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.
If you thought the past 2 months was weird, we're about to bring you the next level of weird when we reopen!
Kids are home from school. Let's get them moving to stay healthy active! Join the FPK coaching team for virtual phys-ed classes 3x per week!
Coaching is what we do - no matter where you are!! We may be closed for group classes but we have many options for you!
The coronavirus is creating worldwide panic, but we wanted to share some good news with you.
Everyone has many stresses in their lives outside the gym, but for the hour they’re sweating, those worries get to be put on the back-burner, even for a short while.
I have a confession to make. I say“I love you” at work, a lot…to my staff and coworkers. Is that weird?
We want to hear about your FirePower Experience. Submit a video for your chance to WIN BIG!
We continue to grow and evolve as you, our members do too. Your health is more than just about sweat. We are more than just about fitness. Welcome to the NEW FirePower!
We have a new variety of Specialty Programs. Have a look a the preset schedule and see which ones catch your eye and when they will be running!
We are growing up this week. June 1st marks 10 years of CrossFit in Milton, but the benefits go far beyond fitness...
Our chance to show our appreciation to our town for allowing us to serve it's people for a decade.
A 6 week challenge for anyone needing a FreshStart. Includes 6 weeks of NEW Fat burning workouts you’ve NEVER DONE BEFORE with expert coaching from elite FirePower coaches, plus nutrition guide, body composition scan & more.
The Crossfit Games “Open 2018” is a great time of year to reflect as an athlete and appreciate how we feel compared to previous years but it is easy to beat ourself up over the competition. We take a inside Coach Mitch's brain and see how he combats negative thoughts during a workout.
The Open is the first stage of the CrossFit Games season and the largest community event of the year.
Introducing FirePower's 2018 Campaign: #BeTheChange....
We've been working ard on new ideas, listening to your feedback and doing our best to accommodate! New classes added, new class times for Saturdays, and soon to be announced, our jam-packed calendar of specialty programs (coming soon!)
We are proud to officially welcome the amazing Tonya Link to the RCFP coaching team as the newest intern coach.
Yes we uber love dogs - probably a little too much! But there are a few things to note about having dogs at RCFP before you bring your furball to the gym.
Join FirePower for an all encompassing strength an conditioning program for Ages 14-17. Program runs from July 10th thru August 18th.
Join us for a 6 week Sunday Summer Bootcamp Series on the front lawn of Reebok CrossFit FirePower. Starts June 25th!
Planning for a Mudder or Spartan Race this summer? Join Coach Shane in this 6 week series and have your best racing season yet!
Congrats to those who completed the 2017 CrossFit Open! Grab your Car Decal at the Front Desk!
This 5-week Open competition is as much of a mental battle as it is physical. Whether you’re 6 months into CrossFit and PR’ing everything you touch or you’re a seasoned veteran competing against your gym ‘frenemies’, the Open is a magical time. One more week to go!
With February being a short month, all of those who attended 18 classes have received recogniton. Can you get on the board for March?
Here's a synopsis of how the CrossFit Games Open will operate at FirePower over the next 5 weeks.
As a small business in a highly competitive industry, we know how important personal recommendations are.
It's different. We get it. But we are different. And that should be important to you too.
If you’re over 50, staying active isn’t just a nice idea – it’s key to living your best life.
We are in the service business. It's our lifeline. AI will NEVER be able to compete!
Join us for a 4 week fitness boxing conditioning bootcamp starting August 6, 2024
We've cracked the code to making you care more – about your fitness, your life, and the people around you.
Ready to join the 100-WOD Club? Free for all members - Starts NOW!
NEXT START: June 4, 2024! Get a Fresh Start on Summer with this 4 week fitness & nutrition program. 2 workouts each week + nutrition program & support. Perfect for new and restarting members.
Build strength & confidence with proper weightlifting technique with this 4 week program for teens!
Kickstart your spring season with 3 Specialty Programs - for members and non-members.
Here's to the CrossFit Open 2024, a celebration of STRENGTH & COMMUNITY.
