A CrossFit Family Needs Help

April 3, 2010

9:00 am

If you are a member of FirePower, you know the tight family feeling we have in the gym.  Many of you know that this extends to ALL other CrossFitters globally or locally.  We stick together, we sweat together and we stand by each other.  Recently a fellow CrossFit trainer was seriously hurt in Orillia.  See below the note from his home box owner, James from CrossFit Orillia, a friend of FirePower.

If anyone is interested in participating for this benefit WOD, get a team from the gym and sign up!  Unfortunately the Savard family will be in Montreal so FirePower will be collecting donations for Jeremy in any amount.  We’re starting with $100.  If you can contribute with us, please drop off at the front desk.  Let’s band together to help Jeremy & his children!!

Thanks,

Andrea & George

Hi Everyone,

Recently, one of our trainers (Jeremy) was involved in a very serious
snowmobile accident, leaving him with a shattered pelvis, broken
sacrum, and damage to both knees.  He has a long recovery ahead of
him, and is not expected to bear any weight on his legs for at least
another 3-4 months.  Jeremy is a self-employed contractor and single
Dad.

Since Jeremy is unable to work, or work out, we’ve decided to help him
out.  On April 3rd we will be holding a Benefit Challenge to raise
funds for our freind.  There will be three WOD’s spaced out between
9:00am and 4:00pm and all events will be done in teams of 4 (at least
one female per team).  The entry fee for each team is $60 with all
proceeds going to a fund set up in Jeremy’s name.  Local business have
generously donated prizes and they will be awarded to the top teams in
Rx’d, Scale 1 and Scale 2 divisions.

As the workouts are scaled, everyone is welcome to come and compete.
Spectators are more than welcome and are asked to make a small
donation as well.  Of course, no proper CF event is complete without
an awesome after party.  There are two hotels within walking distance
of our box, so plan to stay over and enjoy the bright lights of
downtown Orillia;-)

Please RSVP via Facebook http://www.facebook.com/event.php?eid=498186130243#!/event.php?eid=49…

Thanks,

James

Adventure Racing Training Course Info

FULL DAY TRAINING –  A must do course!

“It’s crazy – we are not a fast team – but after taking the training course we would go by teams that should have been way ahead of us – we learned how to work as a team and use the tips we learned in the course – it was awesome!”  (Full training course attendee)

Want to learn how to use your map and compass? Tired of getting lost? Want to do better as a team on race day? Well then maybe it’s time to take some adventure racing training. Trainers Mark and Heather  are experienced adventure racers and have raced in short and long races around the world with top finishes. Learn the tips and tricks that will help you get the results that you desire! Come take the 4 hour navigation course, or the full day crash course that will get you through your first adventure race.

If you have 5 or more people that would like a course, you can select your own date and time and we will do our best to accommodate you.   Call Mark or Heather @ 289.891.9357

• Sunday March 21st, 2010 – Navigation 101     START: 12:30 pm
• Sunday April 18th, 2010 - Navigation 101       START: 12:30 pm
• Sunday May 2nd 2010 – Crash Course! -Navigation 101 / Paddling 101 / Mountain Biking for AR 101

START of NAV section: 8am       START of Paddling/mtn biking 1pm

• Sunday May 30th, 2010 – Crash Course! - Navigation 101 / Paddling 101 / Mountain Biking for AR 101

START of NAV section: 8am        START of Paddling/mtn biking 1pm

Where: The starting point for the courses will be Firepower Training in Milton

Click here for a map. 509 Main Street East, Milton Ontario. Check out more at Firepower Training / CrossFit

When:

Navigation 101 Classes start at 12:30 a.m. and go until 4:30 p.m.

The full day crash courses starts at 8 a.m. until 5 p.m. This session is a full day crash course in adventure racing that is meant to teach you how to finish your first adventure race. Save time, money and effort by doing this course!

Cost: $60 for each session per person. If you would like to do the full day crash course then the cost is $110. If you have already taken the Navigation 101 class this year, then the cost of joining in for the mountain biking and paddling is an extra $50.

How do I sign up? See below for online registration of each course. Call us and book your time as spots are limited. We try to keep the instructor to racer ratio small so that you gain the maximum benefit of the course and time. Or you can click on the add to cart button and we will contact you after you have registered.

