Iron Goat CrossFit

Iron Goat CrossFit Strength and Conditioning/ Functional Fitness

“Success is walking from failure to failure with no loss of enthusiasm.”– Winston Churchill🏋️ OLYMPIC WEIGHTLIFTING STAR...
09/20/2026

“Success is walking from failure to failure with no loss of enthusiasm.”

– Winston Churchill

🏋️ OLYMPIC WEIGHTLIFTING STARTS THIS WEEK

This week kicks off our new Olympic Weightlifting phase!

The goal over the coming weeks isn’t simply to lift more weight. We’ll be spending plenty of time learning, practicing and refining the Sn**ch and Clean & Jerk, with progressions designed to help you better understand the movements, improve your technique and build confidence with the lifts.

Here’s what’s coming this week:

🏋️ MONDAY – SN**CH
This is where we get to learn and practice. We’ll work through Sn**ch progressions and complexes on a timer, gradually increasing load while getting lots of quality reps along the way.

🤸 TUESDAY – GYMNASTICS
Upper body gymnastic pulling progressions followed by:
Wall Balls
Med Ball Sit-Ups
BMU or Pull-ups

🏋️ WEDNESDAY – CLEAN & JERK
More learning and practice. We’ll work through Clean & Jerk progressions and complexes on a timer, gradually increasing load while developing better positions, timing and confidence in the lifts.

🏃 THURSDAY – LONG & LOW
25-minute AMRAP:
200m Run
5 Wall Walks
200m Run
10 Toes to Bar
200m Run
20 Alternating Dumbbell Hang Sn**ches

🍑 FRIDAY – SQUAT DAY
Tempo Front Squats followed by a short conditioning piece to finish the week.

👥 SATURDAY – SOLO OR TEAM?
Intervals featuring rowing, dumbbell step overs and Handstand Push-Ups, with individual and team versions available.

A fun first week of the new cycle with lots of opportunities to learn, practice and develop new skills.

Let’s get after it! 🐐

09/19/2026

THERE'S ALWAYS SOMETHING NEW TO LEARN. 💪

One of the best things about CrossFit is that there's always another skill to develop, a movement to refine, or a new challenge to take on.

Whether you're learning your first clean and jerk, working on your gymnastics, or refining a movement you've practiced for years, there's always room to grow.

And that's what makes training exciting!

It's not just about getting a workout in. It's about learning what your body is capable of, developing new skills, and enjoying the process of getting better.

Learn. Practice. Improve. Repeat. 👊🐐

LOTS HAPPENING AT IRON GOAT 👊🐐We’ve got a big week coming up, and most importantly, let’s welcome all of our newcomers j...
09/18/2026

LOTS HAPPENING AT IRON GOAT 👊🐐

We’ve got a big week coming up, and most importantly, let’s welcome all of our newcomers joining us!

Between Bring a Friend Week, our new Connection Sessions, Teen Fitness and a new evening Open Gym time, there are going to be plenty of new faces around Iron Goat. Make sure you say hello and help us make everyone feel at home!

👯 Bring a Friend Week | Sept 21–27
Bring someone along for a full week of training on us. Send us their name + email and we’ll get them registered.

💪 Connection Sessions start next week
New to CrossFit? Connection Sessions give you extra help and guidance through your first month of training, including our Tuesday 6:30pm Beginners Only class, an individual training session, and coach support along the way.

🔥 Teen Fitness starts next week
Our new 6-week session gets underway Wednesday, with both 1-day and 2-day-per-week options available.

🌙 NEW Evening Open Gym
We’re adding another opportunity to get your training in! Wednesdays from 6:30–8:00pm.

👔👗 Anything But Gym Clothes | Next Friday
5:30pm. Come work/hang out with your gym people without actually looking like your usual gym people at all.

It’s going to be a busy week. Say hello to the new faces, introduce yourself, and help us make everyone feel at home. 🐐

09/17/2026

SAME WORKOUT. YOUR VERSION

One of the most important parts of CrossFit is understanding that the goal isn't to do exactly what the person beside you is doing.

Different weights. Different abilities. Different experience levels.

The goal is to find the version of the workout that gives you the intended stimulus.

Sometimes that means going heavier. Sometimes lighter. Sometimes changing the movement or the number of reps.

Scaling isn't doing less.

It's making the workout work for you.

And then we get after it together. 👊

FITNESS IS BETTER WITH FRIENDS. 👊The workouts are important. Getting stronger is important. Learning new skills is impor...
09/16/2026

FITNESS IS BETTER WITH FRIENDS. 👊

The workouts are important. Getting stronger is important. Learning new skills is important.

But a big part of what keeps people coming back is this. The people you train with, the laughs before and after class, and being surrounded by people who make showing up a little easier.

Next week is Bring a Friend Week, September 21–27.

If you have someone who's been curious about what you do at Iron Goat, bring them in. They don't need to be fit. They don't need any CrossFit experience. They just need to show up.

Send us an email with your friend's name and email address and we'll register them for a free week.

