Blog
- Knock Out Your Fitness Goals: Join the New Boxing Bootcamp!
Looking to switch up your workout routine, torch calories, and build serious cardiovascular endurance? Our Boxing Bootcamp is back and ready to help you hit your goals head-on!…
- Stronger, Safer, More Confident: The Adult Learn to Lift Program
If you’ve ever wanted to start strength training but felt overwhelmed by complex routines, unsure of your form, or intimidated by the weight room, you aren't alone. Taking that…
- The Power of Social Health
We talk a lot about physical health. We’re getting better at talking about mental health. But there’s another part of our health that deserves just as much attention: social health.
- If You Coach, This One's For you!
Great coaching isn’t just explaining a workout, correcting a squat or improving performance. It’s seeing people.
- CONSISTENCY IS QUEEN
Discover how Amy Flowers maintained 10 years of consistent training through business growth, family life, and everything in between. Her story will change how you think about fitness.
- FirePower’s
Fuel Better. Feel Better. Perform Better. Most nutrition challenges start with rules, restriction, and guilt. This one starts with energy, strength, and confidence. | News
- Your Guide to Working Out in Summer Heat: How Hot is Too Hot?
When high summer temperatures hit, exercising outdoors can quickly lead to dangerous heat-related illnesses if you aren't careful about how your body thermoregulates. By recognizing early warning signs, pre-cooling, and hydrating strategically with clean electrolytes, you can safely crush your summer workouts with the support of your FirePower coaches.
- My Journey to the CrossFit Games
What started as a simple journey to lose 50 pounds and get back in shape transformed into a life-changing career shift from the corporate world to full-time coaching at FirePower. Now, after 16 years of dedication, consistency, and community support, that same athlete has officially qualified to fulfill a dream and compete at the CrossFit Games.
- 1 Million Meters, 24 Hours, 1 Incredible Community
How we raised $7,500+ for Milton Special Olympics
- It’s Time for a FRESH START!
Our 4-week Fresh Start program kicks off June 2nd, offering beginners and "restarters" a supportive small-group environment to rebuild their strength and cardio. For $199 + HST, you get eight coached sessions on Tuesday and Thursday nights at 7:30 PM, plus nutrition support and body composition tracking to jumpstart your progress.
- It’s Time for a FRESH START! - Team Firepower
Our 4-week Fresh Start program kicks off June 2nd, offering beginners and "restarters" a supportive small-group environment to rebuild their strength and cardio. For $199 + HST, you get eight coached sessions on Tuesday and Thursday nights at 7:30 PM, plus nutrition support and body composition tracking to jumpstart your progress. | News
- Youth Weightlifting Summer 2026
FirePower’s Teen Weightlifting Summer Series is a 4-week program for ages 13–17, focused on safe, strength-based training with expert coaching to build confidence and athletic skill.
- Learn To Rope Climb
This two-session specialty course is designed to allow focused learning and practice for rope climbs; footwork, grip, ascending and descending climbs. Limited to just 5 athletes.
- FirePower’s 'Add More' Nutrition Challenge
Fuel Better. Feel Better. Perform Better. Most nutrition challenges start with rules, restriction, and guilt. This one starts with energy, strength, and confidence.
- Which Program Is Right for You?
At FirePower, there’s no one-size-fits-all approach to fitness. We offer multiple training options so you can choose what best supports your goals, comfort level, and lifestyle.
- 2026 FP Winter Games
The 2026 Winter Games is a members-only, in-house pairs competition on Sunday, January 4th with Fit and Fluffy divisions for all athletes. Grab a partner and kick off the new year with community, fun, and friendly competition. 🔥
- Built For The Game: Girls-Only Training Program
Built For The Game is a girls-only, 5-week training program for female athletes in Grades 6–8 focused on strength, skill, and confidence. Led by experienced female coaches, it helps young athletes move better, feel stronger, and perform with confidence. 💪
- MemoryWOD: December 7, 2025
A special workout for FP Community at we head into to the holidays to honour and remember someone you've lost.
- Paper Workout Journals Are Back!
Built for the “paper people” who think better with a pen in hand.
- FP Lifetime Impact Video Contest Winners!
The top 2 winners of the 2025 Lifetime Impact video submission contest revealed!
- Built For The Game: Girls Only Athlete Training
Strength. Skill. Confidence. This 6 week strength & conditioning program is for budding young female athletes in grades 6 to 8. Lead by certified and experienced female coaches, focus will be on building core and upper body strength, leg stability, cardio power/endurance, and mobility/stretching.
