Been waiting for a chance to step in the ring?

FPB offers an intensive boxing boot camp training program set over 8 weeks.  The training sessions will include fun & energizing activities designed to help you reach your fitness goals and give you a progressive introduction to full contact sparring.  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.

Join Coaches Joyce, GI Jen and Andrea as you are guided through this 8 week learn to spar program.  Depending on your skill level, you will be matched with other participants who are at an equal level of boxing experience. Training will include drills and set-paces, hand pads, technical sparring, and open sparring. Athletes will also be required to complete the associated supplementary conditioning elements.  Note the program does not include the weekly boxing classes as part of the cost but does allow access to Sunday “open gym” times from 10am to noon.  No ring work will be allowed during open gym without a Level 1 trainer present.

Your sparring training will include:

• Footwork & movement
• Ringmanship
• Boxing strategies & tactics
• Conditioning drills to supplement the ringwork

Reebok FirePower will supply all equipment needed. Outside equipment must be approved by FirePower trainers before using in the ring.  All participants are required to supply their own mouthguard for every session.

THE DETAILS:

January 14 to March 10 (note no class Feb 4)

Saturdays 11:00am to 12:15pm

Cost: $199 + HST

PREREQUISITE:

In order to participate in this program, all participants must complete a 2012 medical form and Boxing Ontario Adult Membership or Jr/Youth Membership. Forms must be completed and sent to Boxing Ontario with appropriate payment before acceptance to the program. Note your insurance is valid for 1 year and will make you eligible for future sparring either in boot camps or personal training.

The next series of CrossFit Kids training is coming up starting January 2012. Registration is available online or in person at the gym. Free trial class is available during the Fall 2011 session (same days as below).  Simply arrive 10 minutes before class to sign waivers, etc.  Current series ends December 15th for PowerPups and December 20th for Big Dawgs.

Reebok CrossFit FirePower Kids Sessions:

PowerPups, Ages 5 to 9

• Thursdays 6:30pm to 7:15pm
• January 12, 2012 to March 29, 2012

Big Dawgs, Ages 10 to 14

• Tuesdays 6:30pm to 7:30pm
• January 10, 2012 to March 27, 2012

Cost for Winter 2012 Session:

This session will run for 11 weeks (not including March Break).  Cost is $165+HST per child.  A 10% second child discount rate is available. Requires sign-up in person to receive discount.

REGISTER ONLINE HERE (a 10% discount for current RCFP members who pay online)

We are very excited to present a unique learning and training experience to our Reebok CrossFit FirePower members and friends.  Join us for a day of hands on lifting and elite demonstrations of Olympic Lifting.

The Details:

Date:           Saturday November 19th

Time:          8:00 am to 4:00 pm

Location:  Reebok CrossFit FirePower

Cost:           $250

FREE T-shirt for all participants!

Level One Seminar – This hands on seminar teaches the 3 step and top down method for learning the Olympic lifts. Attendees will have a bar in their hands most of the day. Each step of the learning process of the snatch, clean, and jerk are demonstrated and drilled till attendees are doing the whole lifts correctly. This is followed by an Elite athlete demonstrating the lift done as it should be done at full speed with heavy weight, then attendees work up themselves, with a high percentage normally making new PR’s. Attendees should expect to not only be able to do the lifts correctly themselves at the end of the day, but to have learned a simple and easy to understand way to teach others to do the snatch and clean and jerk.

Registration:

Only 30 spots are available for this seminar.  Reserve your spot here.  This is open to non-members.  Highly recommended for competitive athletes and those wanting to deepen their Olympic Lifting understanding and experience.  Also makes a great gift!

Forging the future of fitness…

A fun, fast paced program for kids who want to grow up healthy, strong, and confident in sport, play and life.

What is it?

The FirePower CrossFit Kids program uses randomized, functional exercises, performed at high intensity. Daily themed workouts include skills challenges, and obstacle courses where they will push, pull, run, throw, lift, climb and jump.  Kids gain improved fitness, coordination, confidence in even our most awkward children.

Program also includes non-contact boxing for BIG DAWGS group!

When is it?

• Ages 5 to 9; Thursdays 6:30pm – 7:15pm. September 15 to December 15
• Ages 10 to 15: Tuesdays 6:30pm – 7:30pm; Sundays 9:30am-10:30am. Sept 11 to Dec 13

What does it cost?

• PowerPups (ages 5 to 9) $210+HST for 14 sessions. That’s $15/session
• Big Dawgs (ages 10 to 15).   1 session/week $210+HST  OR  2 sessions/week $350+HST
• 10% discount for FirePower members with active CrossFit monthly membership

How do I sign up my child?

• In person at the gym
• Online
• Download a Registration Form Fall 2011 and mail in with payment

Do you have discounts for multiple children?

Yes, for multiple children from the SAME family, first child pays full price, 2nd child is 10% off, 3rd child is 15% off.

Starting Friday September 9th

Special yoga classes will be offered in the month of August for members and non-members.  Add a new flare to your workouts with flexibility, stretching, balance and fun!  Taught by FirePower’s Jeneane Gorel, you’ll warrior-pose yourself with grace, sweat and a few giggles along the way.  We’re never “too” yoga-zen, but will keep a lid on George’s outbursts of comments.

Tuesdays @ 8:30pm & Fridays @ 10:30am

Cost is only $5 cash for members;

$10 cash for non-members

FirePower Boxing is excited to offer a spring special through WagJag.  For details on the boxing classes, see Fitness Boxing.

