Thanks to SoCal,this is there sectional qualifier this weekend,good luck to all.

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

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!

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.

30 ball slams ( without the slam ) 20/14

10 chest to bar Pull ups
10 Overhead Squats (95/65)
400 m run

note. the ball slams are performed as normal without letting go of the ball,if you drop or rest the ball on your feet …penalty..start back at zero!