- Thanksgiving Dinner 2025
Come gather at our table for the annual FirePower Thanksgiving Dinner for members and their families.
- FirePower’s Lifetime Impact Video Contest
As part of our 20th Anniversary celebration, FirePower is inviting YOU — our past and current members — to help us capture two decades of transformation, strength, and community.
- 20 Years of FirePower
Over the years, 3,976 members have walked through our doors. Each of you has shaped FirePower into more than a gym — you’ve made it a family.
- FirePower + Purolator: Tackling Hunger in Milton
Let’s make a difference in Milton. One bag, one donation, one family at a time
- STEPtember 2025 is here!
Get your feet moving!! Join Our STEP-TEMBER Walking Challenge!
- Belly fat linked to signs of Alzheimer's
As the size of a person’s belly grows, the memory centre of their brain shrinks ... all of this occurring as early as a person’s 40s and 50s, well before any cognitive decline is apparent, according to new research.
- Youth Fitness: Intro To Weightlifting Summer 2025
FirePower’s Teen Weightlifting Summer Series is a 4-week program for ages 13–17, focused on safe, strength-based training with expert coaching to build confidence and athletic skill.
- HYROX Toronto is Back – Are You Ready?
HYROX Toronto returns October 3–5, and FirePower is offering a 6-week prep course to help you train like a pro. Spots are limited—sign up now to get race-day ready with a supportive team and structured training.
- 4 Week Fresh Start Challenge: May 2025
NEXT START: May 6, 2025! Get a Fresh Start on your fitness with this 4 week workout & nutrition program. Perfect for new and restarting members.
- CARDIO SUPERMEET: Saturday May 3, 2025
This in-house challenge is all about testing your grit and endurance across three cardio beasts! Open to all FP members.
- Who Doesn't Love PANCAKES!!!
Power Up Your Pancake Tuesday with These High-Protein Pancake Recipes!
- Active April
Step Into Spring: Join the Active April Step Challenge!
- CrossFit Foundations - Is It Really Worth It?
Newcomers to FirePower often ask if CrossFit Foundations is “really necessary”. Here's Christine's story of her experience with the beginner series.
- I see you....
Are you just finding your way back to exercise after a few years? Been away from FirePower for a while? Hopefully this helps with a little perspective on what we see...
- Fat Loss Isn’t a One-and-Done Deal—It’s a Lifetime Commitment
Fat loss isn’t a one-time purchase—it’s a membership you sign up for forever. You don't need 75-Hard; You need 365 CONSISTENT.
- SHIFT2025
SHIFT 2025: The Year of Transformational Change
- Sustaining Motivation: A Workshop to Stick to Your Goals
Staying motivated to achieve long-term goals is no small feat. That’s why we’re excited to offer our "Sustaining Motivation" workshop—a transformative session designed to help you not only set goals but stick to them through life’s ups and downs.
- Small Change Habit Challenge: January 2025
If your routine is in a rut, this kickstart will help you launch you back to healthy habits.
- Annual Christmas Eve Members Breakfast 2024
Join us for a Christmas Eve to remember! Workout with your friends and family while we cook breakfast for you!
- Introducing Our First Ever SUPERMEET!
This is your chance to test your own strength and push your edge with a lifting event to test your strength; its YOU vs YOU!!
- How To Talk Health & Fitness With Our Kids
We are THRILLED to officially expand our FirePower Cares team! Please join us in welcoming Julia Tran, Psychotherapist, CrossFitter, and overall good human to the team. She will…
- Thank You For Sharing Our World
As a small business in a highly competitive industry, we know how important personal recommendations are.
- Nourish & Flourish; 6 Wk Program Starts Oct 27th
Introducing a 6 week program designed to optimize nutrition & wellness. Let the power of a coach and a community help!
- Fit Over 50 Small Group Training
If you’re over 50, staying active isn’t just a nice idea – it’s key to living your best life.
- MenoSense: Embracing The Menopause Change
Join Certified Menopause Specialist, elite fitness coach and international competitive athlete DEANA GHESQUIERE, for a 90 minute workshop called MenoSense, designed to help women thrive through their journey. Sunday October 20th, 3:00pm
- Thanksgiving Dinner 2024
Come gather at our table for the annual FirePower Thanksgiving Dinner for members and their families.
- FP Partners With Purolator To Tackle Hunger
We are joining forces to support the local Milton Foodbank. Can you help?
- Why We Don't Do Free Trial Classes
It's different. We get it. But we are different. And that should be important to you too.