289.891.9357 Heather or Mark or via email  Contact us

Navigation 101: “Map, compass Navigation skills – get me where I need to go..FAST!” Includes: maps, park entry fee, instructional booklet, 4 hours of training.

Navigation 101

March 21, 2010 $60.00 April 18, 2010 $60.00 May 2, 2010 $60.00 May 30, 2010 $60.00

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Crash Course “I am new to racing OR I have been racing for awhile but out team is not getting any better!”.  Includes: two park entry fees, canoe, life jacket and paddle rental, maps, instructional booklet, and 8 hours of training.

AR Crash Course

May 2, 2010 $110.00 May 30, 2010 $110.00

Course Descriptions:

Navigation 101

Reading a 1:50 000 topographical map

Using an orienteering map

Using your compass

Taking a bearing

Teamwork on your feet

Eating and Drinking on the go!

Trekking transition areas

Team Goals

Towlines, weight sharing

Getting to the finish line!

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The below course material is included in the full day AR crash course

Paddling 101:

Even if you have done adventure races before this is a must take course! This will be part of the full day crash course.

Three people in a canoe

Middle seat designs

Using your compass and map on the water

Paddling transitions

Portaging and water reentry

Eating while paddling

Hydration on the water

Paddle strokes

Team communication

Canoe paddles versus kayak paddles

Some much needed paddling practice!

AR / Mountain biking 101

This will be offered as part of the full day crash course

Reading your map while biking

Actually using your odometer!

Drafting

Technical riding

Eating and drinking on your bike

Towlines

Biking transitions

Bike shoes vs cages vs flat pedals

Bike safety

Time in the saddle!

If you have 5 or more people that would like a course you can select your own date and we will do our best to accommodate you.  Please let us know if you are interested in a certain date and we will send out the info to see if it works with others’ schedules.

Bootcamp at FirePower!

March 9, 2010

6:30 pm

Do you want to lose weight, get stronger and healthier? Who doesn’t! What if you could take the next 30 days and focus on you?  What if you had access to some of the best trainers and instructors and the support of a group of like-minded individuals?  Would you be able to achieve your goal?  We like to think so.  In fact we like to say that you will leave KYA training, leaner, healthier, stronger and wiser. Maybe you want to try CrossFit but you just aren’t there and want to lose some weight and get stronger before you jump in with both feet!

4 weeks of training offers the following types of results:

• Up to 10 pounds of weight loss
• Lost inches
• Increased core strength
• Increased energy
• Lowered blood pressure
• Increased nutritional knowledge
• Grocery shopping knowledge – what to buy and what to eat.
• Empowered mind
• Whole health energy!

If you could commit to 30 days of giving it your best, honest effort we can help you get to the end of the month and reach your health goals.  We will test you at the beginning, work on your weakness and propel your strengths.  We will help you feel empowered to take charge of your health.

This bootcamp is being kicked off by FirePower husband and wife team Heather and Mark Arnold from Hark Events Inc.

If you are interested you can call us at 289.891.9357

Click here for more on the Bootcamp

New Member Special: Includes FREE Trial Classes

Here is your chance to test drive CrossFit and split the cost with a friend.

Join us through the month of March and

Receive 2 for 1 price on

CrossFit Foundations

Have you been looking to try CrossFit but unsure why it’s priced so different from other facilities?  Here’s your chance to see for yourself at a fraction of the cost.  We believe so strongly in this type of training that we’re making it available at a deep discount for the month of March. To begin at FirePower, each new member is required to complete our CrossFit Foundations program which included 5 personal sessions, as well as the remainder of the month for unlimited CrossFit and Boxing classes.

Here’s the scoop:

• Promotion is for 2 people for the price of 1
• Both people must book all 5 personal sessions together at the same time
• No long term contracts, no commitments
• No admin fees, only a small refundable deposit on swipe card
• Offer ends March 31, 2010.

Join us for a FREE TRIAL CLASS: Sunday March 14th and Sunday March 28th @ 9:00am

For questions or to book you first Foundations session, email Kim Smith or call 905-864-9941

5 week Boxing Boot Camp

March 3, 2010 12:30 pm

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March 7, 2010 12:30 pm

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Do You Have What It Takes?

What is your ultimate goal:  Quick weightloss and conditioning or a full physical transformation?