Our gym is a melting pot of cultures, identities, and abilities, and we fiercely protect this diversity. We want everyone to know that when you step into our second home, you step into a space that respects and celebrates who you are.
New To CrossFit? Here's What You Need To Know About The OPEN.
Back by popular demand to finish the year off STRONG! 3 Specialty Programs - for members and non-members.
FirePower's Youth Athlete "Power & Speed Summer Series" is a dynamic and engaging fitness program designed specifically for teenagers aged 12-17.
We often come up against barriers and obstacles that prevent us from making progress in our health efforts. Breaking through barriers or obstacles in your way is how to win. Don't aim at areas you'll get blocked. Find the gaps!
We are ready to turn things back up; to turn life back on, with passion, determination and focus.
We are thrilled to introduce you to our newest teammate and Certified Nutrition Coach & Registered Holistic Nutritionist.
Our fitness needs change as we age - this small group program aims to help you begin a fitness regime in a safe and structured way under the guidance of an experienced coach.
If you are currently inactive or struggling to kickstart your fitness in the lockdown, start simple. Start here.
Starting or starting over with your fitness doesn't have to be complicated. We are experts in guiding you to a safe and progressive start. You only have 1 job to do...
How can you influence your next decade by modifying the people around you, daily actions and habits in your life today?
Get 5 weeks of boxing conditioning workouts with a coach plus 30 workouts to complete at home!
If you can make a reasonable living doing what you love, DO WHAT YOU LOVE.. You may not get rich, but you’ll get to do what you love. Don’t quit your day job until doing what you love pays the bills, but don’t incur big debt getting a law degree or an MBA if you really want to be an artist.
Come gather at our table for the annual FirePower Thanksgiving Dinner for members and their families.
We are joining forces to support the local Milton Foodbank. Can you help?
Get your feet moving!! Join Our STEP-TEMBER Walking Challenge!
Here We Go Again...Time to Show Your Country Pride! Special members-only summer event.
Introducing FirePower Engine, a program designed to target aerobic capacity and fat burning through steady state capacity workouts and long distance rowing/biking and skiing.
NEXT START: June 6, 2023! Get a Fresh Start on Summer with this 4 week fitness & nutrition program. 3 workouts each week + nutrition program & support. Perfect for new and restarting members.
You can't out-train a bad diet. Let's spotlight your nutrition for 6 weeks with help every step of the way!
For the first time ever, FirePower is hosting an in-house powerlifting competition on Saturday December 3rd at 9:30AM. It will be run in two phases. First, to test your current strength benchmarks and second, a retest in the spring.
It's been 3 long years but it's finally coming back! The annual FirePower Thanksgiving Dinner for members and their families.
Join us this Saturday for a special FireFighter Workout in support of our FireFighter Appreciation Day!
The 2022 CrossFit Games season kicks off this week. Here's what all FP members need to know!
Let's use this lockdown to have a little fun! Join us for a connected way to move, laugh, share and WIN!
All are invited to join our virtual workout series to support our community.
We get knocked down, but we get up again; cause you're never gonna keep us down! Members, join us for this fun team-series event.
Here are 2 upcoming events to help you through these challenging times.
Join us for a Christmas Eve to remember! Workout with your friends and family while we cook breakfast for you!
FirePower Connects is a networking opportunity for all RCFP members.
Ready for this? The 2019 Open will feature a team challenge! She-Beasts vs Beer & Barbells...
CrossFit HQ is hosting the Specialty Cert for anyone looking to become a CrossFit Kids Trainer.
Join us for the FirePower "28 Day Nutrition Fix". If you're ready to dial in your healthy eating after the summer, this program is for you!
A member's only partner competition!
They are coming back again this winter. Family Wods. Members are invited to join us on selected Sunday mornings and spend quality time with your kids.
Join us on Saturday, December 30th for an all inclusive, members only competition over the Holiday Season!
Team FirePower & Reebok Canada are proud to host elite CrossFit Games athlete & coach, Sam Dancer in one of his premier Canadian appearances!
Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book.
.png)
.png)
.png)
.png)
.jpeg)
.jpg)
.jpg)
