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Andrew Irvine

@andrewirvine38

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ANCHORED ATHLETICS HALF HYROX October 24 • 9 AM–12 PM Half the Distance. All the Fun. We’re bringing HYROX in-house for a fun morning of racing, teamwork and a little suffering. We’ll follow the classic HYROX order, but with 500 m runs and scaled station distances to make this a little more accessible and a lot of fun. INDIVIDUAL You’ll complete: 500 m Run SkiErg – 500 m 500 m Run Sled Push – 1 down & back 500 m Run Sled Pull – 1 down & back 500 m Run Burpee Broad Jumps – 1 down & back 500 m Run Row – 500 m 500 m Run Farmers Carry – 3 down & backs 500 m Run Sandbag Lunges – 2 down & backs 500 m Run Wall Balls – 50 reps DOUBLES Grab a partner and tackle it together! You’ll run 500 m together, then complete the full station volume before heading back out for your next run. Split the station work between you however you want. For doubles, the approximate station volumes are: • Sled Push – 2 down & backs • Sled Pull – 2 down & backs • Burpee Broad Jumps – 3 down & backs • Farmers Carry – 7 down & backs • Sandbag Lunges – 4 down & backs • Plus the full SkiErg, Row and Wall Ball volume CHOOSE YOUR WEIGHT We’ll have two weight options for each station: WEIGHT 1 – lighter option WEIGHT 2 – heavier option Choose the weight that makes sense for you. You don't have to pick a division based on gender — pick your challenge! HOW TO SIGN UP Members: Please fill out the registration form linked in your email and on the posters in the gym (or send us a DM and we can send it to you!) Signing up for doubles? Check that off on the registration form and include your partners name and email. Have a partner who isn't an Anchored member? No problem! They can purchase a $27 drop-in pass for the event and join you for the competition. We’ll organize everyone into heats and send out your specific heat time closer to the event. Come race, cheer, suffer a little, and have a hell of a good time. Half the Distance. All the Fun. taken in Anchored Athletics by @andrewirvine38
0
8 days ago
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Coach Spotlight: Andrew Is it even 4:30 if Andy isn't there? Honestly, we're not sure. 😂 Andy is basically the unofficial mayor, lifeblood, and attendance coordinator of the 4:30 class. If he's not coaching or working out, we're pretty sure half the class just assumes there's no workout that day. But in all seriousness, we absolutely love having Andy on our coaching team. After spending most of his life playing and coaching soccer at a high level, it's been pretty damn cool watching him find a new competitive outlet in CrossFit and throw himself into an entirely different sport. He brings that same competitive drive, work ethic, and team mentality with him every time he walks through the door. Andy shows up prepared. He knows what he's coaching, he pays attention to the details, and he's really good at meeting people where they're at. He's also no stranger to modifying movements, managing injuries, and figuring out how to train when your body isn't exactly cooperating. Basically, he's been through enough back pain and questionable life choices to know a thing or two. 😂 His coaching philosophy is simple: move well, be consistent, work hard, and don't be an idiot about it. Sustainable intensity > blowing yourself up for one workout. He's got his CrossFit Level 1 and HYROX Foundations training, and he's always looking for ways to get better himself — whether that's chasing a handstand walk, throwing down in a workout, or finding someone in the gym he can compete against. Outside the gym, Andy is a dad of three mostly grown boys, spends his time mountain biking, watching sports, and cheering his kids on in soccer and rowing. Favourite movements? Box jump overs and bar muscle-ups. Least favourite? Wall balls and thrusters. Coffee? Black. With a scone. Raisins are non-negotiable. We're pretty lucky to have this guy around. He's competitive, prepared, dependable, and always willing to push you a little harder — while somehow making you feel like you're part of the team the whole time. And if you're looking for Andy at the gym, your best bet is probably 4:30. 😂 #StayAnchored by @andrewirvine38
4
2 months ago