- November Specialty Programs
Back by popular demand to finish the year off STRONG! 3 Specialty Programs - for members and non-members.
- Steptember 2024
Get your feet moving!! Join Our STEP-TEMBER Walking Challenge!
- AI Can't Do Service
We are in the service business. It's our lifeline. AI will NEVER be able to compete!
- Boxing Bootcamp - August 2024
Join us for a 4 week fitness boxing conditioning bootcamp starting August 6, 2024
- We Sell Give-A-Shit
We've cracked the code to making you care more – about your fitness, your life, and the people around you.
- FirePower Olympics 2024
Here We Go Again...Time to Show Your Country Pride! Special members-only summer event.
- 100 WOD Challenge: Sweat, Laugh, Repeat!
Ready to join the 100-WOD Club? Free for all members - Starts NOW!
- 4 Week Fresh Start Challenge: June 2024
NEXT START: June 4, 2024! Get a Fresh Start on Summer with this 4 week fitness & nutrition program. 2 workouts each week + nutrition program & support. Perfect for new and restarting members.
- Teen Summer Weightlifting Program
Build strength & confidence with proper weightlifting technique with this 4 week program for teens!
- Couch to 5KM: Learn to Run Series!
Join us for this 6 week progressive running program for anyone that wants to improve their running technique, skill, or stamina, regardless if you're trying to PR your 5k/10k or survive a 400m run in a wod.
- Spring 2024 Specialty Programs: Run / Box / Lift
Kickstart your spring season with 3 Specialty Programs - for members and non-members.
- CrossFit Games - A message from Coach Annie
Here's to the CrossFit Open 2024, a celebration of STRENGTH & COMMUNITY.
- Code of Conduct - How We Protect The Herd
Our gym is a melting pot of cultures, identities, and abilities, and we fiercely protect this diversity. We want everyone to know that when you step into our second home, you step into a space that respects and celebrates who you are.
- New Course - Fit 4 MTB
Boost your mountain biking performance with our targeted fitness training program, designed to significantly increase leg strength, core balance & endurance. Elevate your ride to conquer steep climbs and long trails with power and confidence. Suitable for all levels of riders.
- Ramadan Nutrition & Workout Advice + At-Home Strength Program
Ramadan is a time for spiritual reflection and self-discipline. By planning your meals and workouts thoughtfully, you can maintain a healthy lifestyle while observing the fast.
- CrossFit Games 2024 - What You Need To Know!
New To CrossFit? Here's What You Need To Know About The OPEN.
- 6 Week Nutrition Challenge: Jan 2024!
Kickstart Your 2024 Nutrition With This 6-Week Challenge
- Strength Training During Menopause – Why You Need It NOW!
Strength training is a crucial during menopause. It can help protect bone health, reduce the risk of chronic disease, improve mood and cognitive function, and alleviate symptoms like hot flashes and night sweats.
- Fall Specialty Program: FirePower Engine
Introducing FirePower Engine, a program designed to target aerobic capacity and fat burning through steady state capacity workouts and long distance rowing/biking and skiing.
- The Surprising Connection Between Parenting Skills and Exercise
What if we told you that engaging in regular exercise could improve your parenting skills with one simple trick? It may seem surprising, but there is a fascinating connection between staying active and honing essential parenting abilities.
- The Benefits of CrossFit Training for Teens
Empowering the Next Generation: The Benefits of CrossFit Training for Teens It’s no secret that teenagers face a flood of challenges, both physically and mentally. In order to…
- Boxing Bootcamp - August 2023
Join our MORNING Boxing Bootcamp starting Tuesday Aug 8th!!! This is a fitness conditioning program using boxing as the basis for your workouts. Other strength and conditioning…
- Youth Summer Athlete Power & Speed Program
FirePower's Youth Athlete "Power & Speed Summer Series" is a dynamic and engaging fitness program designed specifically for teenagers aged 12-17.
- Spring Fresh Start Challenge Is HERE!
NEXT START: June 6, 2023! Get a Fresh Start on Summer with this 4 week fitness & nutrition program. 3 workouts each week + nutrition program & support. Perfect for new and restarting members.
- Fit Over 40 & Starting Over? Yes We Can!
Our fitness needs change as we age - this small group program aims to help you begin a fitness regime in a safe and structured way under the guidance of an experienced coach.
- Finding the Gaps: A Boxing Analogy
We often come up against barriers and obstacles that prevent us from making progress in our health efforts. Breaking through barriers or obstacles in your way is how to win. Don't aim at areas you'll get blocked. Find the gaps!
