Reebok is introducing its new global campaign “The Sport of Fitness Has Arrived”, through an amazing series of events at Yonge & Dundas Square in the heart of Downtown Toronto.

At the heart of the campaign is CrossFit. With a focus on community, competition, camaraderie and delivering amazing results, CrossFit is one of the fastest growing fitness movements in the world.

Reebok is aiming to change the way people perceive, define and experience fitness, and ultimately show the world that fitness can deliver everything they love about sport.

On site you’ll see the large red Box from the commercials and a giant heated tent with a full workout area including Rogue pull-up system, rowers, med balls, KB’s, bars, bumpers, rings, and more! Inside the tent will be a retail area selling Reebok CrossFit apparel.

Special Highlights:

• Special guests: “The Fittest Man On Earth” Rich Froning Jr, Graham Holmberg, Angie Pye and Alicia Connors during February 22nd and February 23rd

• Media Day, Wednesday February 22.  Catch BreakfastTV for an in-studio segment featuring CrossFit with Rich Froning Jr!!  Set your PVR between 6am and 9am.

• Come perform your Games WOD #1 inside the tent February 22^nd to Febuary 24^th between  4:30pm to 7:30pm.  Certified judges will be on-site to validate your scores

• Open WOD time with Rich Froning Jr, Angie Pye and Alicia Connors February 23^rd between 10am and noon.

• 911 Emergency Services CrossFit Appreciation, Thursday Feb 23^rd between 1pm and 4pm.  Police and firefighters are welcome to come CrossFit with us in full gear.  Teams will be put through a series of events simulating on-the-job elements and why CrossFit training helps prepare them to save lives! To RSVP your spot, email Andrea

• Reebok CrossFit apparel for sale inside the tent Feb 22^nd @ 4pm to Feb 25^th @ 5pm.

You’ll know it by the black sign and steam on our windows.  The closer you get, the louder the white noise.  Step inside and the rest of the world will disappear.  Sure, bring the kids and the better half, but they’ll probably never look at you the same.  This isn’t your typical nine-to-five, colouring between the lines, dinner for four, or night out on the town – The screams. The sweat. The skin… might make you rethink your entire life. But then again, isn’t that what we’re here for?

 Make CrossFit Your Sport…Even for Just 5 Weeks

For 5 consecutive weeks starting February 24^th, Reebok CrossFit FirePower (RCFP) will host over 100 Milton athletes on their journey to reach new heights in the Sport of Fitness. Members who are new and experienced, young and old will participate in the same workout whether setting new personal bests, comparing abilities with CrossFitters around the world, or qualifying for the 2012 Reebok CrossFit Games in California.

Registration is only $20 and we are seeking to have over 100 FirePower members participate whether you are 2 weeks into CrossFit or 2 years in.  Think this is just to inspire our members?  Read Inspiration From Within Our Own Walls – a coach’s perspective on The CrossFit Games

You’re invited!

Please join us every Friday night at Reebok CrossFit FirePower between 5pm and 9pm with your families – spouses, parents, friends, kids, brothers, sisters, homeless guy on the street.  There’s no cost to watch…only requirement is that you bring your A-game to support, scream, cheer and count for every rep of every athlete. Some athletes will be seeking to qualify for the Reebok CrossFit Games in California; others may achieve their first double under or their first clean and jerk.  Doesn’t matter…we’re a team and we stick together!

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How do you participate?

1. Sign up to make yourself a ‘registered athlete’ at https://games.crossfit.com/mygames/login.php . Once you’ve paid your $20 fee via credit card, then JOIN AN AFFILIATE.  We are listed under CROSSFIT REEBOK FIREPOWER
2. Wait for the first workout to be posted online starting February 22nd. Then plan to complete that workout at RCFP on Friday
3. Sign up and show up to each Friday  event at RCFP (sign up sheet will be posted at the gym every Tuesday morning.  You can  email Dan R danrogers@reebokcrossfitfirepower.com or get a buddy to toss your name down
4. Submit your scores online before Sunday noon.  Check online to see how you scored in the weekly posted WOD with athletes in China, Germany, Iceland, Africa and Mississauaga.
5. Come Friday evening, be warmed up properly and F-ing bring it!

