FRST Fitness

🔵⚫️⚪️•Lead With FRST•🔵⚫️⚪️
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FRST is looking to expand our training team - we’re hiring the best fitness trainers Ottawa has to offer to lead our members through programmed classes, as well as take on personal training clients.
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🥇Have what it takes to be a leader?
📚Certified with a reputable certification?
🕺🏼Have led group fitness classes?
🧠Growth focused, positive mindset?
🌎Want to make a difference?
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Contact us today: [email protected] or tag a trainer you think would be a great fit.
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Education through exercise• Movement with Purpose.

Phase 4
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Your Phase 4 program is here!
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Jump into STRONG and get ready to perfect your unilateral, cross-chain, balance and stability movements. Your secondary muscle systems will thank us later. ⠀
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Prepping for ? F**T Class has just what you need. An Aerobic attack to push you past your PRs. Get race weekend ready, or prep those legs for the long haul.
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Phase 4 starts Today!
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PSST.... ⠀
New to FRST? Still creepin the Insta but haven’t taken the plunge?🤭
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Your FRST Class is on us. Come see (and feel) what proper programming can do for you an your fitness goals.
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FRST Fitness. Fitness with Purpose.

Phase 3 combines both and training themes.
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We hear these words getting thrown around all the time in the fitness world, but what do they actually mean?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Strength is the capacity for your body to generate force. An example would be the strength required to squat 135lbs, which is completely independent of time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Power is your capacity to generate force over a short period of time. An example would be the power needed to jump. Even if we apply lots of force into the ground, if we don't apply this force fast, we won't go very high. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Based on these definitions, we need to have STRENGTH before we can execute POWER. However, both are necessary for life, in the gym, and in sport.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have you tried a STRONG class yet? Your FRST one is on us 💪🏽

🚨•FLASH SALE•🚨
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We’re starting April with a BANG💣
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🔥Join with a Class Pass or All Access Pass = train in May for FREE!
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🔥10 intro to Personal Training sessions for only $599!
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🔥15% off ALL PT session packages!
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🔴Ends April 21st at 11:59pm.🔴
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Set up your future self for success and spring into a healthier, happier you.
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Come see what a proper training program can do for you. It’s time to invest in yourself and put your health FRST!
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Start today and thank us later.
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FRST Fitness. Fitness with Purpose.

💪🏼⚡️•Phase Three•⚡️💪🏼
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🔸Speed
🔸Power
🔸Strength

Pushing your limits is what phase3 is all about💪🏽
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In our STRONG classes you’ll see higher sets, lower reps with more strength and power based movements forcing your muscles to work harder and harder
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In our F**T classes, we’re working anaerobic short bursts (10-20s) pushing you to leave it all out there and recover just as quickly as you fatigue. It’s all or nothing.
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Come sweat through phase 3 and feel the difference progression based programming makes.
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FRST Fitness. Fitness With Purpose.

💪🏽FRST LIFT: Teen Program 💪🏽
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Our FRST LIFT Program is launching for your Teens in March!
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8 weeks
16 sessions
March 27th - May 18th
Ages 13-17
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This 8 week program will teach the fundamentals of proper movement, strength training and program design.
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Your Teens will benefit by:
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✔️Improving confidence and self esteem
✔️Lowering risk of injuries
✔️Increasing speed and strength in their sport
✔️Understanding “how to” workout effectively
✔️Building long lasting health habits
And more!

Discounted pricing = $379.⠀
Instalment plans available.

Very limited space available to maintain small class sizes - already 30% sold out!
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Register now or email [email protected] to reserve your space.
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FRST Fitness. Fitness With Purpose.

💪🏽FRST LIFT: Teen Program 💪🏽
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Our FRST LIFT Program is launching for your Teens in March!
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8 weeks
16 sessions
March 27th - May 18th
Ages 13-17
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This 8 week program will teach the fundamentals of proper movement, strength training and program design.
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Your Teens will benefit by:
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✔️Improving confidence and self esteem
✔️Lowering risk of injuries
✔️Increasing speed and strength in their sport
✔️Understanding “how to” workout effectively
✔️Building long lasting health habits
And more!

Early Bird pricing: $297⠀
After February 28th: $379.⠀
Save $80+ by taking action today!⠀

Very limited space available to maintain small class sizes - already 30% sold out!
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Register now or email [email protected] to reserve your space.
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FRST Fitness. Fitness With Purpose.