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FPB offers an intensive boxing boot camp training program.  The training sessions will include fun & energizing activities designed to help you reach your fitness goals.  Incorporated are special boxing drills, plyometrics, core training, killer abs and more!   Small class sizes will allow participants to work as a team while receiving personal training level of attention.

Next Session:  March 6th to April 3rd

Time: 11:00am to 12:30pm

Cost: $150+gst

Reserve Your Space Online (waiting list available)

SuperKids, TeenFit, & ParentFit: 6 Week Programs

March 23, 2010 4:00 pm

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April 29, 2010 4:00 pm

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We’re working hard to get Milton Kids FIT and healthy!!!  Help us spread the word.  Encourage your children to grow up active, healthy and in a positive environment.  We accept children and teens of all fitness & coordination levels, overweight, and underweight!!

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New For March: PARENTFIT

We’ve had many requests for a “mommy & me” workout while the little guys are doing their class. Time to test this out!!  Starting March 25th on Thursdays @ 4pm, FirePower will hold “PARENTFIT“…a 1 hour workout while your PowerPups are doing their session.   We will only do this if there are more than 6 adults.  Spread the word!  No CrossFit experience necessary.  Cost will be $75 for non-members for 6 weeks. No extra cost for current FirePower members. To reserve your space for ParentFit, email Andrea

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Spring & Summer 2010 Flyer

Download PDF Registration Form

Group	Ages	Day(s)	Time	Start Date	End Date	Cost
Big Dawgs	8 to 12	Tuesdays	4:15pm	Mar 23rd	Mar 2nd	$90 + GST
PowerPups* & ParentFit	4 to 7	Thursdays	4:15pm	Mar 25th	Mar 4th	PP: $90 + GST PF: $75+GST non-members PF: n/c for members
TeenFit	13 to 17	Wednesdays	4:00pm	Mar 24th	Mar 3th	$90+GST

To register, come into the gym and complete the appropriate form at reception. Full payment is required to fully confirm your spot.  Limited spaces are available in each session.  Questions:  Email Andrea for more info or call the gym at 905-864-9941

March Break KettleBell Workshop Workouts!

March 15, 2010 10:30 am

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March 19, 2010 12:00 pm

Looking for a way to keep busy over March Break?

Join us At FirePower for a special week of March Break Classes

KettleBell Workshop Workouts

Monday to Friday, March 15 to 19

10:30am to noon each day

No membership required to participate.

What is it?

The 90 minute sessions will guide you through a warm-up, technique overview, and heart-pounding intense KB workout.  Each day will be different and cover a wide range of KB exercises.  Classes are lead by FirePower’s Daniel Sonsini, Level 2 Agatsu KB Instructor.

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Who Can Participate:

These 5 sessions are open to anybody over age 16.  Members and non-members.

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What is the Cost?

$20/day for non-members

$15/day for members

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How do I sign-up?

You must reserve your spot since we’re limited with the # of KB’s available. Then, simply pay at the gym before March 15th.

CLICK HERE TO RESERVE YOUR SPOT AND PAY LATER

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Note: These March Break sessions are different that FirePower’s KettleFit classes which teach a technical foundation of various KB workouts.  Next KettleFit classes will run for 4 weeks on Saturdays April 3 to 24 at 11:15 am to 12:30pm.  Email Andrea to receive advance sign-up notice.

How Can A VO2 Max Test Help You Lose Weight?

February 24, 2010
7:30 pm	to	8:30 pm

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The Benefit of Metabolic Testing for CrossFit athletes.

On Wednesday February 24^th at 7:30pm, Ian MacLean of IMFIT.ca will be hosting a seminar on the metabolic pathways, the importance of fat metabolism and how to improve it. A full Vo2 Metabolic Assessment will be performed as well, to show exactly what the results of such a test are, and how those results can be applied to CrossFit training.

The ten recognized physical skills in CrossFit world are:

1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. coordination
7. agility
8. balance
9. speed
10. accuracy

The bulk of these, 9 in fact are relatively easy to measure in real world activities or through the course of a progressive Crossfit regimen. But how does one measure cardiovascular/respiratory endurance, and more importantly, how does one measure what the CF Journal refers to as the metabolic pathways? These pathways are the engines that fuel the work we do. We burn either fat or glycogen when we are working, but how do we know what we burn when, and how much of each is being burned? This is an important question for anybody looking to improve cardiovascular fitness and lose weight, as fat metabolism is an excellent sign of cardiovascular health and endurance, and is a major key to unlocking the body’s ability to shed unwanted fat pounds and inches.