Last years event really opened a lot of our membership’s eyes to what they were capable of accomplishing in addition to the taste of competition. The reason we do the what we do is to get to see people surpass their expectations of themselves. We had people seek out and capture improved numbers for a variety of movements which they may not have known they were capable of. This year we are hoping for more participants, more Paleo potluck dishes, louder music, more big efforts and a ton of memories and stories to hold us off until 2013.

Join us for our 3rd Annual FireFighter Appreciation Day & Charity Fitness Challenge.  Saturday October 8th, at the Milton Fairgrounds.

This is a destination event that is local and fun for families without conflicting with holiday dinners. It’s a special time to say thank you to firefighters, and their families who support them. It also kicks-off Fire Safety Week.  Bring the entire family!  There’s lots for everyone to see and do.

www.firefighterappreciationday.ca

Get ready FirePower!  6 FPT athletes are headign to NYC to compete in The World Police & Fire Games: currently the second largest multi-sport event in the world, surpassed only by the Summer Olympics!

FirePower Athletes Include:

• 4-Person Team: Geo, Shawn Close, Chris Christensen, and Jan Stevenson
• Individual Competitor: Bryan Gent
• Mixed Doubles: Sarah MacGregor with her partner from Hamilton Police

Toughest Competitor Alive: August 31 to September 3

In order of occurrence the phases are as follows:

2003 WPFG, Barcelona. Geo wins bronze in heavyweight boxing

1. 5K Cross Country Run
2. Shot Put
3. 100 Meter Dash
4. 100 Meter Swim
5. 20-Foot Rope Climb
6. Bench Press
7. Pull Ups
8. Obstacle Course

Catch all the details at WPFG’s site

2013 WPFG will take place in Belfast, Northern Ireland.  Our bags are packed already!

Hey ya’ll

FirePower Family Day is this coming Sunday at Annie’s farm. This is open to ALL FirePower members and their families (just no dogs please).  Here are the details below:

When:    Sunday July 17th from 11AM-3PM

Where:   Derry Rd, just west of Guelph Line on the south side. House number is 2584 Derry Rd.

What:    BBQ, lakeside fun, outdoor wod, games and more!

Food:  Yes, it’s still Paleo Month. We’ll provide watermelon, non-paleo snacks for kids, but its BYO Food for the BBQ and some potluck side dishes.

Drinks:  BYO water & drinks please.  We’ll be limiting access to Annie’s house.

The view of the lake at Annie's Farm (no, this isn't a magazine)

Entertainment

• Bouncy castle for children
• Games: bocce ball, hang nuts, football, Annie’s homemade driving range (awesome), fishing (pond is fully stocked), swimming gear (pond has a deck for access to swim)

Outdoor FirePower Style WOD

• one workout – team relay WOD. Look for a relay race with logs, sandbags, and burpees
• winning team gets to eat first !

Things to bring

• lawn chairs
• Food & drinks – see above
• sun screen
• golf clubs & old balls to drive into the lake!
• workout gear
• swimming attire & lifejackets for kids
• water floaters/dingy’s if you have them

Calling All Members!

~Challenge format courtesy of CrossFit New England~

October 17 to December 17, 2011

Entry Fee: $30 (for prizes!!)

This is not a weight loss competition.  This challenge is a way to better health and a longer happier life.  Expect weight loss, performance improvement, energy increase (may be a roller coaster start), better sleep, and happier crossfitting or boxing!

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What is Paleo Eating & Why Should I Do It??

• Here’s a great slideshow on what you can expect. Thanks to Potomac CrossFit.
• Got Questions?  Check out Robb Wolf’s FAQ’s and download his Quick Start Guides.
• Need more convincing?  Read these testimonials from FirePower members who have gone before you!  Then ask them in person at the gym.

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How Does The FirePower 60-Day Challenge Work?

• Step #1: Sign up on the main board at the gym ($30 to front desk)
• Step #2: Decide on your risk for DNF’ing the 60-days…make it a good one!
• Step #3: Get your “Before” benchmarks done by Daniel Sonsini  (see below)
• Step #4: Bring your best Paleo game face on Monday!

