WOD Tuesday Nov 15th

We had a great day today at HYBRID.  Lots of new people coming in the door.  Lots of people putting up some impressive numbers on the Squat 5×5.  I enjoyed the opportunity to coach each of you, and I was pleased to see how well everyone took instruction and picked up on the cues.  PRs are on their way!!

Check out our Grand Opening Info Slide on the Home Page for new info posted Daily.  Today we revealed some of our partnering sponsors.  Check it out!


WOD – NOV 15 – Welcome Back Coach Robbie

WU: Dynamic Stretch

STARTER: 10 rounds :30 sec Run, :30 sec Rest (treadmill)

STRENGTH: Strict Press 7 x 3

WOD: Mystery Metcon – Come on in to see what it could be!!

FINISH: Spin and Stretch.


Looking forward to seeing you all tomorrow.


Coach Nate (and Coach Robbie)

WOD Monday November 14

After a Fantastic week last week, including some new movements for a lot of you, we are excited to see what you guys bring to the table in some of the WODs this week.  We are starting the week with a more “traditional” setup to the WOD for most people:


WOD – NOV 14 – SQUATS!!!


WU: Bike Vo2 + Dynamic Warmup

STARTER: 3 rounds of Cindy (inv ring rows) (for time)

STRENGTH: Low Bar Back Squats 5 x 5

WOD:  5 Rounds for Time (15 min cap)

  • 9 Pullups
  • 15 GHD Back Extension
  • 21 Air Squats


Cool Down:  Spin and Roll (esp Quads, hip flexors, glutes, & ITB)


See you tomorrow folks. Looking forward to putting some weight on the bar!

Coach Nate


Hybrid Athletics is excited to announce the details of our much anticipated GRAND OPENING:

WHEN: December 3rd 2011.  Doors will open at 1:30 pm, festivities will begin at 2 pm.  Closing ceremonies will occur shortly before 5 pm.

WHERE: HYBRID ATHLETICS of course!  5197A 216th St, Langley BC.

WHO: You! Everyone! Anyone!  You are cordially invited to come and witness what is sure to be the event of the season!  Feel free to spread the word and invite family, friends, co-workers, anyone you think would enjoy a fantastic afternoon of fun and excitement.  And of course anyone you know who could benefit from winning a membership to the newest, coolest, best training facility around! (seriously, we will have dozens of door prizes including a 1 YEAR UNLIMITED MEMBERSHIP to HYBRID ATHLETICS)

WHY: Here is the best part.

  • Rub elbows with the leading minds in the Fitness Profession in British Columbia.
  • Take a first hand look at the Brand New State of the Art Facilities at HYBRID ATHLETICS.
  • Meet Weightlifting Olympic Medal Hopeful & Canadian Record Holder Christine Girard.
  • Have a chance to win one of many door prizes from sponsors.
  • Witness the Inaugural HYBRID ATHLETICS “BEST IN THE WEST” CrossFit Competition featuring 8 of the Top Male and Female athletes in the Province competing in a single WOD for a winner take all $500 prize!


Check back to our Website, Facebook Page and Twitter daily for more updates on the Grand Opening.

Still to come:

  • MONDAY 14th – Partnering Sponsors (each will have booths set up at the event to answer questions and share samples)
  • WEDNESDAY 16th – Order of Events (Including several Demos by leading professionals)
  • FRIDAY 18th – List of Door Prizes available for you to win.
  • MONDAY 21st – Female Competitors announced (you won’t want to miss this!)
  • WEDNESDAY 23rd – A Clue about what the Women’s Event will be!
  • FRIDAY 25th – A Clue about what the Men’s Event will be!
  • MONDAY 28th – Special Mystery Announcement!


Tell your friends!  It is sure to be an event they won’t want to miss!!!

    WOD Friday Nov 11

    Everyday I am amazed by our athletes.  Another huge effort by everyone.  30 HSPU is definitely a challenge for anyone, but you guys just put your head down (literally and figuratively) and plowed through them.  Awesome job!  We are starting to see more people trickle in daily.  There was 11 women at the 9:30 ladies only bootcamp!  Keep on telling your friends about us. We are excited to have such supportive clients and to have the opportunity to work with all of you.

    WOD – Nov 11 – GRINDER


    WU: 3 rounds – 1min Double unders + 5 burpees + 10 Hollow Rock Pistols


    TECH: Turkish Getups


    WOD: 20 min AMRAP

    5 Turkish Getups / side

    40 yd Farmers Walk (with bumper plates)

    .5 mile SPIN


    Finish: Max Hanging L-Sit on Rings


    Come on down and Make Your Goals a Reality.


    Ask your coach tomorrow about the exciting plans for our Grand Opening December 3rd from 2-5pm. And Spread the word!!!


