks they never thought they could hit.
When that gym closed, I tried the big box gyms and hated it. I couldn’t stand the 2 hour workouts for 45 minutes of work but the big thing was I missed the community and the membership at the old gym. When my fiancé and I moved to Guelph, we met a nice couple who happened to own a Crossfit gym in Guelph. Craig invited me to come try it out and from the first day that I stepped into Royal City CF, I knew that this was the place I was meant to be.
I’ve been at RCCF since October of 2021 and I have loved every second of it. It’s been awesome to celebrate hitting new PR’s, hitting new gymnastic skills, and attending the socials as a member but now I am even more excited to do all of that as a coach. I’m looking forward to embarking of the next chapter of my fitness, and Crossfit, journey with the team at RCCF.

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Lindsay Thompson

COACH

The first time I got involved with functional fitness I was a long distance runner hoping to gain some strength. This gave me so much more than the ability to do pull ups and gain some muscle mass. It gave me the ability to pass tests to become a firefighter, the energy to run around and play with my growing family and it provided a community of friends (and my husband!).

I grew up playing multiple sports including basketball, volleyball, soccer and track. Royal City Community Fitness helped to tie in different aspects of sport back into my life as it is so versatile and group oriented. I am hoping to use my background in athletics and my Human Kinetics degree to progress as a coach. Royal City has a great community of people and I hope to create a welcoming environment for new and old members.

CERTIFICATIONS

CrossFit Level 1
Bachelor of Science (Human Kinetics)
Emergency Medical Responder

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Sarah Harris

COACH

I graduated from Brock University with Bachelor’s degree in Physical Education, and a Master’s degree in Professional Kinesiology. My education helped me gain vast knowledge on exercise programming, functional movement and leading a healthy lifestyle, which I am now able to translate to the members as a coach at RCCF!

When I was younger I loved to play sports and encouraged my parents to enroll me in a new sport every season. Tennis eventually became my sport of choice and I played for the Brock University varsity tennis team where I was able to learn a lot about myself as an athlete. My time at Brock also allowed me to aid in the Athletic Therapy clinic where I assessed many common athletic injuries.

My shift in focus from playing team sports to functional movement training was driven from a goal to improve my health and push myself harder independently. I started spending multiple hours in the gym engaging in different styles of training until I reached my goal of losing 55 pounds. During this process training has become my outlet and my escape from reality, like many athletes. Remember: train or remain the same!

CERTIFICATIONS

CrossFit Level 1
Bachelor of Physical Education (BPhEd)
Master of Professional Kinesiology (MPK)

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Perry Miron

COACH

My functional fitness journey started when I was 17. As a kid I was always playing, moving and competing. So when my friend came to me one day and said “My buddy’s dad’s friend opened a gym, it’s kinda intense but wanna try it out?”, I immediately said yes. All it took was one workout and I was hooked. Sore, but hooked. I’m so grateful for those early years I had training, where my friends and I pushed each other beyond our limits every day and really honed in on our skills and technique. It was a lot of fun being part of fitness as a sport in its infancy, and watching it grow into what it is today.

Fast forward to present day, after a few years off I’ve come back with a new approach focused on form, mobility, longevity and mindset. I may not be as competitive as I used to be, but I’ve learned to train smarter, not harder, and I feel I am truly a better athlete now because of it. After time off, I’ve realized the value of community, and how important it is to have a supportive group of people around you to help you achieve your goals. In my coaching, I look to instill in all members a sense of togetherness and community cohesion. by promoting positive mindsets and self-talk. I want to make your body feel better through functional mobility by approach movements with a “form first” attitude. These core values are integral to my coaching and training. I get so pumped when I see other people getting after it and pushing themselves to their limits. So regardless of where they start, I’m excited to help motivate members to do whatever it is that gets them moving and active.

CERTIFICATIONS

  • CrossFit Level 1
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Madé Quay

COACH

I began my functional fitness journey in 2013. I grew up very active, starting out as a competitive gymnastics and then moving into competitive soccer. I liked different aspects of both sports. In gymnastics, I loved the strength, power and the attention to perfecting skills. In soccer, I loved the team aspect. After high school I found it difficult to stay active as I was not used to training without a coach and also not comfortable doing anything in the gym other than running on the treadmill (which I found rather unfulfilling). I remember hearing about CrossFit and being super nervous to start because I had absolutely no experience with lifting weights. I eventually tried a class and was immediately hooked. I loved the competitive but friendly atmosphere, I loved having a coach and I loved learning and improving new movements.

The biggest thing I noticed after doing functional fitness for a few months was that I loved feeling like I was part of a “team” or community. As a coach at Royal City, it is my goal to make sure that everyone has that same feelings of being part of a strong community, regardless of where they come from or of their athletic abilities. I want every single member to feel that they have people in their corner and that they are being given the tools and support to grow in all aspects of their lives. As a coach, I strive to make every members’ day better, whether it be by the fact that they had a great conversation, saw an improvement, got a good workout in or surprised themselves by doing something they never thought they could do. I have already learned so much from the members by the way that they tackle new skills, support each other or maintain a positive attitude throughout life, and I can’t wait to see what else I can learn from the RCCF community.

