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

July 31

July 31

Written by on July 31, 2014 in Workout of the Day with 0 Comments

Warm up: 100 m run forward 100 m run backward 10 inch worms 20 scorpion cross overs  (lay on your back, hands like a ‘T’ and bring your right foot to left shoulder. Switch) 10 jumping squats Calf/Achilles stretch (90 sec per foot)   “Pinwheel” 30-25-20-15-10 Row for calories Box jumps (24″/20″) Wall balls (20/14) […]

July 30

July 30

Written by on July 30, 2014 in Workout of the Day with 6 Comments

Warm up: 200 m run 20 walking lunges 20 superman or back extensions 20 plank ups 1. 5 min Squat Test 2. Squats 7×5 Back Squats, across (keep weight the same on all sets) 3. OT 2:00 for 7 rounds: 5 Power Cleans (70% of your 1RM) 30 DU 7 C2B Pull ups or Pull […]

July 29

July 29

Written by on July 29, 2014 in Workout of the Day with 12 Comments

Warm Up: 3 min of skipping 15 Wall Angels 15 Kip Swings 60 sec Hollow Rock   1. 12 min EMOM of Goat Work (What is a goat? Goats are weaknesses.)  Even: one goat movement or progression Odd: a different goat movement or progression *You choose 2 movements you need to work on. Pick what […]

Better Health & Nutrition

How Do You Look At Food? How Does It Look Back At You?

How Do You Look At Food? How Does It Look Back At You?

Written by on July 7, 2014 in Better Health, Paleo's Corner with 7 Comments

~Written by Coach Daniel (Paleo) Sonsini~   This is it. You are going 100% strict paleo as of tomorrow. No more junk, sweets, processed foods, cheats or alcohol. Everything is going to be clean and natural. Cold turkey you are going to cut it all out for good! The next day comes. You wake up […]

Thank You RCFP Community!

Thank You RCFP Community!

Written by on May 19, 2014 in Better Health, Paleo's Corner with 7 Comments

~Written by Coach Daniel (Paleo) Sonsini~ Another Regionals has passed. Seven events over three days competing with the 30 best teams in Canada East. This is always an exciting time of year. Everything is escalated…bigger, faster, heavier, adrenaline and just sheer determination. Tired, sore, excuses, etc don’t exist. You give it everything you have for three […]

Why CrossFit Is Great For Your Life, Not Just Your Body

Why CrossFit Is Great For Your Life, Not Just Your Body

Written by on May 9, 2014 in Workout of the Day with 0 Comments

  Sure, like most people, I love exercise because it keeps me healthy, makes me feel great, and gives me a body I love.  But if that’s where it stops for you, then you’re missing out! Exercise can actually help you cultivate many life skills that are key to designing all the other areas of […]

Coaches Corner

Understanding CrossFit and the Intensity Prescription

Understanding CrossFit and the Intensity Prescription

Written by on July 15, 2014 in CoachesCorner with 0 Comments

 Reposted from Jon Gilson, Again Faster, original post . While I can hardly improve upon Greg Glassman’s brilliant description of the CrossFit methodology (Foundations, here), I nonetheless hope to obliterate a misconception that has sprouted around the practice, one that I would sooner see die. This misconception (and the resulting attack) does not come from […]

FirePower Summer League

FirePower Summer League

Written by on May 30, 2014 in CoachesCorner, Featured News, Latest News with 4 Comments

Ahhh… Summertime. Remember when you were little, and summer days were filled with playing with the neighborhood kids- freeze tag, wiffle ball, sharks and minnows? As adults, CrossFit gives us the opportunity to once again play like we were kids. As a throwback to those summer days of yore, we are excited to announce the […]

How High Should You Swing a Kettlebell?

How High Should You Swing a Kettlebell?

Written by on May 4, 2014 in CoachesCorner, Paleo's Corner with 23 Comments

~Written by Daniel (Paleo) Sonsini~ I was wanting to write about this for some time now because the question always comes up but my KB mentor Shawn Mozen (owner of Agatsu) wrote a great blog on it that I’ll share. I met Shawn at my Level 1 and 2 Agatsu KB Certification coach’s course. He […]

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