- Chase Goals, Not Squirrels
Most people are aware of overtraining, and we’re all scared of getting injured. But most don’t realize there’s an optimal amount of training, just as there’s an optimal amount of food to eat. Too little, and your progress will be slow. But doing too many workouts has the exact same effect.
- CrossFit Game 2023
New To CrossFit? Here's What You Need To Know About The OPEN.
- Why weight adds pressure (and why it shouldn't)
Many of us dread stepping on the scale. It’s the uncertainty of “will my weight be up or down?” Has all of my hard work, planning and tracking worked? The truth is, our weight doesn’t accurately represent our body composition. People’s weight only represents their OVERALL WEIGHT at that specific point in time...
- Youth Scholarship Training Spots - Summer 2022
In support of Youth Mental Health, we are seeking nominations for 4 local teens who could use a little help with training costs.
- Workouts With A Purpose
Here are 2 upcoming events to help you through these challenging times.
- Where I Train…
When your questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks. I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people. I train in an open space, because bars and my training partners fly everywhere.
- What is Rx? A note on relativity
The beautiful thing about Crossfit is that anyone can do it. We consistently see many inspirational stories on social media reflecting the way athletes adjust movements or scale to fit their needs, and we LOVE IT! The question is, why can we appreciate the effort that others put in...
- Youth Summer Athlete Development Camp
4-week morning programs to help gain strength, conditioning, endurance and more!
- Working on Goals
It is easy to find ourselves constantly thinking about goal setting but rarely taking action. Whether it’s improving our nutrition, working on a perfect squat, or trying to stress less about work, it’s easy when life gets busy to lose sight of these objectives. The best thing you can do is...
- When goals hold you back
Sometimes we become too obsessed with being “perfect” in our path to success. NO ONE IS PERFECT! This can cause utmost amounts of stress if a flexible mindset is not present. This stress can be amplified over the holidays as food at events and traffic may be outside of your control.
- Why do you CrossFit?
“Pressure changes people. If there’s no stress, you don’t adapt, you don’t grow.” Mike McGoldrick –Barbell Shrugged Let’s get you thinking about WHY you CrossFit. Are you here for the training or for exercising? There is a substantial difference between the two and this is a very real subject that might get heated in some areas! Let’s lay some things out
- What does it look like when you are ON?
That feeling when you have everything together and organized… How does this impact your self care, in particular, your nutrition and exercise patterns?
- What If Christmas Isn't Your Favourite Time of Year?
Holiday stress lives in most of us, however not everyones' is driven by finding the perfect gifts or baking enough cookies...
- A great coach should make you say "Hell Ya!"
Great coaches don’t have to prove they’re the best player to gain the respect of their athletes.
- Where we stand...
We, the owners and staff stand for our personal truths and our philosophy “Nothing is stronger than family.”
- Who are you doing it for?
When you choose to eat healthy or go to the gym regularly or sleep 8 hours a night, sometimes, we have to be prepared for all of those things to happen. The actions or words of those around us are constantly pulling us back towards our old habits.
- World Class Fitness – How To Achieve It
In 100 words, Coach Greg Glassman, CrossFit Founder and CEO describes how to achieve world-class fitness. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
- Why my shoulders are sore.
Many of us at one point or another have dealt or are dealing with some form of pain in our shoulders. Sometimes we try stretching them, backing off weight in workouts, or massaging shoulders with a lacrosse ball and things never seem to be 100%. That’s because typical soreness in shoulders is a result of something else.
- The Holidays are Coming!
The holidays go by in a blur and they can be some of our most memorable times and also some of our most stressful of times. Many people struggle this time of the year with their nutrition and fitness goals due to this stress.
- The Open is 3 Weeks away, time to cram for that Test!
The First look at 17.1 is coming on Thursday, February 23rd and our first Friday Night Lights of the Open Season, February 24th!
- What Are Your Three Things?
If your energy could only be put towards three things, what would they be? Most people have family and job as two of the three but what is the third? For the majority the third thing a hobby but it will change and evolve...
- The Movement Fix with Ryan DeBell - April 23rd at RCFP
Join Join Dr. Ryan DeBell from The Movement Fix for an exclusive hands-on all day workshop designed to immediately upgrade your ability to deconstruct and rebuild the squat, deadlift, and overhead lifts.
- We love our coffee! And we love our community!
Keep an eye out for these Tim's cards floating through our community. If you get one, enjoy the java. Then be a peach, reload and pay it forward to someone else in the RCFP community for being awesome!