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Sundays hit different—and there’s a reason for that. Progress doesn’t just happen when you train. It happens when you recover. When you work out, you’re actually creating small amounts of stress and micro-tears in the muscle. It’s during rest that your body repairs, rebuilds, and comes back stronger. That process is supported by your nervous system downshifting, cortisol levels dropping, and recovery hormones doing their job. Skip recovery, and you’re not getting the full benefit of the work you’re putting in. That’s why Sundays matter. At Anchored Athletics, this day is about: ✔ Lower intensity movement to promote blood flow and reduce soreness ✔ Mobility work to improve range of motion and prevent injury ✔ Letting your body and nervous system actually absorb the training from the week Because fitness isn’t just about going hard—it’s about going smart. So come in, move intentionally, breathe a little deeper, and give your body what it needs to keep showing up strong. Take an hour for yourself today. That is part of the training. #AnchoredAthletics #SundayReset #RestAndRecover #TrainSmart #StrongerEveryDay by @andrewirvine38
0
5 months ago
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At Anchored Athletics, it’s more than just workouts — it’s family. ❤️ It’s the early morning fist bumps, the high-fives after tough finishes, and the quiet encouragement when someone is having a hard day. It’s celebrating PRs, showing up when motivation is low, and knowing someone notices when you’re not there. Community means: • Cheering the loudest for the last person to finish 👏 • Sharing laughs between sets 😂 • Helping set up, clean up, and lift each other up 💪 • Welcoming new faces like they’ve always belonged 🤝 We train hard, but we care harder. Because what makes Anchored special isn’t just the programming — it’s the people who walk through the doors every day and make this place feel like home. Come for the workout. Stay for the community. Stay because you’re part of the family. 🫶 #AnchoredAthletics #CommunityStrong #GymFamily #strongertogether taken in Anchored Athletics by @andrewirvine38
4
6 months ago
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There’s something powerful about putting it out there. Not waiting until you’re ready. Not waiting until it’s perfect. Just stepping onto the floor, heart pounding, and going for it anyway. For many, this was their first Open workout. First time being judged. First time seeing their name on a leaderboard. First time feeling that mix of nerves and excitement. And still ... they showed up. They scaled. They modified. They rested when they needed to. But they didn’t hold back from the experience. That’s what this is really about. Not perfection. Not comparison. Just the courage to try. Because every time you put yourself out there, you grow a little more. Confidence builds. Doubt shrinks. Community gets stronger. So here’s to the first-timers. The deep breaths before “3…2…1…” The shaky hands. The proud smiles. The “I can’t believe I did that” moments. This is where it starts. And we’re just getting warmed up. 🔥 Thanks @kwonmedia_sports 👌🏻 #CrossFitOpen #PutItOutThere #AnchoredAthletics #JustStart CommunityStrong StayAnchoreD taken in Anchored Athletics by @andrewirvine38
0
7 months ago
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⚓️ Big shoutout to Andrew and Jake for crushing their CrossFit Level 1 course! 💥🎉 Andrew and Jake recently completed their CrossFit Level 1 (CF-L1) — an incredible course that deepens understanding of CrossFit’s core movements, methodology, and coaching principles. This course isn’t just for coaches — it’s also an eye-opening experience for athletes who want to: ✅ Improve movement quality and technique ✅ Understand the “why” behind CrossFit programming ✅ Learn how to scale workouts safely and effectively ✅ Build a stronger foundation for long-term progress We’re so proud of these two for investing in their growth and bringing even more knowledge and energy back to the Anchored Athletics community! If you’re curious about CrossFit, learning, or leveling up your training, don’t be afraid to chat with them — they’re fired up and ready to share what they’ve learned! #AnchoredAthletics #CrossFitLevel1 #CFL1 #StrongerTogether #CoachingMatters #AthleteEducation #LevelUp #BetterEveryDay #CrossFitCommunity by @andrewirvine38
8
a year ago
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Congrats to team Island Anchored who travelled to Penticton this weekend and competed @throwdownseries Okanagan Valley Throwdiwn! They are bringing home 4th place and great memories!! Congrats guys, and way to represent!! by @andrewirvine38
9
2 years ago
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Who’s stoked for the CrossFit Open? #crossfit #crossfitopen #fridaynightlights #stayanchored #tightandbright #fitness #duncanbc #cowichanvalley taken in Anchored Athletics by @andrewirvine38
3
2 years ago
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