Home, Work....and one more.

Most of us in our lives will spend time seeking out that “Third place” that we can use to help strengthen our sense of community. That place between Home (1st), work (2nd) where we can exchange ideas, have a good time and build relationships.

For the younger generation, many third places are now virtual- From Gaming rooms, Facebook groups and group snapchats, but it’s those physical places where people can go and connect that will build that real sense of community: Churches being the most obvious traditionally, parks where new mom groups can gather for play dates, Pubs to go and solve all the worlds ills over a pint or three, fast food restaurants have long been a popular place for retirees to gather and talk over coffee.

Old men gathering in a barbershop to argue about boxing is as good a bonding experience as any.

Old men gathering in a barbershop to argue about boxing is as good a bonding experience as any.

The best chance to help someone change their lives is not only to coach them up, give them a great workout and help develop solid nutrition habits, but to become their third place where they not only feel at home but when they walk in are given that Norm from Cheer’s feeling.

This is where we know that we’ve really helped someone, not only when they get strong or lose weight but when they come in to see us and feel right at home.

Don't just go to the gym, become the type of person who goes to the gym!

By: Chris Sinclair

We all know that person who seems to be easily disciplined to do something that would seem impossible to us. They’re a musician who practices 2 hours a day, everyday. They are up at 5am and at the gym by 5:30 or off for a 3k run. We admire from afar for a while wondering what their secret sauce is, how they can possibly find the motivation day after day to do something that takes every ounce of motivation we have to get up and do it ONCE! Their answer when we ask “how do you do it?” Is always something like, “I don’t know…..It’s just what I do”.

In James Clear’s book “Atomic Habits” he talks about change that happens at three levels, unfortunately most of us change in the wrong order.


When we decide we want to make a change in our lives, to lose weight, get stronger, get more fit we focus on those things, the outcomes first, then we’ll focus on the process of change by developing a routine which will help implement that, we’ll schedule a time to go to the gym, maybe buy a package of personal training sessions. If enough time goes by and we somehow manage to find the motivation to keep going, we may start to identify as someone who goes to the gym and makes fitness a priority. His best example used, and one that we have all seen or maybe had happen to us, is two people resisting a cigarette. The first person, when offered says “ No thanks, I’m trying to quit”. This is a person who still identifies as a smoker, but is hoping a change in behaviour will eventually stick and one day it won’t be so hard to say no. The second person is offered the same cigarette and replies with “No thanks, I’m not a smoker”… This small difference indicates a shift in identity instead of someone operating on sheer will power.

When you make the change to start a new journey in to fitness, whether it be going to the gym, joining a yoga class, or a running group, it is always a step outside your comfort zone. It becomes easier once you feel like you do belong and your comfort zone expands to include your new found lifestyle. The work becomes the reward, rather than the price that has to be paid for what great perceived reward may come…. someday.


Instead of making a change which is outcome based, think of a change that is identity based. Lifting, training, going to the gym is part of your life now! You will WANT to do it, not because you are disciplining yourself hoping for some payoff, but because it’s a part of your identity. When you’re tired, busy or have a ton of stuff going on, well…. make time for the gym anyway, because it’s what you do, it’s who you are. So make it happen and get to the gym, consistently. After all you have a reputation to uphold.

Use us for a great life!

When we opened Gridiron Crossfit, our purpose wasn’t about producing elite athletes to compete at the CrossFit Games.

And it still isn’t.


Yes, we want you improving your fitness and hitting PRs regularly, but our mission is so much bigger than that.


Our intention has, and always will be, to help others achieve lifelong fitness. To help the 40-year-old feel confident and fit enough to join a hockey league. Or to help the overweight woman in her 50s get to a point that carrying four bags of groceries up three flights of stairs is no big deal. And to help the 65-year-old improve her fitness so she can go on a 4-hour hike with her grandchildren, or move a couch with her husband.


Fitness was never supposed to be about how much you could clean and jerk, per se; it’s about helping ordinary people gain fitness, eat well, and become healthier.


When a prospective client comes to see us at Gridiron for a Free Consultation, we talk to them about how we plan on developing their fitness from the ground up. This structure is based on Greg Glassman’s theoretical hierarchy of development.



The “pyramid” has Nutrition at its base, followed my Metabolic conditioning or “Met-Con” (CrossFit’s answer to “What do you do for Cardio?”), Gymnastics or body-weight movement, Lifting and Throwing and finally at its peak “Sport”. We always stress at this point that “Sport” is a metaphor only for whatever you are training for OUTSIDE of the gym!


As much as we love seeing and spending time with our athletes, our true joy comes not from seeing you live in the gym, but taking what you’ve worked hard for and going out and doing something amazing with it! This can be anything from traditional sports to paint-balling to gardening. Yes we consider the 65-year-old retiree picking up that heavy bag of soil and lugging it around him or herself to be a HUGE victory!


Not that a 225 lb. snatch wouldnt be pretty cool


This means our hope for all of you is that fitness doesn’t take over your life. We hope it has become an important part of your life, but that you also take the time to appreciate your newfound fitness IN LIFE.



Prescription for a Great Life


1.     Follow the Code for Fitness 3 to 4 times a week:


Show up to the gym 3 or 4 (or maybe even 5 times a week if it works for your life). Train with your coach or attend group classes to improve your strength, speed, power, flexibility, cardiovascular endurance, stamina, accuracy, balance, coordination and agility.


Keep track of your numbers, know your strengths and weaknesses, socialize with those around you, have fun and celebrate your gains.

Lifting weights is just part of the puzzle for a great life


2. Clean Eating (90% of the time):


Although diets will differ from person to person depending on your wants and needs, we believe for optimal health, your diet should consist mostly of whole, unprocessed foods—90% of the time. The other 10% simply means it’s OK—emotionally healthy even—to have a beer or a piece of cake from time to time.


3. Play Sports


Join a hockey or basketball league in the winter, or a softball or soccer team in the summer: The important thing is to put your fitness to use. You work hard in the gym; playing sports is your chance to enjoy your newfound fitness.


And if you’re feeling bold, try new sports when the opportunity arises—be it golf, tennis or windsurfing.

4. Get out in Nature at Least Once a Week


Breathing fresh air in nature is known to be therapeutic to the soul. Rock climbing, hiking, camping, skiing or stand up paddle are all great options.


5. Embark on an Adventure at Least Once a Year


Does adventure to you mean doing something relaxing and fun, or something scary and challenging?


Choose your own adventure, but definitely choose adventure!


We absolutely love to see our members regularly take on new sports, activities and challenges; things that prior to joining us they never would have imagined themselves doing. So please, there is no need to apologize that you won’t be in on the weekend because you’ve been recruited to a friends softball team or you’re giving your first obstacle course race a try.

Come in and use us to get strong fit and amazing then go and do something incredible with it. That's right USE us,  We love it!