- Top 5 Beginner Mistakes in Fitness
Starting a new exercise or nutrition program soon? These are some of the biggest mistakes we see new folks making! Going in with the right attitude and expectations is key to a successful venture. Let us know if there are any big ones we missed.
- What 10 Years CrossFit Strong Really Means...
We are growing up this week. June 1st marks 10 years of CrossFit in Milton, but the benefits go far beyond fitness...
- They Come With Smiles
Everyone has many stresses in their lives outside the gym, but for the hour they’re sweating, those worries get to be put on the back-burner, even for a short while.
- Before the New Year I will...
As hard as it is to believe, we are less than 2 months away from 2019 -- The New Year. The new year is the time when we set goals that we want to accomplish in the 12 months ahead of us. These goals are usually related to weight loss, travel, work, getting fit or focusing more on ourselves. These are what we plan to be our next steps in life.
- Welcome to the NEW FirePower
We continue to grow and evolve as you, our members do too. Your health is more than just about sweat. We are more than just about fitness. Welcome to the NEW FirePower!
- Understanding CrossFit and the Intensity Prescription
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 a lack of clarity on Greg’s part. Rather, it comes
- 5 Tips To Survive Holiday Season Eating
FP Nutrition Coach Maria Rueda shares her top 5 tips to enjoy the fall holiday season with family dinners, treats, temptations, and parties; all while staying true to your feeling your best.
- This is an announcement...
Waiting for the reopening orders, but in the meantime...
- We Love Dogs!
Yes we uber love dogs - probably a little too much! But there are a few things to note about having dogs at RCFP before you bring your furball to the gym.
- We Are Moving!
FirePower 3.0! A new home for a new year. After an exhaustive search, we finally have a new place to call home.
- Vitamin D…Solar Power Your Body
A while ago I attended an amazing health convention where the main speaker discussed Vitamin D. It was too good to share! The speaker was Dr. Myron Wentz, World-Renowned Microbiologist/Immunologist, Winner of the Albert Einstein Lifetime Achievement Award. Here was my takeaway.
- Vitamin D: What You Need to Know
Vitamin D is unique among vitamins working more like a hormone at the level of our DNA. Likely why vitamin D has been linked to so many health outcomes including calcium absorption, bone density, mental well-being, brain health, glucose metabolism, muscle function, cardiovascular outcomes, and immune health to name a few.
- Varsity Weekend Workshops
A 90 minute workshop dedicated to high skill movement lead by two Varsity coaches. Workshops run every second saturday for the month of April and May.
- The Open - Final Week
This 5-week Open competition is as much of a mental battle as it is physical. Whether you’re 6 months into CrossFit and PR’ing everything you touch or you’re a seasoned veteran competing against your gym ‘frenemies’, the Open is a magical time. One more week to go!
- The Open Mindset
The Crossfit Games “Open 2018” is a great time of year to reflect as an athlete and appreciate how we feel compared to previous years but it is easy to beat ourself up over the competition. We take a inside Coach Mitch's brain and see how he combats negative thoughts during a workout.
- Thanksgiving Dinner: October 7th
It's been 3 long years but it's finally coming back! The annual FirePower Thanksgiving Dinner for members and their families.
- Vanessa Slack(er) - 2017 Intramural Open Captain
Slacker is the only returning captain and is ready to defend her title from the 2016 Open.
- Welcome To Our NEW FirePower Nutrition Coach
We are thrilled to introduce you to our newest teammate and Certified Nutrition Coach & Registered Holistic Nutritionist.
- Video Submission Contest: WIN $1000!
We want to hear about your FirePower Experience. Submit a video for your chance to WIN BIG!
- Summer Sunrise Boxing Series
Join Coach Andrea for a 45-60 minute boxing workout on Tuesday & Thursday mornings in July!
- Summer League - Celebration Day
This Sunday is the 3rd and final Summer League event followed by a pot-luck chow-down! BBQ burgers will be generously provided by truLOCAL. 4pm-6pm wods. Eats afterwards!
- Small Change Challenge: February 2020
Small habits add up! After a successful New Year SMALL CHANGE CHALLENGE, we are BACK with more!
- Social Distancing Is Weird...
Although right now we may be out a gym home, we are not out a family.
- So You Want To Join A Gym? Start Here:
Looking to join a gym? There are a few things you should consider before making your choice and making the commitment.
- Introducing FIREPOWER CARES
Introducing "FirePower Cares". Our special way to share with you a resource of care and listening to the hurdles, challenges, and pressures of life that hold you back from greatness. We are blessed and thankful to have such a wonderful person in our community who cares so much about our members to offer help.