CERTIFICATIONS

CrossFit Level 1
Bachelor of Arts (International Development)

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Tiff McLean

COACH

I grew up in a very competitive family. Sports and fitness have taken precedence since day 1! My main youth sports were skating, track & field, cross country running and cheerleading. ⁣
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I attended Confederation College in Thunder Bay for Recreation and Leisure Services and completed my final internship at the Canada Games Complex. ⁣
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⁣I then spent the next 14 years teaching and attending various fitness classes. Everything from AquaFit, Belly Dancing, Squash, Zumba and Dryland training for local sports teams and school groups.⁣
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⁣While I was working at the Complex I also tried to teach myself how to dive. The Head Coach of the Thunder Bay Diving Club finally came down to the pool deck and told me he would teach me how to dive if I would begin training to be a Diving Coach. I am now a NCCP certified coach and a master facilitator in diving. I am also a certified gymnastics, and figure skating coach. ⁣
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⁣Four years ago, while the HIIT/Boxing gym I trained and coached at was closed, I tried my 1st CrossFit class. I felt like I had finally found a perfect replacement for the competitive team environment I had been missing since college. ⁣
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⁣There are many aspects of functional fitness that I love! Every single workout is a challenge. Improvements can be made every single day. At almost 40 years old, I have seen continuous growth and strength in a wide variety of skills. I am excited at the prospect of getting older and stronger!⁣

CERTIFICATIONS

CrossFit L2
NCCP Certified swimming/diving coach
CrossFit Nutrition 1
CrossFit Scaling

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Devin Morgan

HEAD COACH

From a very young age, sports and performance have been a focal point of my day to day life. Growing up in a healthy, active family, I was taught the importance of activity and healthy eating from the get go. Throughout grade school and the earlier years of high school I participated in several organized sports. It wasn’t until the later years of high school that I discovered the importance of weights, and soon after, Functional Fitness.

I started functional training in 2010 when I was introduced to it through a friend. I immediately fell in love with two things above all else, the community aspect and the constantly varied, real life application of it. I believe that community is a severely overlooked importance in conventional gyms. However in gyms around the world, like minded people gather every day to help push each other to their full potential. Through this phenomenon, we are not only able to enjoy our workouts more, but get more out of it physically, in less amount of time.

I am also a firm believer in the idea that real fitness is expressed outside of the gym. This is why I love the functional style programming. It allows us to develop our general fitness skills and body awareness in a safe environment, through methods that are easily transferable to real life activities. Be it as simple as getting out of a chair effectively or knowing how to brace properly before picking up a small child, or a bag of groceries. It also allows us to enjoy life to the fullest, through more demanding and complex skills, such as snowboarding, skiing, rock climbing and much much more. Is it a coincidence that functional athletes have an easier time picking up new skills? Doubtful! It’s more likely that through our style of training, unknown and unknowable, we are simultaneously training for every physical task, easy or difficult, that may ever arise in our lives.

I could talk for hours about how amazing I think this program is, and can be for anyone, but the most important thing I can say is to try it for yourself. It may change your life, and it may not, but you never know until you give it a shot!

CERTIFICATIONS

CrossFit Level 1
CrossFit Level 2
CrossFit Mobility Certification
CrossFit Strongman Certification
GLPTI Trainer Certification

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Craig Tschirhart

OWNER / COACH

At an early age, I was not exactly a superstar athlete. In fact, throughout grade school and most of high school, I was probably an average athlete at best. The turning point for me was when I began weight training at the age of 17 and started to notice significant changes in how I felt, looked, and performed. Since then I have been a fitness fanatic!

Today I have over 20 years of experience in fitness training and coaching. I have had the opportunity to train a wide range of individuals ranging in ages from 6 to 80, and ranging from sedentary beginners to Olympic athletes.

My graduate research experience has helped instill a deep understanding of how the body reacts to resistance and endurance training. I have been fortunate enough to put these principles to use in the form of programs that aid in the recovery from and prevention of musculoskeletal injuries.

Royal City Community Fitness started as a project for me to give back what I have learned about health and fitness over the years. Since then it has grown into an amazing community of people who are not only committed to improving their own health and fitness, but commit to improving the experience for entire community as a whole.

CERTIFICATIONS

Bachelor of Science (BioEngineering)
Master of Science (Spine Biomechanics)
Precision Nutrition L1
CrossFit Level 1
CrossFit Level 2
CrossFit Nutrition 1 Certification
CrossFit Strongman Trainer Certification
CrossFit Mobility Trainer Certification
CrossFit Olympic Weightlifting Trainer Certification
CrossFit Kettlebell Trainer Certification
National Coaching Certification Program Olympic Weightlifting Club Coach Course

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HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed but prorated based on how many days in are left in that current billing cycle. Your membership will be canceled at the end of your final paid month. Please note that if your membership is currently on hold, submitting this form will re-activate your membership. As per our 30-day notice cancellation policy, the final 30 days of your membership will commense today. Any remaining dues will be prorated accordingly and detailed in your confirmation email. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

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