Undergoing a Vo2 Metabolic Assessment is the only way to accurately determine your current level of cardiovascular fitness and your ratio of glycogen to fat burn during exercise. It is important to set a baseline for this particular measure of fitness in order to mark improvements in your metabolic system through training over time. It is possible to see improvement in this particular area when all others seem to be holding steady, thus eliminating the frustration of putting in the hard work without seeing results.

Not all fitness results are visible to the naked eye at all times. Some of those gains happen within the body, and a metabolic assessment is the way to stay on top of and maximize those gains.

Join us on February 24^th to learn how you can measure another level of your fitness and take your CrossFit experience to another level.

New Evening Class Schedule

January 4, 2010 5:30 pm

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January 9, 2010 5:30 pm

What’s better for the new year than starting off with a new evening class schedule??  It’s a great time to refresh.  All of the new class times are uploaded to our online class scheduler as well as some new sign-up programs coming in January.  See the “Workshop” tab when looking at the class schedule.

Here’s a summary of the changes:

• Only night time classes are affected
• Start times are shifted 1/2 hour later i.e. 5:30pm, 6:30pm – this allows who work until 5pm or 6pm to still make a class, more transition times between kids & adult classes, and  later evening classes.
• Mondays will have a 4:30pm class to ease off the Monday 5pm rush.  Note: This starts week of Jan 11th, NOT JAN 4th
• Boxing will still start at 6pm during the week (as requested by all participants)
• New FirePower Training Camp (Not Your Average Boot Camp!) is coming in January and will occupy 2 evening time slots on Tuesdays and Thursdays.

Morning members, we are working to see when we can provide you with another morning class.  Haven’t forgotten about you!!

New KettleFit – 4 week Introductory Session

January 9, 2010 11:00 am

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January 30, 2010 11:00 am

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If you are into training for the long run you have to take time to address your weak links and build up different forms of strength such as muscular endurance. One very fun and effective way to keep training interesting, address your weak links, and take your muscular endurance through the roof, is to incorporate kettlebell training into your routine.

Join FirePower Training’s Daniel Sonsini for

KETTLEFIT

4-Week Introductory Session: Saturdays @ 11am

January 9th to January 30th

Special Price of $40 + GST

Sign-up Online (max 10 people)

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What is a Kettlebell? They are the ultimate Russian fitness tool used for endurance, strength, and overall conditioning. Training involves compound exercises that work multiple muscle groups simultaneously, thus developing a healthy body that is strong, toned, lean, agile, and has tremendous muscular endurance.

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Kettlebells for women: Women are the fastest growing users of Kettlebells. If you want to improve your cardio and get a lean, toned body there is no better fitness tool.  Kettlebell swings will get your legs and glutes looking better than they ever have. You can tone, shape and do cardio all with one tool without any excuses. Kettlebell presses will give you a sculpted body with movements that are similar to yoga but with the added benefits of resistance training.

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Kettlebells for men: Kettlebell training is one of the best fitness regimes addressing strength, endurance and weight management. Kettlebell training builds functional strength, stamina and explosiveness that are ideal for sport. This kind of training is a fun, safe way to get in shape and stay in shape.

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Your Trainer: Daniel Sonsini, Level 2 Agatsu KB Instructor

Daniel Sonsini

Daniel has been involved with “Functional Training” for 10 years including a background in CrossFit, Kettlebells, Sports Specific Training, Pilates, and Nutrition.  He’s the youngest person to receive a Doctorate of Natural Medicine (DNM) through the Examining Board of Natural Medicine Practitioners (EBNMP).  His certifications include: Level 1 CrossFit, AKC, CPTN-CPT, DNM, and Pilates (Mat Work & Vertical Intensive). He’s also part of Usana Health Sciences, which is one of the top and most respected nutritional companies in the world.

Daniel is extremely passionate about Health and Fitness. He strives to help any individual reach their goal(s) through “Functional Training” and working the 10 essentials of fitness: Cardio Respiratory Endurance; Stamina; Strength; Flexibility; Speed; Power; Accuracy; Agility; Balance; Coordination.

“Obsessed is just a word the lazy use to describe the dedicated.”

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