The Hybrid Podcast with Coaches Kelsey and Laura aired again last week. In episode 4.0 the ladies discussed everything you need/wanted to know about CrossFit Competitions.

Enjoy on Youtube here:

Enjoy in Audio only on Spotify here:

The 12 Days of GIVEAWAYS


(both members and non-members)
1 – Like the original Post on Instagram
2 – Tag a friend who is NOT a member at HYBRID on that original Post
3 – THATS IT!!! You are entered for the Daily Prize*
*As a bonus, you & the friend that you tagged are entered into the Grand Prize Draws
**Max 3 entries per day.


– Tag a friend* on any of the daily IG Posts.
– Check in at Hybrid on Facebook each time you workout.
– Share our post in your IG Stories (and tag us in it)
– “Recommend” Hybrid Athletics on FaceBook, or write a Review on Google, Facebook or Instagram

– GET tagged by a friend* on any of the daily IG Posts.
– You can also Tag a friend on on of the daily IG Posts for an additional entry.
– Share our post in your IG Stories (and tag us in it)

*Tagged friends must be HUMAN accounts who live in the Fraser Valley.
**Multiple entries allowed. Tag several friends, Share several days, check in multiple times, and do a review = lots of entries and more chances to win!


These will be announced each day in the individual posts. You will be amazed by some of the prizes so don’t forget to check our IG and tag your friends daily!!!

CURRENT MEMBERS will be eligible to win the Grand Prize Package that includes multiple prizes from many of our partners, as well as Hybrid Swag and a Personal Training Package. (value increasing daily as more prizes are added by our awesome partners!)

NON-MEMBERS will be eligible to win our ON-RAMP Prize Package that includes a Free OnRamp Program and a membership package ($356 value)


Marcon Construction
Yellow Fence Rentals
Martini Construction Ltd
Elevate Physiotherapy & Wellness
Robyn Strong Photography
Ralph’s Farm Market
Super Save Group
CME Canadian Mortgage Experts – Stacey Thorson
Timms Engen Wealth Management Group
Fitness Town
Click the Sponsor name to visit their website for more info

Looking for today’s WOD?

We have partnered with SugarWOD to bring you a more interactive experience here at HYBRID.  Take a look in the bottom right corner of your screen, you will see a CIRCLE that says WODS.  Click that link.

You can also download the SugarWOD app (from the App Store or click the link at the bottom of our new programming pages) and indicate HYBRID ATHLETICS as your gym.

We are very excited to incorporate this APP and all it’s features into our programming offerings.  When you check out the app you will see just how much it can do:

  • Workout Tracking (scores, weights, etc)
  • Social aspects (fist bumps, comments, interactions with other members from all different class times)
  • WOD prep: provides videos and descriptions of most movements in upcoming WODS for you to view. 
  • Announcements: we can post quick announcements daily for everyone to see.
  • soooo much more.

This is just another way that we are ever improving our service to stay ahead of the curve and provide our members with the best overall experience.  We hope you take a few minutes to check out the App and get started tracking your workouts!

WODS will be posted daily at 8pm EVERY DAY!


WU: (8 mins)
Tabatta Row (add meters each round)
10 Inchworms + Dynamic + Dowel

MOB: (8 mins)
Low Dragon, Lizard, Pigeon, Straddle, Forward Fold, Supine Twist, Puppy Dog, Twisted Cross

ACTIVATION: (8 mins)
TWY + Rotator + Pec
Glute Walk
MB Squeeze
Good Mornings
Lat Pulldown + Tricep
Banded Press
KB Arm Bar

SWOD: (20 mins)
5 min Warmup
15 min ALT EMOM
Min 1: 5 reps Deadlift*
Min 2: 3-6 Strict CHIN-ups
Min 3: 5 reps Bench Press*
*Build weight on each set
Group up and share DL bar and Bench Setup

WOD: 10 min AMRAP
10 Pullups (Scale to 5)
10 Ring Dips (Scale to 5)
20 Alt Pistols (scale to 20 Air Squats)


WU: (8 mins)
200m Ski + Row + Run + 25m Sled Push
Dynamic + Dowel

MOB: (8 mins)
Calf, Dragon, Twisted Lizard, Pigeon, Straddle, Forward Fold, Puppy Dog

ACTIVATION: (6 mins)
TWY + Rotator
Seated Glute ABduction
Gas Pedal
Banded Hamstring
Lat Pulldown + Tricep

WOD A: 4 Rounds
2 mins Work / 2 mins Rest
50 yard Small Sled + Max cals SKI

4 mins rest

WOD B: 4 Rounds
2 mins Work / 2 mins Rest
200m Run + Max cals Assault


WU: (8 mins)
Ski, Row, Bike :30 easy/:30 hard (any order)
5 Inchworms + Dynamic + Dowel

MOB: (8 mins)
Low Dragon, Lizard, Twisted Lizard, Pigeon, Straddle, Supine Twist, Eagle in Saddle, Puppy Dog, Twisted Cross

ACTIVATION: (8 mins)
TWY + Rotator
Banded Glute AB/ADDuction
Lat Pulldown + Tricep
MB Scoop Throw x 5
Box Jump x 5 (30/24″)
KB Arm Bar

SWOD: On a Running Clock
0-10: Build to a Heavy Complex: 1 Sq Clean + 2 Front Squat + 1 Jerk
10,12,14: 3 x E2MOM: 1 Heavy Split Jerk
16,18,20: 3 x E2MOM: 3 reps Back Squat

WOD: 6 min AMRAP
6 Hang Power Cleans (135/95)
8 Reverse Stepping Lunges (135/95)(4 per leg)
10 Toes-2-Bar