About

Wondering what CrossFit is all about? Once you try it and see the amazing results, you will never turn back.



CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

WORLD-CLASS FITNESS IN 100 WORDS:

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: Dead lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Source: http://www.crossfit.com/cf-info/what-crossfit.html

MEET THE O-TOWN COACHES:

WILL ALBERT
  • WPC Raw World Powerlifting Championships in Idaho Falls 2010 — 181lbs Champion
  • WPC Raw World Powerlifing Championships in Rostov, Russia, 2009 — 181lbs 2nd Place
  • WPC Raw World Record in the deadlift — 716lbs @ 181lbs bodyweight
  • CPF(Canadian Powerlifting Federation) 2-Time Canadian National Raw Powerlifting Champion 2009(Awarded Best Lifter) and 2011
  • Current CPF raw record holder in the squat, bench, deadlift, and total in the 181lb weight class
  • 3-time Canadian Powerlifting Champion (CPU-Canadian Powerlifting Union)
  • 2-time competitor at the IPF(International Powerlifting Federation) World Championships
  • Former Arm-wrestling Champion (lightweight)
  • Former member of the junior Canadian bobsleigh program
  • Ontario high school Judo champion
  • National Capital wrestling champion
  • NCCP certified Olympic Weightlifting coach
  • Crossfit certified
  • First Aid, CPR
  • CanFit Pro Trainer Specialist

JAY NERA, BA, CSCS
  • Raw Unity Powerlifting Championships 5(RUM 5) — 220lb class Champion, overall middleweight class Champion of Champions
  • Raw Unity Powerlifting Championships 4(RUM 4) — 220lb class Champion, overall middleweight class champion, and 2nd Best Lifter Overall
  • #1 Ranked 220lb Raw Powerlifter by POWERLIFTINGWATCH.COM
  • WPC Raw World Powerlifting Championships, Idaho Falls 2010 — 220lb class Champion, Awarded Highest Total Weight Moved, and competed in Russia 2009 (5th)
  • Former WPC World Record holder in the squat in 2009
  • CPF(Canadian Powerlifting Federation) 3-Time Canadian National Raw Powerlifting Champion 2009-2011(Awarded Best LIfter 2010, 2011)
  • RUM Record Holder in the Deadlift(744lbs) and Total(1901lbs) at 220lbs bodyweight
  • Current CPF raw record holder in the squat, bench, deadlift, and total in the 100kg weight class and squat and total in the 110kg weight class.
  • Former member of the National Canadian Bobsleigh Team
  • NCCP certified Olympic Weightlifting coach
  • Played football for the University of Western Ontario Mustangs
  • 3-time National Capital basketball all-star
  • 2-time NCAFA football all-star
  • Former Captain of the Capital region for the Nike basketball Development Program
  • Certified Strength and Conditioning Specialist(CSCS) by the National Strength and Conditioning Association(NSCA)
  • First-Aid, CPR
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