    See you soon.


    Coach Nate

    WOD Thursday November 10

    Another Awesome day at HYBRID today.  Power Hour definitely got everyone lifting some weight, and quickly.  We exposed some weaknesses with the glute walk.  Remember to warmup and cool down properly as well as work on those stabilizer muscles to prevent injuries.  Congrats to Heather Perovich who at 60 years of age did DEADLIFTS for the first time today! Awesome job Heather! Keep up the great work, you are an inspiration to all of us!!!


    WOD – NOV 10 – 2011 Regional WOD #1

    WU: Ladder work + Mobility + Tech

    WOD: 1 km Run, 30 HSPU, 1 KM Row

    Post: 3 min Hollow Rock Test.

    Cooldown: Spin and Stretch/Roll.


    Come on out and enjoy the ride!
    Coach Nate

    Congrats to Coach Christine

    Coach Christine competed in the World Championships for Weightlifting today.  We are very proud to announce that she placed 7th in the World in her weight class.

    Christine snatched 101kg and 105kg before missing 108kg just slightly in front. In the clean and jerk she went 129kg and 133kg (a new Canadian record!) before attempting 136kg. She cleaned the 136kg (the current Olympic Record is 135kg) with relative ease before missing the jerk slightly in front. Her 238kg total ties her personal best, and was good enough for 7th place at the Worlds, 5th place in the Olympic Qualification event!


    Congrats Christine,  We hope you enjoy your much deserved vacation with your husband.  We can’t wait to see you back training hard and making the rest of us better too!

    WOD Wednesday Nov 9

    Great work today everyone!  5 x 400m had some great times.  Best time of the day went to Chad with a 1:12.  Congrats to Sam for finishing a close second in his first ever CrossFit workout!  I look forward to watching your progress Sam.


    NOV 9 WOD     >>>    Power Hour!

    WU: Sled Pulls, Glute walks, Scap Pullaparts

    WOD 1: Dynamic Effort Deadlifts (regular or sumo) 10 x 2 (every min on the min)

    Wod 2: Dynamic Effort Bench Press 10 x 3 (every min on the min)

    Auxillary work: RDL, Inverted Rows, Tricep band work, Hamstring curls

    Cooldown: Spin & Stretch/Roll out


    Come on down and “GET SOME!”


    Coach Nate

    90 Day Challenge is Here!!!

    90 Day Challenge with HYBRID Nutrition

    Sign up for our 90 Day challenge and receive up to 50% off your unlimited pass for 3 months.  The 90 day challenge includes nutrition guidance, meal planning, one-on-one nutrition coaching, and your supplements delivered to your door for as little as $49 / month!  Talk to one of the HYBRID Coaches about the 90 day Challenge and get started today on the path to better health tomorrow.  Sign up before November 1st and receive a bonus gift!


    WOD – Tuesday Nov 8

    Those of you who made it out today were treated to the one and only FRAN!!!  Great job everyone.  Everyone put in an awesome effort and some great scores were posted.  Congrats to Ryan Doherty for setting a PR while completing the workout RX.

    A quick note about our programming.  Our desire is to develop the overall health, fitness and wellness of all our clients.  In order to achieve this goal we program an entire training cycle with a birds eye view of the whole picture.  If someone was to “cherry pick” only the workouts that they liked or wanted to do, you would be missing out on a good portion of what makes a well rounded athletic human.  If your schedule does not allow for you to attend one of the days of the week, and you liked the programming that day, talk to your coach about how to make it up, substitute it in, or add it to the end of one of your days.  We are always keen to lend a hand to help you turn your goals into reality faster.


    With that being said, here is the WOD for Tuesday November 8th, 2011

    Run Faster, Rest longer

    WU:  Rowing Technique work + Tabatta Row (watts) + Mobility

    WOD1: 400 m run* x 5 rounds (start each run every 4 min)(score = combined run times)

    WOD 2: Tabatta KB Swings (score = best + lowest + total)

    WOD3: Tabatta L-Sit (pick a goal and try to stick with it)

    COOLDOWN: Midline work, Spin and Stretch

    *reminder that we have treadmills, so if it rains you should still come 🙂


    See you all tomorrow,

    Coach Nate

    Classes start MONDAY!!!

    We will be starting classes as of Monday November 7th.  Check our schedule page for the full list of times.


    Childminding will be available for the 9:30am Ladies Class.  Childminding is $5 per child per session.  Packages available.


    Please try to come a few minutes early for your session as we have an Information Profile that each client must fill out before participating in classes.


    For the month of November we are going to run “OPEN” CrossFit classes for all levels.  Starting in December we will be running an “On-ramp” program.  Keep an eye on our website for more details.


    See you all on Monday!!!