CrossFit Constant Conditioning - Gym

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CrossFit Constant Conditioning - Gym

Results. Community.

Courtenay’s Premier Strength & Conditioning Gym 💪
Build strength, confidence & real results through:
🏋️ Small Group Fitness All Levels Welcome
🍎 Expert Nutrition Coaching & Personal Training
📍 Join Courtenay’s Top Gym; Strength.

04/03/2026

Peanut Butter Protein Rice Crispy Treats

Ingredients
2 1/2 cup rice crisp cereal (unsweetened)
1/2 cup vanilla Driven protein powder
5 Tbsp peanut butter powder
1/2 Tbsp creamy peanut butter (no sugar added)
1 Tbsp flaxseed meal
2 Tbsp maple syrup
3 Tbsp water
Chocolate Topping
1 1/2 Tbsp chocolate chips
1/8 tsp coconut oil

Procedure:

1- Line an 8½ x 4½” loaf pan with parchment paper; leave an overhang to lift out later.

2- Mix all ingredients except rice crisp cereal in a bowl (peanut butter powder, peanut butter, vanilla protein powder, flaxseed meal, maple syrup and water).

3- Add rice crisp cereal and fold until combined, then spread in pan and use spoon/spatula to smoothen. Place in freezer to harden about 10 minutes

4- Place the chocolate chips and coconut oil in a microwave safe bowl and microwave at 30 second intervals, stirring for about 45 seconds until completely melted. Let cool slightly, then spread over bars.

5- Transfer to freezer to cool about 5-10 minutes. Once set, lift out of pan, place on cutting board and using a sharp knife, slice into 12 bars.

Enjoy!

04/01/2026

Asparagus, rhubarb, and Swiss chard, hurray! 😍

Eating in season means better flavour and more nutrients.

Tag a friend who needs some grocery list inspiration! 🥬🍓

03/31/2026

Member Spotlight: Nick 💪

Nick shared this with us:
“What you guys have given me at your gym is beyond words. I’m in the best shape of my life thanks to you. My confidence and overall well-being have come so far, and I’d even say it helped me get through one of the hardest years of my life. You guys and your coaches are amazing.”

Nick’s journey is one that truly means a lot to us. Through consistency, effort, and trust in the process, he has:
🔹 Lost 20.3 lbs of fat (9.4%)
🔹 Built the strength and skill to achieve handstand push-ups & muscle-ups
🔹 Gained confidence and resilience

What we admire most about Nick is not just his physical progress but the way he has shown up through a challenging year. He leaned into the process, kept going, and came out stronger, both physically and mentally.

Nick, we are incredibly proud of you. Your journey is a reminder of how powerful fitness, community, and consistency can be. Thank you for trusting us and for being such an important part of our gym.

We can’t wait to see what you accomplish next! 🚀

👉 Help us celebrate Nick in the comments!

03/26/2026

Congrats to our Superstars!!!

Hard work? Check. ✅
Showing up? Check. ✅
Winning big? Check. 🎒☕

Look at these smiles! Nothing beats the feeling of being rewarded for your grit and dedication. Everyone is grabbing their gear; these faces are the true heartbeat of Constant Conditioning.

At our gym, "showing up" is the real victory. We are so lucky to have such an incredible, dedicated crew who proves that consistency always pays off.

Keep shining, keep lifting, and keep being the absolute rockstars you are! 🌟💪
See you at your next fitness class!!

03/25/2026

Cynthia, reading your review honestly made our day; thank you so very much.💙

It’s been an incredible year watching you transform into the powerhouse you are today. We take so much pride in coaching the movements, and seeing you master the technique to build strength safely has been the ultimate reward for us.

Your physical progress is undeniable; it’s no wonder your family and friends are noticing that new energy! You’ve put in the hard work, stayed patient with the process, and the results speak for themselves.

You mention the community being impactful, but honestly, it’s people like YOU who make this place what it is. Thank you for trusting us with your fitness journey this past year and for bringing such a wonderful, positive attitude to every session.
We’re so excited to help you get above and beyond your personal goals. Let’s get it! 👊💥

03/23/2026

Help your teen build more than just muscle. 🚀

Our CrossFit Teen program at Constant Conditioning is designed for ages 10 to 15.

We focus on functional movement that builds real-world strength, coordination, and most importantly, unshakable confidence.

Whether they are total beginners or looking to stay active between sports seasons, our Wednesday sessions are high-energy, supportive, and a total blast.

📅 When: Wednesdays | 3:30 PM - 4:10 PM
📍 Where: 754 29th Street, Courtenay
💪 Commitment: No long-term contracts!

Ready to get them started?
📲 Text or Call: 778-400-5015
✉️ Email: melissa@constantconditioning.com

03/19/2026

After weeks of sweat, party lights, and incredible energy, the Constant Conditioning Cup came down to the wire. Every single point truly mattered.

