Building a Community of Fitness

Reebok CrossFit FirePower, Milton, ON
905-864-9941 | info@reebokcrossfitfirepower.com

FirePower is not just a gym…

It’s a place where lives are transformed.  Where fear and intimidation give way to inspiration and achievement.  Where “I can’t” becomes “I did”.  We are a family-run facility promoting family-centred fun, fitness, and community. Here you are a name and a person, not a number.  You have goals, and don't get a pat on the back just for showing up.  You become part of our family. Have you had years of minimal success at a gym? Come into Reebok CrossFit FirePower and see first hand why we WILL NOT LET YOU FAIL! It’s like nothing you’ve ever experienced.

Workout of the Day

May 30

May 30

Written by on May 29, 2015 in Workout of the Day with 0 Comments

Warm Up Coaches Choice “Biscuits and Gravy” EMOM – 20 1- 200m Run 2- 3 Squat Clean + Jerks (185/125)   Striking WOD 3 Rounds Round 1 3 sets of 5 power snatches followed by 1 min of combos. Combos end with a front kick. Rest for 1 min and add weight Round 2 3 […]

May 29

May 29

Written by on May 28, 2015 in Workout of the Day with 2 Comments

Warm Up Shoulder Mobility / Handstand Walking Progressions Strength – Strict Press (90% of 1RM) 60% X 5 70% X 5 80% x 5 “Upside Down” 5 Rounds for time 40′ handstand Walk  – Sub will be 40 Shoulder Taps 20 MedBall Squat Cleans (20/14)

May 28

May 28

Written by on May 27, 2015 in Workout of the Day with 3 Comments

Warm Up Ankle/Calf Mobility Coaches Choice Conditioning 1000m Row then… Right into, Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Under’s *if you trip, you must restart the number that you were on. You must stop after each number and cannot combine numbers. i.e 5+10+15 then stop.   FirePower Kids News: SUMMER CAMP OPEN HOUSE – Sat, May […]

Better Health & Nutrition

May 16

May 16

Written by on May 15, 2015 in Workout of the Day with 4 Comments

Warm Up Coaches Choice “Road Soda” Teams of 2 4 Rounds 24 Thrusters (115/75) 24 Kettlebell Swings (72/53) 24 Overhead Squats (115/75) 24 Chest 2 Bar   Striking WOD 20 min amrap Striking Cindy 5 pull ups 10 combos (1-2-rear round kick/2-1-lead round kick) 15 squats

May 8

May 8

Written by on May 7, 2015 in Workout of the Day with 4 Comments

Warm Up Friday Fun Strength: Press (Cycle 2:Week 2) 70% x 3 (+2.5/5lbs from cycle 1) 80% x 3 (+2.5/5lbs from cycle 1) 90% x 3  (+2.5/5lbs from cycle 1) Conditioning: EMOM 18′ 1 – 5 Jerks (165/115) 2 – 10 Front Squats (165/115) 3 –  15/12 Calorie Row   *Reminder* On Monday May 11th, […]

May 7

May 7

Written by on May 6, 2015 in Workout of the Day with 5 Comments

Warm Up 400m Run 10 Beat Swings 20 PVC Pass Through 30 Second Handstand Hold Skill Muscle Ups  Progressions Handstand Pushups Technique Conditioning “Nate” AMRAP 20′ 2 Muscle ups 4 Handstand Pushups 8 Kettlebell swings (72/53) * as always, if you don’t have muscle ups, there is always something else we can substitute! Don’t Be […]

Coaches Corner

Mobility May with Matt

Mobility May with Matt

Written by on April 30, 2015 in CoachesCorner with 0 Comments

Losing the battle with flexibility or range of motion? It’s a constant challenge to keep up with tight muscles, age-related body changes and intense workouts. So we got your back! …and your shoulders, and your hips, and more!    For the month of May, all RCFP members are being treated to a 4-week series of […]

2015 CrossFit Open – FirePower Style

2015 CrossFit Open – FirePower Style

Written by on February 24, 2015 in CoachesCorner, Featured News, Latest News with 5 Comments

With the Open just days away, we are announcing a special twist to this years Open for our members and trying something new that we believe will be a lot of fun! Last year during the Open, CrossFit HQ made it quite easy for us to track our results compared to the World, Region and […]

9 Things To Do When Your All Banged Up.

9 Things To Do When Your All Banged Up.

Written by on February 1, 2015 in Better Health with 1 Comment

We all get banged up, injured, sore, tired, etc. Here are 9 tips to help you get over it. by Dallas Hartwig, PT, MS 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 […]

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