Our Programs

Foundations 15+

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Are you new to functional training?  Here is one way to start getting ready for our group classes.  Our Foundations Program includes 3 x 1 hour one-on-one sessions with one of our coaches to get you started.  We will teach you the fundamental movements and have you do some short, high-intensity workouts.  After your 3 sessions are complete, you have unlimited access to our group classes for the remainder of the month

Strength and Conditioning 15+

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Our Strength and Conditioning classes are designed for everyone.  Each class consists of a warm-up, strength or skill segment, and ends with a high-intensity workout of the day.  Each workout is scaled (or modified) with the help of the coach to suit the individual needs of each member, taking into account each member's experience, fitness level and injuries.  Members will be challenged to lift heavier, go faster, or last longer on every workout.  

Foundations, or previous experience with CrossFit or other functional exercise program is required before joining these classes.


Metcon 15+

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Our Metcon (Metabolic Conditioninng) classes are designed to develop outstanding cardio, endurance and technique using functional movements involving Bodyweight, Kettlebells, Dumbbells , Med Balls & Plyometrics to give you the best workout, while increasing power, flexibility, and yes, even strength.   These fast paced, high intensity workouts will challenge your cardiovascular capacity, put your metabolism into overdrive and rapidly burn fat.  The classes are challenging and, like our Strength and Conditioning classes, every workout is different.  Expect to work hard and see amazing results.  You won't see barbells in our Metcon classes, making these classes easy to start.  All workouts are scaled and modified to meet the needs and fitness levels of the athlete from beginner to advanced.


Kids Strength and Conditioning 7-14

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Designed for kids aged 7-14 that want to try strength and conditioning and see what it’s all about.  We will keep it fun, while building strength and confidence to carry over into any sport or activity.

 

Longevity Classes 55+

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Our Longevity Classes are geared to those aged 55 and over with a focus on mobility, strength, coordination, and overall health, with less focus on competition and high intensity.  No previous strength and conditioning experience required.  We will start where you are and take you to where you never thought you could go again!  By utilizing a variety of functional movement exercises you will learn to trust your body, improve your coordination and build strength which will in turn enhance the quality and quantity of your life.  Be prepared to have fun with kettle bells, skipping ropes, games, rowers and weights and whatever else our imagination can think up!  *We also offer personal training if you want an even more individualized program.  See below or give us a call!

Strongman 15+

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Wanna lift some heavy stuff?  Come and join our Strongman class.  After getting warmed up, you'll get to work on sled pulls/pushes, tire flips, sandbag drills, battle ropes, squatting, deadlifting, and lots more.  And even though the class is called "Strongman", there will be lots of strong women joining in the fun.  

No experience is necessary, but the right attitude is!


Youth Athlete Training 10-14

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Designed for youth aged 10-14 who are involved in competitive sports wanting to improve their strength, stamina, agility and coordination in the off-season.  No previous strength and conditioning experience required.  We will use ladder drills, box jumps, kettle bells, dumb bells, slam balls, games and whatever else our imagination can come up with to create fun and interesting workouts.  

Yoga 10+

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Stretching and mobility are an integral part of any fitness regime.  Come join our Yoga classes with Melanie Parsons from Freedom Yoga Muskoka.  

Drop-ins are welcome.  $20 cash at the door.

Personal Training - all ages

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Are you not sure where to start?  Nervous of group classes?  Have special requests or specialized needs for personal training?  Are you trying to master a certain skill?  Then one-on-one or one-on-two training might be right for you?  Call or email to figure out what’s right for you!

One-on-one training $60 for 60 minutes, $35 for 30 minutes.

One-on-two training $45/each for 60 minutes.

**One-on-two athletes will be doing similar activities and workouts during this time, scaled appropriately for each person. 30-minute sessions are not available for one-on-two training.

GPP Training For Sports Teams

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 General Physical Preparedness (GPP) is an integral part in the development of competitive athletes. We provide private training for sports teams to help develop well-rounded athletes.   Contact us to book your team's training sessions.  

Express Core

This 30 minute class is geared to everyone wanting to improve their core strength.  Improve your fitness, tone your abs, improve your balance and coordination, and increase your athletic ability.