Core Strengthening & Lengthening

3 week trial program, $45

2 sessions: only 6 spaces per session

Registration Details Below

What is it?

1. Pilates and Yoga movements with Kettlebells- Condition the entire body: proper alignment, centering, concentration, control, precision, breathing, and flowing movement.
2. Joint Mobility- Actively moving your joints to maintain or regain your mobility. It improves the flexibility of the joints, reduces tension in the muscles surrounding the joints, speed recovery from exercise, and restores lost motion from past injuries.
3. Foam Rolling /Self-Myofascial Release (SMR) – It is a technique that is used by athletes and physical therapists to inhibit overactive muscles. Works similarly to massage therapy, only rather than a therapist applying manual pressure to your muscles, you apply your body weight to the foam roller. The idea is to seek out tender spots in your soft tissues, also known as knots or trigger points, and then roll your body over the foam roller to massage out the tight spots and relieve pain, pressure, and inflammation.
4. Stretching- Improve range of motion (ROM), flexibility, muscle coordination, circulation, mental alertness, and energy. Reduce muscle tension, delayed-onset muscle soreness (DOMS), risk of injury during activity, anxiety, stress, and fatigue.

TRIAL SESSION #1:  Mondays 6:30pm, August 9-23, $45+HST   Register Online

TRIAL SESSION #2: Thursdays 10:00am, August 12-26, $45+HST  Register Online

Note: you can do a WOD before and/or after this class.

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What is foam rolling?


Foam Rollers are used both as a warm-up before a workout and as part of your post-workout recovery. Foam rollers (and other self massage items such as The Stick) are used to perform what is known as a self-myofascial release. Foam rolling provides greater improvements in flexibility and joint range of motion, and helps to eliminate that “tight” feeling of overworked muscles. This allows you to train harder and longer while reducing the likelihood of injury.

As CrossFitters, we may think we are doing enough for muscular recovery because we “stretch”. However, once you place a foam roller on your IT Band, you will quickly realize that your soft tissue may be in more need of help than you think. By using some simple foam rolling techniques, you can begin to correct or re-establish normal soft tissue function.

The recovery benefits come from the ability to “work” on soft tissue areas that just are not easily managed by static stretching (like your IT Band or psoas). The other benefit that static stretching cannot offer is the compression that the foam roller applies to the soft tissue. The compression (from your body weight on the foam) provides a release similar to what you might get from massage or trigger point therapy.

By providing this release of tension within specific muscles and other soft tissue elements, an athlete can regain or maintain their full functional range of motion. This improved range of motion (or maintaining adequate ROM) allows an athlete to train without compensating or altering their natural movement patterns, which will ultimately allow them to train without further developing muscle imbalances or greater muscular tension.

Source for Foam Rolling: www.whole9life.com

Home Page Feature Picture Courtesy of CrossFit Invictus

NEW SESSION STARTING IN AUGUST!

Get Active!     Get Fit!      Get Strong!

Not afraid of a little sweat and hard work? Just get moving with FirePower’s Get Active! Boot Camp.  Your 4-week session includes 2 workouts each week, a nutrition seminar, and our commitment to get you ACTIVE…FIT…STRONG.  Through a variety of functional, body weight exercises, in & out of the gym workouts, every workout will leave you exhausted and wanting more!

Who can participate? Anyone looking to get a active but isn’t ready for or have time for CrossFit.  No membership required.

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• SESSION STARTS: August 7th

• WORKOUT DAYS: Tuesdays 7:30pm & Saturdays 9:00am

• 4 WEEK COST: $160 + GST

SPECIAL NOTE: If you can only make 1 of the above time slots, you can substitute a boxing class for the 2nd workout at no extra charge.  Boxing classes run Mon& Wed at 5:15pm and 6:15pm (your choice).

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Register online to “reserve your space and pay later“!  You will be sent a PayPal request via email or you can pay in person to confirm your spot.

Before

Jay and I joined FirePower Training in October and cannot believe how becoming members of FirePower can change you both mentally and physically. I just had our second son 6 months ago and was trying to work off the excess baby weight I put on (80 lbs of it) and over the summer with Jay’s busy schedule he was slowly adding the pounds.

He decided to check out the facilities one day and asked how many classes in a day you could do.  George replied I don’t think that your body will be able to do more than one.  We both decided to try out a week of the beginners class and have never been in so much pain, I think child birth was easier. After that week we were addicted.

FirePowered Jay

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In only a few short months I have noticed such a big difference in Jay. In the 16 years that we have been together he has never looked better. We would like to thank the trainers for always being there to guide us and of course, yell at us when we need it. Actually, the real reason was we were having nightmares of George yelling at us when we got back for being out of shape in only a week.

Before

It has become a lifestyle change for us,  when we were on vacation we continued to keep up with our workouts everyday, using dumbbells to do kettle swings, workout benches to do box jumps.

We have not changed how we eat, what we have changed is making sure we get to workout at least 5 times a week. It has become such an addiction that we try to find someone to watch both the kids so we can go at the same time or we will do a switch off. Even on days when we are so tired we make it in and we feel awesome after the workout. Each day is a challenge, but each day we get stronger.

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FirePowered Tammy!

I have attached pics of us…Jay at a size 42 and now a 34/36….me at a size 12/14 and now a 5/6.

Tammy