Coach-Led · Beginner-Friendly
CrossFit Vancouver
Get Stronger.
Belong Here.
Your coach. Your plan. Your first 30 days of real accountability, expert guidance, and a community that shows up with you.
No pressure, no commitment. Tell us where you're at and we'll build the 30 days around your life.
At a glance
You've joined gyms before. Maybe you lasted a few weeks, maybe a few months. Without real coaching, a plan built for you, and someone in your corner, it's hard to make anything stick. The 30-Day Lifestyle Reset is built to fix that.
You start strong but lose momentum after a couple of weeks
You're not sure what to do when you get to the gym
You want support, not just a membership card
You've been meaning to get back into fitness but keep putting it off
You've tried gyms, apps, or diets but nothing has stuck
You want coaching, not just access to equipment
You're ready to invest in real support and accountability
You want to find the right long-term training path for you
You just want someone to tell you exactly what to do
Straight answers
The four things people say out loud before they apply, answered the way your coach would answer them.
Motivation and consistency
“I always start strong and then quit.”
Motivation is a mood, so we build around structure instead. A booked class, a coach who notices when you are missing, and training partners who expect you carry the weeks when motivation does not show up. Consistency here is a system, not a personality trait.
From Dai's writing: How to stay motivated on days when you want nothing more but to binge on Netflix (2016)
Motivation and consistency
“I can't do pull-ups, running, or any of that.”
Every movement has a version you can do today, and that version is the workout. Pull-ups start on a band or a ring row, running can be a bike or a row, and the coach picks with you before the clock starts.
From Dai's writing: Overcoming the "I Can't" Mindset: How to Embrace the Power of "I Can" (2024)
Stress and burnout
“I'm too burned out to add a workout.”
It depends entirely on the dose, which is why we ask about sleep, work load, and stress before programming anything. On a flat week that can mean Zone 2 work, breathing, and lighter loads. Training should leave you steadier, not more depleted.
Tell your coach what kind of week you are having. Adjusting the session is normal, not a setback.
From Dai's writing: From Lions to Laptops: The Evolution of Stress in the Modern Workspace (2024)
Stress and burnout
“Nothing I try shifts the weight around my middle.”
Chronic stress and short sleep change how your body stores fat, so more hard training on top of an already loaded nervous system can stall progress. We look at sleep, stress, food, and training together before turning any dial up.
From Dai's writing: Your mid-section, why stress leads to weight gain (2015)
Every 30-Day Lifestyle Reset member walked in with the same questions you have right now. Here's what happened next.
"Best community I ever been accepted into and best coaching I ever received. Already feeling more fitter and more athletic."
Joshua Quiambao
Verified Google review
Swipe to see more.
"Best community I ever been accepted into and best coaching I ever received. Already feeling more fitter and more athletic."
Joshua Quiambao
Verified Google review
The community
Every face here started exactly where you are. Members, coaches, race finishes, costume parties, and the everyday work that adds up to a different life.
Tap any photo to view it larger.
What you get
A full body composition scan and nutrition session so you start with real data
One-on-one with your coach, tailored to your body, your goals, and your pace
CrossFit, HYROX, or both. You'll train alongside the community from day one
A custom framework that fits your lifestyle. Not a diet. A sustainable approach
Your coach checks in with you. You're not doing this alone
Start with clarity, end with a plan for what comes next
Tell us a bit about yourself and we'll set up a call.
Here's exactly what happens when you start the 30-Day Lifestyle Reset. No guesswork, no figuring it out alone. Just a clear path forward with a coach by your side.
Week 1
We meet you where you are. No assumptions, no judgement. Just a clear picture of your starting point and a plan built for you.
DEXA + Nutrition Strategy Session to see exactly where you're starting
One-on-one goal-setting session with your coach
Personalised nutrition framework built around your life
Your first coached group classes (we'll be right there with you)
Weeks 1–4
This is where it clicks. You'll train with expert coaching, build real habits, and start feeling the difference.
8 personal training sessions, scheduled around you
12+ coached group classes (CrossFit, HYROX, or both)
Daily accountability check-ins from your coach
Nutrition coaching and adjustments as you go
Day 30+
You'll see your progress in black and white. Then you and your coach decide what comes next.
Review session with your coach to see what's changed
DEXA + Nutrition Strategy Session re-scan to see measurable changes
Clear recommendation for your next step (CrossFit, HYROX, Life Performance, or PT)
Transition into ongoing membership with a team who already knows you
Your investment
One investment. 30 days. Everything you need to start strong and actually stick with it.
$999
One-time investment. No ongoing commitment.
No card required to apply.
Tell us about yourself, hop on a free 15-minute call with a coach, and only enroll if it’s the right fit. Zero pressure, zero risk.
Tell us about yourself and we'll set up a call.
What comes next
The 30-Day Lifestyle Reset isn't a standalone program. It's the best on-ramp into everything CrossFit BC offers. After 30 days, you and your coach choose the path that fits.
Tell us a bit about yourself and we'll set up a call.
From our coaching team
Nutrition coaching is a core part of the 30-Day Lifestyle Reset. This guide breaks down the same approach we use with every member: simple, sustainable, no calorie counting required.