- Small Change Challenge
Introducing the SMALL CHANGE CHALLENGE. A a 4-week challenge with a twist!
- Stop Looking For A Magic Bullet
Instead of a total solution magic bullet, what small action can move you closer to where you want to be? Then repeat, and repeat. And repeat.
- Struggling With Motivation?
If you are currently inactive or struggling to kickstart your fitness in the lockdown, start simple. Start here.
- Have A Little Faith
I ask too many questions. I take too many unnecessary actions. I waste too much energy on procuring the wrong things. And I know I am not alone. Action is the single most necessary ingredient for progress, but in these instances mentioned, progress is out on lunch, and the employee that everyone just sort-of tolerates has taken over. I’m talking about doubt
- Introducing Corporate Wellness
FirePower's corporate nutrition & workplace wellness programs foster a healthy environment for your employees, and promote a healthy lifestyle.
- Still We Rise
Last year tried to break us; but still we rise. The lockdown tried to challenge us; but still we rise. This year is trying to change us; but still we rise.
- I see you....
Are you just finding your way back to exercise after a few years? Been away from FirePower for a while? Hopefully this helps with a little perspective on what we see...
- Summer Running Course
A running course for runners and athletes alike. Whether you’ve been running for decades or just beginning, this program is for you!
- "Sunday Suffer" Series
Join Coach Dave in an 8 week intensive programming series that will test your physical and mental work capacity far beyond general classes!
- Small Change Kickstart
If your routine is in a rut, this kickstart will help you launch you back to healthy habits.
- Gyms Should Be Places of Love
The simple fact of the matter is that you don't suck as much as you think you do. You can do this. You are doing this. (from Words By Lisbeth)
- Can Social Health Predict Overall Health?
Social health is a strong predictor of overall health and well-being. It can provide you with a network of support that helps fend off loneliness, provides a sense of belonging in your community, and even helps protect your physical health.
- How To Avoid The Big Screw-Ups: Advice To A 20-Year Old From People Twice His Age
If you can make a reasonable living doing what you love, DO WHAT YOU LOVE.. You may not get rich, but you’ll get to do what you love. Don’t quit your day job until doing what you love pays the bills, but don’t incur big debt getting a law degree or an MBA if you really want to be an artist.
- Specialty Program Schedule
We have a new variety of Specialty Programs. Have a look a the preset schedule and see which ones catch your eye and when they will be running!
- How To Start A Fitness Routine in 2021
Starting or starting over with your fitness doesn't have to be complicated. We are experts in guiding you to a safe and progressive start. You only have 1 job to do...
- Inaugural Powerlifting Competition Series
For the first time ever, FirePower is hosting an in-house powerlifting competition on Saturday December 3rd at 9:30AM. It will be run in two phases. First, to test your current strength benchmarks and second, a retest in the spring.
- Tara Llewellyn - 2017 Intramural Open Captain
4th Nominated FirePower Intramural Open Captain is Tara "Pineapple" Llewellyn.
- Take A Mindful Time Out
We are committed to bringing you insights and real-life strategies to help you manage your mental health as well as your physical health.
- Summer Varsity Athlete Training 2017
Join FirePower for an all encompassing strength an conditioning program for Ages 14-17. Program runs from July 10th thru August 18th.
- Free Content
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- Got a...? Need a...? Know a...?
FirePower Connects is a networking opportunity for all RCFP members.
- FireFighter Fitness Specialty Program
Are someone looking to get into the Firefighting or First Responder line of work? This program will allow you to get loaded up and workout with all of the bunker gear and help you prepare for any test or courses that you might have coming up! Coached by active FireFighters.
- Good bye for now my wonderful friends...
Sometimes life takes you places you never anticipated. A little piece of FirePower will be traveling half way across the globe for a while. Rodd Olmstead, dubbed the "Mayor of 6am", will be heading to Japan for a year. Here's his message to the community.
- FirePower's Vaccine Requirements
To ensure we can stay open as a business to serve our community, we must comply with this temporary measure required by the government.
- FirePower's Ramadan Workout Series
All are invited to join our virtual workout series to support our community.
- FirePower Barbell Club
Did "The Open" leave you feeling like you need to work on your barbell skills? Are you new to FirePower and havn't quite figured out the barbell yet? Are you looking to refine your lifts as an experience CrossFitter? The FirePower Barbell Club is PERFECT for YOU!
