A CrossFit Family Needs Help

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

Bootcamp at FirePower!

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

5 week Boxing Boot Camp

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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

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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 @ 4:15pm, FirePower will hold “PARENTFIT“…a 1 hour workout while your PowerPups are doing their session.     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.

Update:  You do not have to have a PowerPup child to participate in the ParentFit class.

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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

How Can A VO2 Max Test Help You Lose Weight?

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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

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

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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.”

Adventure Racing Wrap Up and Expo

On Saturday January 16th, 2010, the party is back! Hark Events Inc. is are going to be hosting the event at FirePower Training in Milton Ontario. Come mingle and enjoy food

and drink with other like minded people as we are going to get the word out to the AR community that this is the place to be. Bob Miller, one of Canada’s top adventure racers will be helping out and has offered to create an snowshoe orienteering event prior to the party in the nearby escarpment of the Milton Ontario. The event to be held by Golden Horseshoe Orienteering will be a fun orienteering event and will be for all skill levels and a way to hone your skills in a non race environment . We want this to be worth the trip for you.

After the snowshoe or running romp, you can come back and use FirePower Training change rooms and shower facilities to get cleaned up. Check out the AR expo and retail area, and get cleaned up for the meet and greet as well as the presentations by some of Canada’s top adventure racers and companies.

Event Highlights

1. •GHO Icebreaker Snowshoe orienteering fun event

2. •Meet and Greet with Adventure Racers and Multi-sporters

3. •Check out the AR expo / retailers area

4. •Food and Drink

5. •Licensed Event

6. •Great Presentations by some of Canada’s top Adventure Racers

7. •Ontario Adventure Racing Points Series Awards (OARPS) and season standings

8. •ESAR host site will be announced

9. •Door prizes from great sponsors

10. •Gear giveaway

11. •Great fun with great people

    
    

    Details:

    AR wrap up Party 5 p.m. to 10 p.m. Saturday January 16th, 2010

    FirePower Training 509 Main Street East, Milton Ontario Ph. 905-864-9941

    Cost: $15 in advance / $20 at the door

    For more info go to :

    
    

    http://www.adventureracer.ca/Adventure_Racer/AR_Party.html

Healthy Moms Event

HealthyGirl and FirePower Training Present…

Healthy Moms, Healthy Babies

Promo Video

Are you a busy or a new mom? Are you expecting a little one? Do you have a young family?

Join us for an hour of pampering, tea, nutrition tips, samples and other goodies on November 26 in Milton at 10am. This exclusive workshop, especially for moms, will address achieving optimal nutrition for moms and babies. Learn about low-glycemic eating, nutrition and proper supplementation for moms and babies.

Learn how to get back into your body and how nutrition plays a role in mind and body health. Discover a system to address energy, fitness, immune system, metabolism, insulin resistance, and hormones. All information included in this seminar is recommended by NY Times best-selling author, Dr. Christiane Northrup in her recent edition of “Women’s Bodies, Women’s Wisdom”… Free gift for all attendees. Free to attend but seats are limited. This event will sell out.

Register at www.healthymoms.eventbrite.com

FirePower CrossFit Launches New TeenFit Program

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FirePower Training Presents

FirePower TeenFit

An after school CrossFit program just for teenagers…

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Are you bored after school?  Do you like sports but haven’t found where you fit in?  Do you play sports and want some superior conditioning?  CrossFit can change your life.  It will shatter your comfort zone!  Sign up at the gym or online.

For teens age 13 – 17yrs

Mondays &Wednesdays 4pm to 5pm

5-weeks: November 16th to December 16th

$120 + GST

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Download FirePower TeenFit Flyer

Download FirePower TeenFit Registration Form

Please note registration & release form still required for all PayPal registrants.  Must accompany teen at first session and be signed by parent or legal guardian.

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