6th and final nominated FirePower Intramural Team Captain is Chris "Old Man" Blay.
5th nominated FirePower Intramural Open Captain is Jason "JG" Gervais.
4th Nominated FirePower Intramural Open Captain is Tara "Pineapple" Llewellyn.
3rd Nominated Captain for the FirePower Intramural Open is none other than Mr. CrossFit, Greg Baker. ;)
Slacker is the only returning captain and is ready to defend her title from the 2016 Open.
The 1st Nominated Captain of the 2017 FirePower Intramural Open is our resident Space Man - Alex "Dirty" DeLorey.
When your questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks. I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people. I train in an open space, because bars and my training partners fly everywhere.
We know what’s coming….EVERYONE! All at once. It happens every year and while it’s exciting to see everyone’s renewed commitment to their health, we have a few things to share & ask so it’s a positive experience for all of us.
Swearing you will get into shape is one of the dumbest New Year’s Resolutions ever. Getting into shape isn’t something you, “do” and when you scream to the world that this is the year you will change your life. You will fail…. unless you understand that getting into shape isn’t something that is done, but how you live. Health is a journey, not a destination
Do you ever wonder what you should eat on the days that you’re competing? Well here is a little information that I hope helps along with a couple of Protein Bar recipes. Do you ever wonder what you should eat on the days that you’re competing? Well here is a little information that I hope helps along with a couple of Protein Bar recipes. Do you ever wonder
“Pressure changes people. If there’s no stress, you don’t adapt, you don’t grow.” Mike McGoldrick –Barbell Shrugged Let’s get you thinking about WHY you CrossFit. Are you here for the training or for exercising? There is a substantial difference between the two and this is a very real subject that might get heated in some areas! Let’s lay some things out
We all have days when we feel a little low. Some mornings you wake up and life doesn’t have its usual bright sparkle. Everything seems like an effort. Thankfully, there’s a lot we can do to shift gears from flat to fabulous! Next time you’re feeling under the weather for no particular reason, try these easy tips to boost your feel-good factor.
Trying to lose weight on your own? How do you sift through all the clutter of fad diets, friends’ advice, what used to work, aging and more? You get a NUTRITION COACH! Just like a personal trainer, but specifically for nutrition. As we close out our first 4-week challenge of 2016, Christine sent me her eye-opening experience.
The healthy snack section of the grocery store is getting bigger and bigger, but does it automatically mean that what’s there is good for us? Not always! In fact, many of the packaged items in that area of the store aren’t as healthy as you think.
In 100 words, Coach Greg Glassman, CrossFit Founder and CEO describes how to achieve world-class fitness. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
A while ago I attended an amazing health convention where the main speaker discussed Vitamin D. It was too good to share! The speaker was Dr. Myron Wentz, World-Renowned Microbiologist/Immunologist, Winner of the Albert Einstein Lifetime Achievement Award. Here was my takeaway.
I’m fortunate to see our athletes at different class times over the day. Most of you are fairly regular with your routines and we, your coaches, pretty much know what’s going on in your lives outside of the gym including how it affects your performance. Most of you who hit the 4:30/5:30/6:30’s have the same struggles.
CrossFit’s main goal is to improve an athlete’s General Physical Preparedness (GPP). How is this measured? One standard that CrossFit uses is the 10 General Physical Skills:
While I can hardly improve upon Greg Glassman’s brilliant description of the CrossFit methodology (Foundations, here), I nonetheless hope to obliterate a misconception that has sprouted around the practice, one that I would sooner see die. This misconception (and the resulting attack) does not come from a lack of clarity on Greg’s part. Rather, it comes
A while back I wrote a post called 25 Ways to Become a Better CrossFitter. When it comes to CrossFit (and most other sports) most people understand that to become better athletes they must train hard, train weaknesses, and train often. But the time you spend in the gym is only one piece of the puzzle that represents your development as an athlete.
As a physical therapist and strength and conditioning coach, I’ve spent a good portion of my professional career talking to people about recovery, either in the clinic following an injury or in the gym following a high-intensity workout. Since I believe that brief, high-intensity exercise is the most productive in terms of maximizing fitness and minimizing
Natural Ways to Boost Your Immune System for the Fall Season:~by Dr. Jaime~Diet: Following a diet abundant in fruits and vegetables will provide the body with plenty of antioxidants and vitamins and minerals. Antioxidants can scavenge the free radicals that may cause us to catch colds and feel run down. In addition fruits and vegetables provide more vitamins
I believe the digestive system is the core of life energy, intuition and longevity. Unfortunately, we’re turning into a bloated and constipated nation. We spend millions on laxatives, antacids, fiber, and enzymes when often a healthy diet is enough to regulate things. To maintain optimal digestive health and avoid many modern diseases, I recommend adding the
I came across this article from one of my nutritionists, Amy Kubal. We were discussing the challenges people face with “Going Paleo” and how to make it work for them given their lifestyle, family situations, finances, commitment/motivation, etc. Amy shared her article below with me and a few more I’ll post shortly. Hope you find it helpful! In health, AES
I ask too many questions. I take too many unnecessary actions. I waste too much energy on procuring the wrong things. And I know I am not alone. Action is the single most necessary ingredient for progress, but in these instances mentioned, progress is out on lunch, and the employee that everyone just sort-of tolerates has taken over. I’m talking about doubt
As a healthcare worker, Tisha's last 12 months have been through hell and back and it's not over yet. But here she reflects on how quickly her state of mind can change now that the gym has reopened.
