How often should I lift in the first 30 days?

Three sessions per week is plenty for a beginner. More is not better. Recovery is where adaptation happens.

No. Building visible muscle takes years of focused work. The first 30 days build neural efficiency and a small amount of lean mass. Most members feel tighter, not bigger.

What if I have an old injury?

That is what coaching is for. We screen for it on day one and program around it. Personal Training is the most direct path if you are working around something specific.

CrossFit BC community in Olympic Village Vancouver – members and coaches together after class

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CrossFit Vancouver: Get Stronger. Feel Better. Belong Here.

What 30 Days of Strength Training Does to Your Body

Week 1: neural adaptation. Week 3: energy shift. Day 30: measurable change. The honest timeline of what strength training does.