- Virtual PE Classes For Kids
Kids are home from school. Let's get them moving to stay healthy active! Join the FPK coaching team for virtual phys-ed classes 3x per week!
- Fitness Is Who I Am - Andrea K's Story
Fitness isn’t something you do; it’s who you are. It’s the lens of of how you see yourself in the world. For some it’s your lifeline to keep your sanity while for others it’s a health necessity to keep you alive. Here's Andrea's story of how fitness influences her life decisions.
- February's Most Commited Athletes!
With February being a short month, all of those who attended 18 classes have received recogniton. Can you get on the board for March?
- Finding That Internal Motivation
If you are reading this, chances are you are a fitness addict. Non-fitness addicts don't understand your dedication and may sometimes even call it an obsession. However, even as dedicated as you may be, it is normal to go through slumps or feel unmotivated for small periods of time...
- FireFighter Appreciation Day 2017
FFAD 2017 is coming in September. A tad different than previous years - we are playing with some cool options, but running a mini-version at the Milton Fall Fair.
- FireFighter Tribute Wods - This Weekend!
Join us this Saturday for a special FireFighter Workout in support of our FireFighter Appreciation Day!
- FirePower: A Model of Unity
We are committed to ensuring our space is 100 percent free of racism.
- FirePower: How We’re Training Through COVID-19
The coronavirus is creating worldwide panic, but we wanted to share some good news with you.
- FirePower Summer Games - July 21, 2018
A member's only partner competition!
- Fitness Is Who I Am
Fitness doesn't define who you are outside the gym. It's a gateway to the confidence, energetic and fun ways you enjoy life!
- Fitness Is Who I Am: Brian's Story
For most, fitness is simply a way to stay healthy, to maintain a reasonable body weight, ward off disease, or simply look good for their partner. For Coach BrianKay (“BK”), fitness has an entirely different meaning: to save his life and those around him.
- Fitness Is Who I Am: Jones Family
Our campaign of Fitness Is Who I Am aims to showcase our members who are using their fitness outside the gym to shape their lives. Beyond CrossFit and the rugby field, the Jones family shows us it doesn’t stop there!
- Fitness Is Who I Am: Maria's Story
Maria joined FirePower 8 years ago when she was 16 years old, way before we had a varsity program. With the soul of a lamb but the heart of a lion, she soon became everyone’s favourite “Little Maria”. Here's her story of how fitness has influenced her life.
- Fitness Is Who I Am: Murray's Story
We are wonderfully excited to present the next in our series Fitness Is Who I Am. We are beyond proud of his accomplishments inside the gym, but more inspired by his pursuit of humanity outside the gym and across the globe.
- Fitness Is Who I Am: Seanna's Story
Today we are honoured to bring you the final instalment in our 2019 campaign we called Fitness Is Who I Am. We’ve spent the last 8 months bringing you stories of amazing members who have made fitness part of their lives; beyond classes, beyond squats, thrusters and burpees; beyond the cosmetic or weightloss outer self; and beyond themselves.
- FOOD SAFETY: Keeping your food foul-free
Get the facts about food safety!
- Greg Baker - 2017 Intramural Open Captain
3rd Nominated Captain for the FirePower Intramural Open is none other than Mr. CrossFit, Greg Baker. ;)
- Flexing Your Mental Health Muscles
Mental Health is more than just the absence of mental illness. Just like physical health is more than just not being sick.
- Dear Diet
A relationship review of the time so far between me and my new boyfriend...
- Fall Program Details
Welcome to Fall 2020 for current members, returning members, and new members! There are many program details, need to knows, information, and where to start's in this blog post.
- But You’re Here…
I’m fortunate to see our athletes at different class times over the day. Most of you are fairly regular with your routines and we, your coaches, pretty much know what’s going on in your lives outside of the gym including how it affects your performance. Most of you who hit the 4:30/5:30/6:30’s have the same struggles.
- Carm's Story
"FirePower has been by my side through the worst time of my life and for that I am forever grateful. Any time I speak or think of FirePower I smile."
- Chase Goals, Not Rabbits
Here’s why you have a coach: There’s too much out there. A lot of it looks or sounds good. You know you can’t do everything. Trying to do too much will actually set you back. I’m…
- Competition Day Eating
Do you ever wonder what you should eat on the days that you’re competing? Well here is a little information that I hope helps along with a couple of Protein Bar recipes. Do you ever wonder what you should eat on the days that you’re competing? Well here is a little information that I hope helps along with a couple of Protein Bar recipes. Do you ever wonder
- COVID Update - October 9
We are continuing to operate following all HALTON Public Health Guidelines, but are taking some extra precautionary measures.