Neda was looking for a new routine and changes to her health. At 25lbs lost already, she's half way to her goal and all the way in on confidence!
It seems everyone these days are seeking the quick fix. In reality, there is no quick fix. There's only hard work, dedication and the results will come. Karen and Jason are examples of a family diving head first into a long term lifestyle. The results speak for themselves.
John shares his journey to finding confidence in all areas of life with the impact on him mentally, emotionally, and physically.
When a client walks through the door, they aren't judged on their abilities, but their determination and effort. Coach Annie shares this heartwarming story of her client Pam who changed her life and those around her, including Annie's.
Samreen began at FirePower ahead of her time. She was the lone teenager in a sea of thirty to forty-something year old athletes. She had no one to relate to. She had never participated in any physical challenge; CrossFit was her introduction. Despite being out of place and over challenged Samreen had a determination and kindness that was unparalleled.
Today we are honoured to bring you the final instalment in our 2019 campaign we called Fitness Is Who I Am. We’ve spent the last 8 months bringing you stories of amazing members who have made fitness part of their lives; beyond classes, beyond squats, thrusters and burpees; beyond the cosmetic or weightloss outer self; and beyond themselves.
"FirePower has been by my side through the worst time of my life and for that I am forever grateful. Any time I speak or think of FirePower I smile."
Maria joined FirePower 8 years ago when she was 16 years old, way before we had a varsity program. With the soul of a lamb but the heart of a lion, she soon became everyone’s favourite “Little Maria”. Here's her story of how fitness has influenced her life.
After learning that his driver’s license had been suspended for medical reasons and that all of his retirement plans were now on hold, Jon (62 years old) joined FirePower in February 2019. He decided to take advantage of the fact that he was “stranded in Milton”, got his mountain bike tuned up and peddled over to FirePower. His new project was himself!
Our campaign of Fitness Is Who I Am aims to showcase our members who are using their fitness outside the gym to shape their lives. Beyond CrossFit and the rugby field, the Jones family shows us it doesn’t stop there!
For most, fitness is simply a way to stay healthy, to maintain a reasonable body weight, ward off disease, or simply look good for their partner. For Coach BrianKay (“BK”), fitness has an entirely different meaning: to save his life and those around him.
We are wonderfully excited to present the next in our series Fitness Is Who I Am. We are beyond proud of his accomplishments inside the gym, but more inspired by his pursuit of humanity outside the gym and across the globe.
Fitness isn’t something you do; it’s who you are. It’s the lens of of how you see yourself in the world. For some it’s your lifeline to keep your sanity while for others it’s a health necessity to keep you alive. Here's Andrea's story of how fitness influences her life decisions.
FirePower's vision is to 'Reconnect Families Through Sport', and this is one of my fav examples.
David has been FirePower member for close to 3 years now. Despite a long list of physical injuries and limitations, he's proof that with determination, precision coaching and time served, he can rebuild himself to a new level of athlete!
Katie & her husband Stuart are members at FirePower. This past week she earned her "100 Shirt" and wrote this post on her FaceBook. With her permission, we couldn't be more proud to share it!
I was a mid-30s Dad looking to step out of my comfort zone and try some new stuff. Years later I have a list of personal accomplishments that I would have never thought possible and more importantly I’ve found a second home/family.
In 10 short months, this FirePower Varsity athlete transformed his physical self, gained confidence and is inspired his family along the way!
Sometimes life takes you places you never anticipated. A little piece of FirePower will be traveling half way across the globe for a while. Rodd Olmstead, dubbed the "Mayor of 6am", will be heading to Japan for a year. Here's his message to the community.
3719. That’s how many days of FirePower since Day 1. That’s almost four thousand days of cool gym happenings, recollections, and memories. But sometimes, random moments stick in my brain like it was yesterday. There is one moment that has stuck with me for years...
Tammy and her husband Jay came to FirePower in 2008 seeking weightloss but found so much more. Close to a decade later, “Mighty Mouse” is seeing strength and benchmark workout improvements, and still finding joy in the same community.