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🔥Burn + Refuel 🥙
FRST X Juice Dudez
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We’ve linked up with our new neighbourhood friends Juice Dudez] to bring your workouts even more gains💪🏼
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🔸Sweat in any FRST class and receive a FREE JD Buddha bowl!
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🔸Spend $30 or more at Juice Dudez] and you’ll get a FREE 2 week All Access Pass here at FRST!
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It’s never been easier (or tastier) to do something good for yourself.
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Sweat - eat - repeat 💦 - 🥙 - ♻️
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FRST Fitness ⠀
Juice Dudez

Phase 1
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Phase 1 is here - what can you expect from our FRST Phase of class programming?
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STRONG: A ”back the basics”, reintegration of our primary movement patterns; ⠀
Squat🏂⠀
Hinge🍑⠀
Lunge🏒⠀
Push🤽🏽‍♂️⠀
Pull🚣🏻‍♀️⠀
Twist🏌🏼‍♀️⠀
The increased range of motion and movement improvement will help you thrive (or survive) in phase 2...⠀
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F**T: Building up your short term energy systems with quick, intense 25-40 second intervals will help your body become more efficient at breaking down glucose (sugars) and converting them into usable energy for your output 🔋
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Come try your FRST class, on us and see the difference that working Smarter - not harder, with proper programming makes.
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FRST Fitness. Fitness with Purpose.

New Year🎊New Schedule🗓
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Check out what the New Year has to offer - We’ve added over 6 hours of classes each week!
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Friday mornings, 7ams, 6pms and a special Mix XL class on Sundays🔥
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Did you know your FRST class is on us? DM or drop in to get set up.
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FRST Fitness. Fitness with Purpose.

Intro to PT 10 Session Pack:
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This 10-session package is a great introduction to test the waters of our Personal Training Programing. If you’d like to learn more about your body, fine tune movements from the classes, or set and achieve specific goals, these 10 packs of 60 minute sessions are for you.⠀
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Typically, PT sessions start at $75, however with our intro 10 pack, you can experience the personal side of PT at only 49.90/session. Some details apply, only open to first time clients of Personal Training.⠀
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Email [email protected] for more or to sign up. Offer Ends December 31st.⠀
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Invest in yourself and start making 2023 YOUR year today!

New year 🎊 New Sched🗓⠀
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Dropping January 9th, You’ll see 6 new classes added to our schedule.⠀
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Now, let’s address the elephant in the room...⠀
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Mix XL⠀
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A 75 minute blend of strength and cardio to finish your weekend off on the right foot... or on the floor. Either way, Mix XL is sure to punch your limits and make the weekday finishers feel like a cool down. You’ll thank us later.
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Tons of new programs and features coming to FRST in Jan ‘23. Now is the best time to invest in yourself and put your health FRST.⠀
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FRST Fitness. Fitness with Purpose.

💪🏽FRST LIFT: Teen Program 💪🏽
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Our FRST LIFT Program is launching for your Teens in January!
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8 weeks
16 sessions
January 16th - March 9th
Ages 13-17
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This 8 week program will teach the fundamentals of proper movement, strength training and program design.
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Your Teens will benefit by:
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✔️Improving confidence and self esteem
✔️Lowering risk of injuries
✔️Increasing speed and strength in their sport
✔️Understanding “how to” workout effectively
✔️Building long lasting health habits
And more!
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BEFORE Dec. 31st: only $297
After Dec. 31st: $379.
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Very limited space available to maintain small class sizes.
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Register right now or email [email protected] to reserve your space.
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FRST Fitness. Fitness With Purpose.

🎂We’re 4 🎂
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Our birthday week closed out on a banger - a 90 minute, 4 part class with a few surprises, a bit of sweat and a lot of special people!
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Thank you to all who have supported us throughout the years. We’ve come a long way, and still have a long way to go.
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Here’s to working smarter - not harder, education through exercise and movement with purpose 🥂
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Looking towards year 5, and watching you grow with us along the way💪🏼
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FRST Fitness. Fitness with Purpose.

🎂B-DAY GIVEAWAY DAY 5🎂
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Our birthday week is closing out and our last prize is a BIG one...

Here’s a 3 month ALL ACCESS PASS! That’s right, 90 days of free sweat coming your way. You know what, ‘tis the season of giving.... here’s one for your bestie too. 🎟
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All you need to do is:
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1. Like this post + share as a story
2. Make sure to Follow FRST Fitness.
3. Win the prize. Celebrate. Then come in and sweat with us. ⠀
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Bonus points for sharing our post/story✔️
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Winner drawn on Saturday!
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FRST Fitness. Fitness with Purpose.

🎂B-DAY GIVEAWAY DAY 4🎂
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Day 4 is a score - you could bag a FULL FUNCTIONAL ASSESSMENT with CONSULTATION + 90 MINUTE NUTRITIONAL CONSULTATION 🏅
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All you need to do is:
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1. Like this post - members, your like = X2 names in the draw
2. Make sure to Follow FRST Fitness.
3. Win the prize. Celebrate. Then come in and sweat with us. ⠀

Bonus points for sharing our post/story✔️
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Winners drawn in 24 hours!
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FRST Fitness. Fitness with Purpose.