- COVID19 Update: How We Are Serving You
Coaching is what we do - no matter where you are!! We may be closed for group classes but we have many options for you!
- Family Workouts Return!
They are coming back again this winter. Family Wods. Members are invited to join us on selected Sunday mornings and spend quality time with your kids.
- Fall 2022 Youth Training
Youth Fitness & Training series is NOW OPEN for fall registrations. Join us for recreation group classes or our advanced series of classes for next level athletes. All are welcome.
- Chef JB's Quarantine Recipe
World-renowned Executive Chef and FirePower CrossFitter Jason Bangerter is cooking up a storm at home these days. He's created a simple and healthy recipe for you to make at home that's quick, easy and hearty on the veggies!
- Chris "Old Man" Blay - 2017 Intramural Open Captain
6th and final nominated FirePower Intramural Team Captain is Chris "Old Man" Blay.
- CrossFit Games (Open 2018(
The Open is the first stage of the CrossFit Games season and the largest community event of the year.
- Fall 2021 Classes & Youth Programs
Fall details are here! Check out the new adult class schedule, register for youth programs or let us help you restart your fitness program.
- CrossFit Games - What you need to know
The 2022 CrossFit Games season kicks off this week. Here's what all FP members need to know!
- CrossFit Kids Specialty Certification
CrossFit HQ is hosting the Specialty Cert for anyone looking to become a CrossFit Kids Trainer.
- Family Day Weekend
Join us on Saturday Feb 18th at the Milton Sport Centre For a Pool workout and Basketball! We will also be Open on Family Day for Open Gym!
- CrossFit Games 2017 - What You Need To Know
Here's a synopsis of how the CrossFit Games Open will operate at FirePower over the next 5 weeks.
- Crocktoberfest 2022
Submit your favourite recipes and get a bunch in return!
- CrossFit Open 2019 - FirePower Style
Ready for this? The 2019 Open will feature a team challenge! She-Beasts vs Beer & Barbells...
- Competition Lives On
FirePower still has a solid group of competitive CrossFit athletes among us - and they need to be celebrated!
- Families Who Play Together....
3719. That’s how many days of FirePower since Day 1. That’s almost four thousand days of cool gym happenings, recollections, and memories. But sometimes, random moments stick in my brain like it was yesterday. There is one moment that has stuck with me for years...
- Don't FALL Out Of Your Plans!
With the leaves fully changing colour with the fall season, you might have already noticed pumpkin spice everything, holiday décor and activities, and an increase in prices for those holiday flight tickets home. Another thing that comes with the change in seasons is a change in our schedules and routines.
- Does logging your food really work?
Food logging.You may have heard people talking about it, or you may have even tried it yourself with mixed feelings. Food logging can potentially be a tedious process and even a little stressful for some. But, is food logging worth the time? Here is one scenario that happens a lot, and it may have even happened to you!
- Fall Schedule Changes
We've been working ard on new ideas, listening to your feedback and doing our best to accommodate! New classes added, new class times for Saturdays, and soon to be announced, our jam-packed calendar of specialty programs (coming soon!)
- Build Your Immunity with 7 Simple Immune Boosting Habits
You don’t need anything special to support your immune health. Healthy living and tweaks to your lifestyle are enough to help build your immunity.
- Belly fat linked to signs of Alzheimer's
As the size of a person’s belly grows, the memory centre of their brain shrinks and beta amyloid and tau may appear — all of this occurring as early as a person’s 40s and 50s, well before any cognitive decline is apparent, according to new research.
- Body Composition Scan
In fitness it is easy to get discouraged by the dreaded “scale” but the scale doesn’t tell the whole story.
- 2017 FirePower Winter Games
Join us on Saturday, December 30th for an all inclusive, members only competition over the Holiday Season!
- 5Star4Mula - Now Available at FirePower!
Introducing a new line of supplements to you courtesy of 5Star 4Mula!
- 7 Things You Aren’t Doing That Affect Your Workouts
A while back I wrote a post called 25 Ways to Become a Better CrossFitter. When it comes to CrossFit (and most other sports) most people understand that to become better athletes they must train hard, train weaknesses, and train often. But the time you spend in the gym is only one piece of the puzzle that represents your development as an athlete.
- 8 Snacks That Aren’t As Healthy As You Think
The healthy snack section of the grocery store is getting bigger and bigger, but does it automatically mean that what’s there is good for us? Not always! In fact, many of the packaged items in that area of the store aren’t as healthy as you think.