Youth Fitness & Training series is NOW OPEN for fall registrations. Join us for recreation group classes or our advanced series of classes for next level athletes. All are welcome.
In support of Youth Mental Health, we are seeking nominations for 4 local teens who could use a little help with training costs.
We are turning 15 and sharing a gift with you!!! Join us for the Lazy Macros Summer Kickstart for the month of June.
4-week morning programs to help gain strength, conditioning, endurance and more!
FirePower 3.0! A new home for a new year. After an exhaustive search, we finally have a new place to call home.
Starting a new exercise or nutrition program soon? These are some of the biggest mistakes we see new folks making! Going in with the right attitude and expectations is key to a successful venture. Let us know if there are any big ones we missed.
Are you just finding your way back to exercise after a few years? Been away from FirePower for a while? Hopefully this helps with a little perspective on what we see...
If you’ve been away from the gym for 6 months due to COVID or 6 years because life got in the way, right now is a great time for anyone to reintroduce the gym into their workout routine!
To ensure we can stay open as a business to serve our community, we must comply with this temporary measure required by the government.
Fall details are here! Check out the new adult class schedule, register for youth programs or let us help you restart your fitness program.
A running course for runners and athletes alike. Whether you’ve been running for decades or just beginning, this program is for you!
Here we go again! Reopening from Lockdown #3 with outdoor classes, speciality programs and more!
Last year tried to break us; but still we rise. The lockdown tried to challenge us; but still we rise. This year is trying to change us; but still we rise.
Waiting for the reopening orders, but in the meantime...
Instead of a total solution magic bullet, what small action can move you closer to where you want to be? Then repeat, and repeat. And repeat.
Like a lighthouse guides a ship, we exist to guide you safely through the storm.
What this new Public Health level means for FirePower members at this time.
We are continuing to operate following all HALTON Public Health Guidelines, but are taking some extra precautionary measures.
Welcome to Fall 2020 for current members, returning members, and new members! There are many program details, need to knows, information, and where to start's in this blog post.
As we begin Phase 3 in our local area, some things will change... but not for us just yet.
We began with a soft opening on Friday June 19th, operating outdoors based on Halton Public Health guidelines. To make sure things run smoothly we have put some guidelines in place.
If you’ve been away from the gym for 4 months due to Quarantine & Social-Distancing or 4 years or more because of any other reason, right now is a great time for anyone to reintroduce the gym into their workout routine!
We, the owners and staff stand for our personal truths and our philosophy “Nothing is stronger than family.”
We are committed to ensuring our space is 100 percent free of racism.
FirePower still has a solid group of competitive CrossFit athletes among us - and they need to be celebrated!
Great coaches don’t have to prove they’re the best player to gain the respect of their athletes.
Are you finding you've hit a wall with your current fitness regime? You're not alone.
We were recently acknowledged for our accomplishment as a business, but lets always remember why we do what we do.
New To CrossFit? Here's What You Need To Know About The OPEN.
Fitness doesn't define who you are outside the gym. It's a gateway to the confidence, energetic and fun ways you enjoy life!
Introducing "FirePower Cares". Our special way to share with you a resource of care and listening to the hurdles, challenges, and pressures of life that hold you back from greatness. We are blessed and thankful to have such a wonderful person in our community who cares so much about our members to offer help.
Coach Ryan tells us a little bit about his past and journey with fitness, food, and what brought him to where he is today. "I was on the heavier side in terms of bodyweight but didn’t think anything of it. I was always informed kids are allowed to be 'heavier' or 'built like a football player.' Boy…was I wrong about how football players were built."
That feeling when you have everything together and organized… How does this impact your self care, in particular, your nutrition and exercise patterns?
Success doesn't come from one moment in time. It's about the steps we take to reach our goals. Read more to take a closer look at building habits and how they contribute to your life.
The simple fact of the matter is that you don't suck as much as you think you do. You can do this. You are doing this. (from Words By Lisbeth)
We are all about TEAM at #teamfirepower. Sometimes you're carrying a teammate, and sometimes you're the one being carried. At the end of the day, it's all team member's level of combined effort, not just skill that makes the best teammates.
It is easy to find ourselves constantly thinking about goal setting but rarely taking action. Whether it’s improving our nutrition, working on a perfect squat, or trying to stress less about work, it’s easy when life gets busy to lose sight of these objectives. The best thing you can do is...
The beautiful thing about Crossfit is that anyone can do it. We consistently see many inspirational stories on social media reflecting the way athletes adjust movements or scale to fit their needs, and we LOVE IT! The question is, why can we appreciate the effort that others put in...
Our coaching roster is growing again! We officially welcome Ryan Devries to the coaching staff.
Looking to join a gym? There are a few things you should consider before making your choice and making the commitment.
Join Coach Andrea for a 45-60 minute boxing workout on Tuesday & Thursday mornings in July!