Before and After Benchmarks:

• Pictures: Front and back view (take yourself with least amount of clothing or have Daniel do it)
• Measurements: Body weight, waist circumference, and body fat.  See Daniel before Tuesday Oct 18
  
• Performance: Cindy- 20 min AMRAP of: 5 pull ups, 10 push ups, 15 squats.  Note if scaling your workout, for post performance test you MUST use same scaled elements i.e. banded pull ups, push ups on knees, etc.

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Daily Requirements:

1.  Eat Real Food.  See Paleo food choices below or ask Daniel for details

2.  Maintain a food log

3.  Record you daily scores on the FirePower Paleo Board

The Winner

At the end of the challenge the top five performers will be selected based on:

1. Men’s & Women’s Measurement Improvements: weight, waist and body fat
2. Performance gains:  Using “Cindy” WOD.  Best % improvement
3. Scoring:  Points from daily nutrition log.  Top score wins!

Scoring:

You will be required to keep track of your eating in a Nutrition log.  From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet.

Four Points: You are a hunter-gatherer.  You eat nothing but meat, veggies, some fruit, nuts and seeds.

Three  Points: One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible.
Examples: Most Condiments (bbq, soy sauce, ketchup, mayo, salad dressing), Small Dark Chocolate Square, Peanuts, Whey Protein, Hummus, Cream in Coffee, etc…

Two Points: You slipped…but didn’t get hurt.  You had a small amount of “not real food”.  Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
Examples:  1 beer/glass of wine, dinner rolls, a handful of fries/chips, rice, etc…

One Point: Most of your day was Paleo, but there was one full meal that you fell off the wagon.
Examples:  Pasta, Pizza, more than one Soda/Juice/alcohol,  bag of popcorn, etc…

Zero Points: You had a bad day and made more than one solid mistake.
Examples:  You had a couple slices of pizza and beer.

NO BONUS POINTS FOR THIS CHALLENGE

In previous challenges, you would get one extra bonus point for everyday you participate in a CrossFit workout at FirePower.   We felt this was a small incentive to cheat on your food since you could still earn a point.    Train Hard.  Eat Clean.  Live Life.

Also in previous challenges you got an additional bonus point for every night you sleep more than eight hours.  Proper sleep has been associated with everything from faster recovery, better mental focus, to more HGH production.  We believe this is one of the greatest factors in improved health and want to reward those that are getting their zzzz’s.

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Need Help??   Here’s More Resources:

Paleo Diet Food Guide Lists

http://altmed.creighton.edu/Paleodiet/Foodlist.html

http://desertcrossfit.typepad.com/Paleo_Food_List.pdf

Looking for meal prep or Paleo snacks & desserts? Get to know Sandie Kay (Coach Brian’s wife) of Caveman & Sneaky Girls Cooking.  She prepares hot & ready Paleo Dinners 5 nights a week or large batch orders for lunches, etc.  You can text her with questions and to be on the daily menu text blast at 905-749-9952.

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Want a customized meal plan?  Book with Daniel.  Only $140

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Helpful ideas to ease food prep:

• Slow cooker
• Community Kitchen: recommend they pair up with another family to share prep & cooking of large batches
• Buy air tight containers & make week’s worth of raw veggies.  Vikki will cut for cash! $15/hour.  Her sister Alex will do it for $14.50!  Bring your raw veggies and fruit to the gym with containers and bags & have them returned cut, washed & ready to eat.  No more wasted veggies in the fridge because you didn;t have time to prepare them! Just grab & go…
• BBQ season – make extras!

Dining Out/Ordering In:

• Simply order chicken, fish or steak with veggies (no beans)
• Fajita without the wrap
• Any salad with chicken, fish or steak (oil & vinegar only for dressing)
• Non-breaded chicken wings with no/little sauce (Vito’s Pizza & Wings on Steeles @ Ontario is the best wings!)