Come train with us. 🐐

🌟 MEMBER SPOTLIGHT: MATHIEU DROLET 🌟This week we’re shining the spotlight on Mathieu!Mathieu started CrossFit two years ...
09/15/2026

🌟 MEMBER SPOTLIGHT: MATHIEU DROLET 🌟

This week we’re shining the spotlight on Mathieu!

Mathieu started CrossFit two years ago with a simple goal: to be strong enough to enjoy everything our environment has to offer, while reducing his risk of injury.

After moving here almost four years ago, Iron Goat also became one of his first connections to the community.

💬 What has Iron Goat meant to you?

“The gym literally introduced me to the community here. I love spending time with people around, especially because I’m always working alone being a remote worker.”

💬 What’s been the biggest challenge?

“CrossFit for me is the easy part. We are with a group, there’s a flow going in the gym. CrossFit though, should come with regular stretching of some kind. To be consistent about it is challenging for me.”

💬 What advice would you give someone just starting?

“Weight is so not important. Destroying our body too quickly when we begin only causes us to abandon. I think starting light, practicing the movement, building the habits to come regularly and enjoy the presence of others is a fantastic way to start.”

💬 What makes Iron Goat different?

“I’ve been to more than 10 CrossFit gyms around the world. The culture of Iron Goat CrossFit is the best I’ve seen. Everybody is open-minded, not judgy and will make you feel welcome in the gym.”

Mathieu also talked about wanting to inspire others through a positive attitude and great habits, to lead quietly by example, and to be able to give back.

We’d say he’s already doing a pretty good job of that.

Thanks for being such a positive part of the Iron Goat community, Mathieu. 👊🐐

TOES-TO-BAR: STRENGTH + RHYTHMGetting stronger matters.But toes-to-bar aren’t solved by strength alone.The timing of the...
09/14/2026

TOES-TO-BAR: STRENGTH + RHYTHM

Getting stronger matters.

But toes-to-bar aren’t solved by strength alone.

The timing of the kip, staying connected through the swing, and finding a rhythm you can repeat rep after rep are skills. And like any skill, they need practice.

You can have the strength to get your toes to the bar but struggle to link reps.

You can have great timing and rhythm but not quite have the strength to get your feet higher.

Progress lives at the edge of those two things.

Build the strength.
Practice the timing.
Find a consistent rhythm.
Then gradually push the point where that rhythm starts to break down.

That’s where 2 reps become 5.
Where 5 become 10.
And eventually, something that once felt difficult starts to feel automatic.

Strength gives you the capacity.
Practice teaches you how to use it. 💪

🏔️ THIS WEEK AT IRON GOAT 🐐“If you clean the weight first, you will have a much better chance of successfully completing...
09/13/2026

🏔️ THIS WEEK AT IRON GOAT 🐐

“If you clean the weight first, you will have a much better chance of successfully completing the jerk.” — Stan Bailey

We’re heading into our second transition week, and this one is loaded — not one, not two, but THREE classic CrossFit benchmarks: DT, Cindy & Karen. 🔥

We’ll also get a sneak peek at what’s coming in our upcoming Olympic Weightlifting cycle. 🏋️

Here’s the week:

🔥 MONDAY — Conditioning
We’ll start the week with some skill work before a simple but spicy row + burpee gut check.

🏋️ TUESDAY — Legs + DT
Heavy back-rack reverse lunges followed by DT-style intervals:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

💪 WEDNESDAY — CINDY
20-minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

One of CrossFit’s classic benchmarks and a great test of bodyweight stamina, consistency and pacing.

🏋️ THURSDAY — Weightlifting Sneak Peek
Power Sn**ch + Squat Sn**ch technique work followed by descending power sn**ches and running/biking. A first taste of what’s coming in our next training phase.

🔥 FRIDAY — Leg Day + KAREN
Front squats, V-ups and double-unders before taking on:

150 Wall Balls for Time.

Hello, Karen. 😈

😅 SATURDAY — TYPE A FUN
Alternating AMRAPs of box jump overs, DB sn**ches and plank drag-throughs with max-calorie machine efforts. Team version available!

Three benchmarks. Olympic lifting. Plenty of sweat.

Have an excellent week, everyone! 🐐🔥

09/13/2026

Fitness is supposed to add something to your life.

Yes, we train hard. We chase progress, learn skills, lift heavy things and occasionally question our life choices halfway through a workout. 😅

But we also laugh. We make friends. We celebrate each other's wins. And sometimes we even smile while exercising.

The best training program is one you actually want to keep coming back to.

Train hard. Have fun. Keep showing up. 🐐

09/12/2026

Why Olympic lift? 🏋️

The clean & jerk and sn**ch are two of the most powerful tools we have for developing athleticism.

They require us to produce force quickly, coordinate the entire body, and transfer that force from the core to the extremities.

Done consistently, Olympic lifting can help develop:

⚡ Power & speed
💪 Strength
🎯 Coordination
🦴 Bone density
🏃 Muscular endurance
🧠 Body awareness & control

They’re also highly technical — which is part of their value. Learning to lift well takes patience, practice and consistency.

You don't need to be an Olympic weightlifter to benefit from Olympic weightlifting.

You just need to start where you are and learn. 🐐

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Kimberley, BC

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+12503180672

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