Huge congratulations to our official 2026 Champions: BURPEE’S ANGELS! 😇🔥

The Final Standings:
Burpee's Angels: 332
Chase Us If You Can: 331
The Running Jokes: 271
WOD's Your Problem?: 263

To our Volunteers: You are the heartbeat of this gym. From counting reps to keeping the vibes high, we couldn't do this without your "magic" behind the scenes. Thank you for giving us your time and your voices!

To our Participants: Thank you for leaning in, dressing up, and showing us what grit looks like. You made this event unforgettable.

What’s Next?
The Cup might be over, but the work doesn't stop. As they say: Strength isn’t built in a single workout; it’s built in the reps you don’t skip. We’re back to the daily grind, turning this year's effort into next year's engine. It’s officially time to start training for the Constant Conditioning Cup 2027. One rep at a time. See you under the lights next year! 💡💪

03/18/2026

Success is a team sport. 🤜🤛

At Constant Conditioning, the work isn't always glamorous.

It’s raw, it’s tough, and it’s real.

But when you’re surrounded by people pushing for the same goals, "hard" becomes "fun."

We aren't just building fitness; we’re building a culture of showing up.

Ready to join us?
Book your Free Meet & Greet, today: https://constantconditioning.com/intro/

03/17/2026

Baked sesame-ginger salmon

Ingredients
3 cups baby carrots
1 tsp avocado oil
Salt and pepper to taste
1 tsp sesame oil
2 tbsp soy sauce
2 tbsp grated fresh ginger
1 tsp garlic powder
2 tbsp + 2 tbsp honey, divided
Pinch of red pepper flakes
2 large zucchini, halved lengthwise and thinly sliced
1 red onion, halved and thinly sliced
1 lime, quartered
18 oz salmon, cut into 3 filets
4 teaspoons sesame seeds

Procedure:

1- Preheat the oven to 350°F. Line a baking sheet with parchment paper and spread the carrots on the sheet.
Coat the carrots with the avocado oil and season with
salt and pepper. Bake for about 30 minutes. Remove
from oven and drizzle with 2 tbsp honey.

2- While the carrots are roasting, prepare three pieces of
parchment (about 15 by 17 inches). Fold each piece in half to make a crease, then unfold and set aside

3- In a small bowl, whisk the sesame oil with the soy sauce,
ginger, garlic powder, honey and red-pepper flakes to combine.

4- Build the parchment packets one at a time. On one side of a piece of parchment, place a quarter of the zucchini in an even layer and top with a quarter of the red onion.
Squeeze one of the lime segments generously over the
vegetables.

5- Place a salmon fillet on top of the vegetables. Brush the
salmon generously with the soy sauce mixture and top with 1 teaspoon sesame seeds.

6- Fold the empty side of the parchment over the salmon
and then fold the two edges inward toward the salmon, making several creases to fully seal the package.

7- Repeat with the remaining parchment and ingredients.
Transfer the prepared packets to a baking sheet and bake until the salmon is fully cooked, 16 to 18 minutes.

8- To serve, remove the fish and veggies from the packets
and transfer to plates. Equally divide the carrots and add to each plate. Enjoy!

03/12/2026

⚡️ THE GRAND FINALE IS HERE: WHO TAKES THE CUP? 🏆

The leaderboard has NEVER been this close! As we head into the final Friday of the Constant Conditioning Cup, every single rep, every second, and every cheer counts. It is officially anyone's game!

🧡 Our Volunteers: The Heart of the Cup
To our backbone, our volunteers: THANK YOU. We say it every week because it’s true, this event simply wouldn't happen without your magic. 🤯

🔥 Chase Us If You Can – 265

😇 Burpee's Angels – 239

💪 WOD’s Your Problem – 224

🏃 The Running Jokes – 223

To every participant: thank you for leaning in, dressing up, and giving it your all. We hope you’re having the time of your life!

TOMORROW NIGHT: Show up. Dress up. Leave it all on the floor. See you under the lights for the FINALE! 💡⚡️

️

03/11/2026

Strength isn’t built in a single session.

👉It’s forged in the reps you don’t skip, the days you show up tired, and those final two inches of a pull-up that feel like a mountain.

Real progress isn't always flashy.

💫Most of the time, it looks exactly like this: focus, effort, and showing up for yourself, one rep at a time.

At Constant Conditioning, we aren't just chasing a leaderboard.
👉We’re building stronger people.💪

Join us; book your free meet and greet, today: https://constantconditioning.com/intro/

03/09/2026

🎉3 Years Stronger! 🎉

A huge shoutout to Kimberlee for reaching her 3rd gym anniversary! 💪🔥

From day one, she’s shown incredible dedication, strength, and a willingness to push her limits. Kimberlee is an inspiration to us all! 🌟

Help us celebrate her by dropping a 💙💪 in the comments!

Here’s to many more years of gains and growth!
Thanks for being part of our wonderful community; we appreciate you!

📍 CrossFit Constant Conditioning, 754 29th Street, Courtenay

Address

754 29th Street
Courtenay, BC
V9N7S7

Telephone

+17784005015

Website

https://www.constantconditioning.com/

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