Read the guide
"Not sick" isn't the same as healthy. This framework shows why building fitness creates a long-term buffer against disease, and why the Lifestyle Reset is designed to move every marker in the right direction.
Read the article
The Lifestyle Reset follows CrossFit's pyramid: nutrition first, then conditioning, movement quality, and strength. Here's the framework behind your first 30 days.
Read the articleNutrition tool
Get a head start on your nutrition before your first coaching session.
Before You Apply
Use the calculator to estimate your daily calories, protein, carbs, and fat based on your weight, activity level, and goal.
After Your DEXA Scan
Your coach replaces those estimates with precise targets using your real lean mass, body fat, and metabolic data.
Throughout the 30 Days
Your coach adjusts your macros weekly based on your progress, energy levels, and training load, no guesswork.
Questions
24 common questions
Ready when you are. No pressure, no commitment.
What to Expect
Real expectations for busy adults juggling work, family, and life. No transformation hype, just the changes most members actually feel and see.
How you'll feel
Sore the first few days, then surprisingly energised. Sleep usually improves by day 4 or 5.
What you'll see
DEXA baseline captured. You know your numbers, your starting weight, and exactly what you're working with.
How you'll feel
The 3pm energy crash starts to fade. Cravings ease as nutrition coaching takes hold. You stop dreading sessions.
What you'll see
Movement quality jumps. Lifts feel lighter. You're booking sessions ahead instead of forcing them in.
How you'll feel
Clothes start fitting differently. Mood and focus at work noticeably steadier. Stress feels more manageable.
What you'll see
Measurable strength gains on key lifts. Conditioning improves, you recover faster between sets and stations.
How you'll feel
Genuinely proud. The habit is yours now, not your coach's. You know you can keep this up.
What you'll see
Follow-up DEXA shows real body composition change. Goal-review session maps your next 90 days.
Results vary based on starting point, consistency, and life context. These are typical patterns we see from members training 4 to 5 hours per week.
Straight answers
If one of these is the reason you are hovering, here is the honest answer.
Time
“I don't have time for this right now.”
Three coached hours a week. Classes are 60 minutes, run 7 days a week from early morning to evening, and the workout is already written when you arrive. You are not planning anything, you are showing up.
Most people who say they have no time are running an unbooked schedule, so training is the first thing that moves. Book the class like a meeting you would not cancel on someone else, start at three a week, and let the calendar hold the decision instead of your willpower.
See the class scheduleFrom Dai's writing: Could you imagine working 60 hours a week and only being paid for 30? (2016)
Time
“I'll start once things calm down.”
The calm month rarely arrives on schedule. Starting during a busy stretch is actually the honest test, because the plan you build under real conditions is the plan that survives. Three classes a week is deliberately small enough to hold when work gets loud.
From Dai's writing: Do you suffer from 'Tomorrow-itis'? (2016)
Walking in the door
“I need to get in shape before I come in.”
No. Every class is scaled to the person in front of the coach, and your first sessions are about learning positions, not chasing a score. Getting fit first is the part we do together.
Foundations walks you through the 11 movements before you join regular classes if you would rather learn in a quieter room first.
Start with 3 free classesFrom Dai's writing: I was scared less, but I did it anyway (and kept on doing it!) (2019)
Motivation and consistency
“I always start strong and then quit.”
Motivation is a mood, so we build around structure instead. A booked class, a coach who notices when you are missing, and training partners who expect you carry the weeks when motivation does not show up. Consistency here is a system, not a personality trait.
From Dai's writing: How to stay motivated on days when you want nothing more but to binge on Netflix (2016)
Tell us a little about yourself. One of our coaches will reach out to learn about your goals, answer your questions, and build your 30-day plan together.
No pressure. Just a conversation about what's possible. We're genuinely excited to meet you.
What happens next
1.You apply
Takes about 2 minutes. A coach reads it the same business day, usually within a few hours.
2.You book your call
We text and email you a link to pick a 15-minute consult time that works for you. No back-and-forth.
3.We remind you
You'll get a confirmation, a day-before reminder, and a same-day text, so the call never sneaks up on you.
No payment up front. No commitment until after the call.
A few quick questions so we know you're a fit and our coaches can show up ready for you on day one.
Step 1of12·Goal
Most people are not stuck because they are lazy. They are stuck because they are following beliefs that sound smart, get repeated everywhere, and quietly work against them. Ten of the biggest ones, unpacked.
11 min read
You don't need a nutrition degree. You don't need a meal plan. You need one sentence and the willingness to keep it simple. Here's how CrossFit's nutrition prescription works in real life.
12 min read
Most people think being 'not sick' means they're healthy. CrossFit challenges that assumption with one of the most important frameworks in fitness. Here's why it matters.
14 min readThe Reset toolkit
Three coach-written PDFs that cover the parts of the 30-Day Lifestyle Reset most people get wrong without help: nutrition prep, sleep, and starting before you feel ready.
PDF Guide (Fillable)
One Sunday hour. Five high-protein meals. Zero decision fatigue.
Get the free guide
PDF Guide (Fillable)
The 7-night wind-down protocol that beats any supplement on the shelf.
Get the free guide
PDF Ebook
The CFBC playbook for doing the hard thing first.
Get the free guideMeet the team. Hear the stories. Train near you.