In a pinch:  keep an emergency stash of jerky in your car & almonds

Special Considerations:

• Protein Powder: use egg, hemp, limited whey, not soy/rice/pea
• Bacon: eat but in moderation i.e. 3 or 4x per week.
• Sweet potatoes are allowed in moderation
• Sneaky non-paleo foods:  Corn, Potatoes, Milk, Yogurt, Cheese and all Dairy, Peanuts, Beans and all Legumes (soy)

Sample Day

Paleo Breakfasts Options:

1. veggie omelet
2. fruit and nuts
3. steak and salsa
4. Left over dinner

Paleo Snacks:

1. Almond butter on anything!
2. Nuts
3. Fruit
4. Left over dinner
5. Paleo bars
6. Jerky – watch the ingredients, most have soy or wheat
7. Deli meat

Paleo Lunch:

1. Salad with meat, watch the dressing
2. Steak and guacamole
3. Grilled chicken with mixed veggies

Paleo Dinner:

1. Fish, steak or chicken veggies

June 4th, 2011

Milton Street Festival, Downtown Milton

You’re invited to join FirePower Training as we support the 2nd annual TigerFest, hosted in front of Troy’s Diner on Main St in Milton. Read about the jam-packed event and the newly added High School Strength & CrossFit Challenge from Inside Halton.  Think this is just for Milton?  They’re reading about it all the way in India!!  Check this…

Admission: Minimum $5.00 donation for seating areas. No charge for standing room
Tigers Food Drive: Drop off canned goods at Milton Scotia Bank locations

Proceeds from Tigers Wrestle Fest will be donated to the Japan Relief Campaign, Salvation Army, Halton Learning Foundation and McMaster Children’s Hospital.

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Schedule of Events:

• 12:00pm    Tigers High School Challenge; Watch 3 local schools compete in CrossFit challenges for pride and fundraising
• 2:30pm      FirePower CrossFit & Boxing; time to show the town how we roll inside our box. CrossFit demos & exhibition boxing!
• 3:30pm      Performing artists
• 5:00pm      Bell Time!  Catch Tigers and WWF/WWE Wrestling SuperStars put on a wicked show!

Watch Tigers High School Challenge promo courtesy of MiltonToday TV

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Tiger Jeet Singh Foundation: Japan Relief

Have you purchased your wristband to support Tigers’ Japan Relief efforts?  Only $5 each.  Get yours today from the gym.  Read more about the Japan Relief Campaign through Tiger Jeet Singh Foundation.

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

Adventure Racing Training

Want to learn how to use your map and compass? Tired of getting lost? Want to do better as a team and race? Well then maybe you should do your homework and take some adventure racing training. The team Heather and Mark who own Hark Events Inc. are experienced adventure racers and have raced in short and long races around the world with top finishes. Learn more about adventure racing and get the tips and tricks that will help you get the results that you desire! Save your time, effort and money on race day be preparing ahead of time. Learn from the teams and racers that win races.

Training Dates Announced:

• Sunday May 1st  2011
• Sunday May 29th, 2011
• Sunday June 12th, 2011
• Sunday July 10th, 2011
• Sunday Sept 11th, 2011

Where: The starting point for the courses will be Firepower Training in Milton

When: Navigation 101 and Full Day Crash Course Classes start at 8 a.m.

Cost: 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.

George and his team finish ESAR race

If you are a member of Firepower then you get a 20 % discount on the price of the course.

How do I sign up? Call Hark Events world headquarters 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.

Contact us! Heather or Mark or via email 289.891.9357 mark@harkevents.com or heather@harkevents.com
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.

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!
• Real Navigation Practice at Hilton Falls in Milton ON

Paddling 101:

• Even if you have done ESAR or adventure raced before this is a must take course!
  

  Don't let this be you! Learn to paddle!

• 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!

Mountain biking 101

• Reading your map while biking
• Actually using your odometer!
  

  Storm the 10 Firepower Team

• 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.

Contact heather@harkevents.com or call 289.891.9357

Need to get your First-Aid certification?  Is yours out of date?

FirePower member & paramedic Mike Hector has offered to run a weekend certification inside FPT at a discounted cost to help us out. Thanks Mikey!

• Date: Saturday February 26 & Sunday February 27, 2011
• Time: Approx 9am to 3pm on Sat & 9am to 12noon on Sun.
• Location: FirePower Training – Summit Room (linked to the lobby)
• Cost: $80 cash per person (reg cost approx $150)
• RSVP: Max 15 people. Reserve your spot today!