Keep an eye out for these Tim's cards floating through our community. If you get one, enjoy the java. Then be a peach, reload and pay it forward to someone else in the RCFP community for being awesome!
Join Coach Dave in an 8 week intensive programming series that will test your physical and mental work capacity far beyond general classes!
A 90 minute workshop dedicated to high skill movement lead by two Varsity coaches. Workshops run every second saturday for the month of April and May.
Did "The Open" leave you feeling like you need to work on your barbell skills? Are you new to FirePower and havn't quite figured out the barbell yet? Are you looking to refine your lifts as an experience CrossFitter? The FirePower Barbell Club is PERFECT for YOU!
The First look at 17.1 is coming on Thursday, February 23rd and our first Friday Night Lights of the Open Season, February 24th!
Join Certified Menopause Specialist, elite fitness coach and international competitive athlete DEANA GHESQUIERE, for a 90 minute workshop called MenoSense, designed to help women thrive through their journey. Sunday October 20th, 3:00pm
Join us for this 6 week progressive running program for anyone that wants to improve their running technique, skill, or stamina, regardless if you're trying to PR your 5k/10k or survive a 400m run in a wod.
Ramadan is a time for spiritual reflection and self-discipline. By planning your meals and workouts thoughtfully, you can maintain a healthy lifestyle while observing the fast.
Kickstart Your 2024 Nutrition With This 6-Week Challenge
Strength training is a crucial during menopause. It can help protect bone health, reduce the risk of chronic disease, improve mood and cognitive function, and alleviate symptoms like hot flashes and night sweats.
What if we told you that engaging in regular exercise could improve your parenting skills with one simple trick? It may seem surprising, but there is a fascinating connection between staying active and honing essential parenting abilities.
In fitness it is easy to get discouraged by the dreaded “scale” but the scale doesn’t tell the whole story.
Submit your favourite recipes and get a bunch in return!
If your routine is in a rut, this kickstart will help you launch you back to healthy habits.
The 2021 Newbie Nutrition Kickstart starts January 18th. Get the support and accountability you need to change your nutrition and reach your goals with this 8-week program.
FP Nutrition Coach Maria Rueda shares her top 5 tips to enjoy the fall holiday season with family dinners, treats, temptations, and parties; all while staying true to your feeling your best.
Has your eating fallen off the rails since the shutdown? We got your back with a 4 week program to help!
You don’t need anything special to support your immune health. Healthy living and tweaks to your lifestyle are enough to help build your immunity.
World-renowned Executive Chef and FirePower CrossFitter Jason Bangerter is cooking up a storm at home these days. He's created a simple and healthy recipe for you to make at home that's quick, easy and hearty on the veggies!
Although right now we may be out a gym home, we are not out a family.
Small habits add up! After a successful New Year SMALL CHANGE CHALLENGE, we are BACK with more!
Mental Health is more than just the absence of mental illness. Just like physical health is more than just not being sick.
Introducing the SMALL CHANGE CHALLENGE. A a 4-week challenge with a twist!
Holiday stress lives in most of us, however not everyones' is driven by finding the perfect gifts or baking enough cookies...
FirePower Cares' partner Marleen Filimon shares her strategy to motivating yourself to get off your butt and make something of your day when your brain is trying to take you to the couch.
We are committed to bringing you insights and real-life strategies to help you manage your mental health as well as your physical health.
Social health is a strong predictor of overall health and well-being. It can provide you with a network of support that helps fend off loneliness, provides a sense of belonging in your community, and even helps protect your physical health.
A relationship review of the time so far between me and my new boyfriend...
Motivation might get you started, habit is what keeps you going...and a great community surrounding you!
When you choose to eat healthy or go to the gym regularly or sleep 8 hours a night, sometimes, we have to be prepared for all of those things to happen. The actions or words of those around us are constantly pulling us back towards our old habits.
Are someone looking to get into the Firefighting or First Responder line of work? This program will allow you to get loaded up and workout with all of the bunker gear and help you prepare for any test or courses that you might have coming up! Coached by active FireFighters.
FFAD 2017 is coming in September. A tad different than previous years - we are playing with some cool options, but running a mini-version at the Milton Fall Fair.
This Sunday is the 3rd and final Summer League event followed by a pot-luck chow-down! BBQ burgers will be generously provided by truLOCAL. 4pm-6pm wods. Eats afterwards!
All RCFP lady-members are invited to join us for a Wine & Wod. Workout first, then wine and potluck apps after!
Join Join Dr. Ryan DeBell from The Movement Fix for an exclusive hands-on all day workshop designed to immediately upgrade your ability to deconstruct and rebuild the squat, deadlift, and overhead lifts.
Join us on Saturday Feb 18th at the Milton Sport Centre For a Pool workout and Basketball! We will also be Open on Family Day for Open Gym!
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