WagJag Offer: 8 boxing classes for $39 (regular cost $120) Click here to purchase

Class Times: Tuesdays/Thursdays 6:30pm to 7:30pm.  Please arrive at 6:15pm

Program Runs: May 3, 2011 to June 30th , 2011.

Equipment: Hand wraps and gloves provided by FirePower, or are available for purchase

Special Bonus

• 50% off massage/osteopath appointment located inside FirePower.  Contact CoreLink Therapeutics.
• Free CrossFit Trial Class.  Thursday May 5th & May 19th 6:30pm; Sunday June 5th 9:00am

Special Notes:

• You MUST…MUST…MUST sign-up in advance for each class due to capacity.
• Your WagJag includes 8 classes which can be used during any of the 18 classes offered between May 3 & June 30th.
• Your voucher can be used with a friend or family member in the same class, but will count for 2 classes.
• WagJag voucher classes can not be redeemed during other boxing classes.
• Ages 13+ can participate.

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ONLINE BOOKINGS & SCHEDULING

FirePower now offers Class Signup capa­bil­i­ties using Mind­body® web-based online sched­ul­ing software.

For WagJag boxing clients, mem­bers are asked to sched­ule their spots in their respec­tive classes.

To sign up for your online account, follow the following steps:

1. Dou­ble click the Class Sched­ule & Signup banner.
2. Once you have been directed to your “MINDBODY Sched­uler”, dou­ble click on the Sign Up link at the top right-hand cor­ner of your Inter­net Browser. i.e., “New Users: Sign up!”
3. Fol­low the steps out­lined under the title “Is this your first time?” and enter your First Name & Last Name.
4. Fol­low the direc­tions to set up your User­name and Password.

June 10 to 12, 2011

Camp Wanakita, Haliburton, Ontario

Wanakita High Ropes

When was the last time YOU went to camp?  Join FirePower and CrossFitters from all around in a unique weekend of outdoor WODs, water & ropes activities, campfires, and more.  See how your RX skills help you complete a series of 4 CrossFit Games-Style WODs.  Not an Rx’er? No problem!  CrossFitters of all experience levels welcome.

Located at Camp Wanakita, in Haliburton, you’ll experience complete outdoor crossfitting (rain or shine!) with fellow campers of all levels. Get down & dirty, place your bets on performances, help teammates complete WOD’s, strategize, and celebrate your achievements.

Enjoy polar bear swims, bon fires at night, camp challenges (earn your badges!) and more.

You’ll stay in camp cabins, eat in the mess hall, and relive the best of your childhood camp experiences.

*16 years and older. BYOB if you care to share a few at night with your fellow Crossfitters.

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Your Weekend Experience Includes:

• 2 nights accomodation in cozy cabins
• All meals, snacks and water
• 4 unique, outdoor, authentic WOD’s
• 1 stretching/yoga class
• 1 ropes challenge course
• All evening activities
• All waterfront activities
• Full access to trails, beachfront sports fields

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Pricing & Registration:

• Early bird price only $349 if you register by March 30th EXTENDED UNTIL APRIL 15.
• $379 after April 15th.

Installment payments available (ask for details).

Registration deadline May 1st

Group discounts available.
Limited spots available, first come first serve

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Registration Options:

1. In person at FirePower Training
2. Download & mail a registration form with payment
3. Online http://firepowercrossfitcamp.eventbrite.com

Questions? Contact Kim Turley Smith via email or phone 905-875-4211

Community Kitchen

Next Paleo Cooking Class is April 22nd from 2pm to 4:30pm. You will learn to cook 3 different Paleo meals for take home.  Meals can be consumed or frozen.  All the groceries are provided. Participants are walked through the recipes. Families package up and take their creations home. Three meals are made within 2-1/2 hours. $89 regardless if you’re a solo chef or partners.  5 table spaces available.

Hot & Ready Paleo Meals:

Paleo meals are available Monday to Thursday. Get a daily text with what’s available for dinner.  If you want some, respond.  If you are not interested that day, no need to respond.  The meals will be delivered to Firepower at 5:15pm and kept in heating food bags that keep the meals hot for at least an hour. If you want your meal kept in the fridge in the Summit Room, say so in your text response. There is a microwave there for you to use too.

Join the Fan Page on Facebook for daily menu announcements, recipes and photos. Search Cavemen and Sneaky Girls Paleo Food Share & Cooking Classes.

Sandie Kay cell# 905-749-9952 (text with your name to get on the daily text list)

Looking to spice up your workouts? Applying to the Fire Department?

Competing in a Spring Combat Challenge?

Next Session Starts February 15, 2010 – March 10, 2010

Chris & George (Toronto Fire)

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4-Week FireFighter Workout

A unique series of workouts designed with the tools and training demands of a firefighter. You”ll use a variety of CrossFit training including fire hoses, ropes, ladders/stretchers, sledgehammers, dummy drags, live man carries and more. Excellent for current and prospective firefighters or 911′s and people bored with regular workouts and boot camps. Expect some workouts to be in bunker gear.  Includes 2 trainer-lead workouts each week + open gym access on Sunday mornings.

Workouts are designed by members of Toronto & Milton Fire Departments to mimic training tactics, fitness standards tests and simulated combat challenge activities.  Current firefighters are welcome to bring your own gear for any/all workouts.

Open to the public.  No membership required.  Min age to participate is 15 years.

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2 session options (911′s can attend either session around your shifts)

• Lunchtime: Tuesdays/Thursdays 11:45am-12:45pm
• Evenings: Tuesdays/Thursdays 6:30pm-7:30pm

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Cost: $175+HST for 8 sessions (10% discount for current FPT members and 911 personnel)

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Questions?  Call the gym at 905-864-9941 or email info@firepowertraining.com