🎂B-DAY GIVEAWAY DAY 3🎂
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The wins keep growing as we jump into day 3. You could score yourself an ALL ACCESS PASS (unlimited Classes and Open Gym) until December 31st - for you AND a friend. The next 5 weeks could change you.
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All you need to do is:
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1. Like this post + Tag your gym crush.
2. Make sure to Follow FRST Fitness.
3. Win the prize. Celebrate. Then come in and sweat with us. ⠀

Bonus points for sharing our post/story✔️
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Winners drawn in 24 hours - see you in class 💪🏽
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FRST Fitness. Fitness with Purpose.
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Ps- peep the vintage logo.... jerseys next summer??🏀

🎂B-DAY GIVEAWAY DAY 2🎂
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Day 2 - are you feeling the cold weather blues? We’ve got your back... literally. 2 prizes of (your choice) - our super comfy hoodies or fleece-like crew neck! Each comes with a recycled glass water bottle.
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1. Like this post + Tag someone cold.
2. Make sure to Follow FRST Fitness.
3. Win prize. Celebrate. Then come in and sweat with us. ⠀

Bonus points for sharing our post/story✔️
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Winners drawn in 24 hours - see you in class 💪🏽
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FRST Fitness. Fitness with Purpose.

🎂B-DAY GIVEAWAY DAY 1🎂
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There’s a message in the bottle - it says come workout. On us.
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FRST up (we use that a lot) we’ve got 2 prizes of 2 recycled glass water bottles and 2 separate FREE Week Passes!
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1. Tag someone who’ll be joining you for your FREE Week Pass
2. Make sure to Follow FRST Fitness
3. Win prizes. Celebrate. Then come in and sweat with us.
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Bonus points for sharing our post/story✔️
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Winners drawn in 24 hours - see you in class 💪🏽
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FRST Fitness. Fitness with Purpose.

Phase 9

SET GOALS, CRUSH GOALS, REPEAT!

It’s all about STABILITY and POWER.

In our STRONG class we are pushing you through the explosive movement under weight. Get ready for UNILATERAL movement!

In our F**T class we have short interval workouts. It’s time to focus on your anaerobic system!

🚨•FLASH SALE•🚨
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We had a great write up about the sale, but by the time you’d finish reading it, we’d be sold out.
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🔥10 intro to Personal Training sessions for only $495!
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🔥20% ALL PT session packages!
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Ends July 31st at 11:59pm.
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Set up your future self for success with our biggest sale of the year.
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Limited sale transactions available. Once they’re gone they’re gone!
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Grab yours by the link in bio, or email to book your assessment. TAKE ACTION and invest in yourself.
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Start today and thank us later.
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FRST Fitness. Fitness with Purpose.

FRST Fitness Fitness with Purpose. Our classes are programmed with progression based movements while targeting specific energy systems to give you maximum benefit. Work smarter, Not harder.

🚨•FLASH SALE•🚨
⠀
We had a great write up about the sale, but by the time you’d finish reading it, we’d be sold out.
⠀
🔥10 intro to Personal Training sessions for only $495!
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🔥20% ALL PT session packages!
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Ends July 31st at 11:59pm.
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Set up your future self for success with our biggest sale of the year.
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Limited sale transactions available. Once they’re gone they’re gone!
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Check out our website or email to book your assessment. TAKE ACTION and invest in yourself.
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Start today and thank us later.
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FRST Fitness. Fitness with Purpose.

What is our Phase 6 F**T CLASS all about? ....​​​​​​​​
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ANAEROBIC TRAINING!​​​​​​​​
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It's a form of exercise that breaks down glucose for energy without using oxygen. Classes will be full of short length and high intensity movements. ​​​​​​​​
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What's happening in the body? ​​​​​​​​
This allows our body to release energy within a small period of time, and the oxygen demand will surpass the oxygen supply.​​​​​​​​
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PHASE IV
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Phase 4 brings you MORE
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MORE stability + power (think spring training camp)
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MORE lactic acid (long holds and isolation)
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MORE recovery.... you’ll need it.
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MORE excuses to get into the gym and try your FRST class, on us.
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FRST fitness. Fitness with Purpose.
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TRAINERS 👀

We are hiring! Are you passionate about fitness and would love the opportunity to lead group classes?

Or are you a personal trainer who is looking to run your own one-on-one training business and need the perfect private space for your clients (as well as all the knowledge you can gain to help you run your own gym one day)?!

Email us for a tour, we would love to set up a meeting with you and see if we can help! 💪🏼

Are you looking to improve your Olympic lifts? Our open gym is the perfect spot for you 🏋🏻‍♀️

Work on your barbell cleans or snatches at one of the 3 squat racks fully equipped with bumper plates, push your limits on the assault bikes, try your rope climbing skills, or even get your FRST muscle up.

We’ve got you covered for your bodybuilding or functional strength goals too - from cables and weights, to the TRX’s, stackable boxes and more. 💪🏼

Email us now and let’s get to work! 🔥

Are you a cardio 🐰 looking to get STRONG? Or do you love lifting but can’t push yourself to do any cardio for the life of you?

Why not train both your muscles and cardiovascular system at the same time? ⚡️

Our classes use progressive programming to keep you improving every time - especially STRONG for increasing muscle mass and F**T for improving your cardiovascular health and the way you use the different energy systems in your body.

If you’re used to cardio, come try F**T first! The high intensity will get you sweating in the way you are used to while introducing you to strength training at the same time.

Lifters - come to STRONG first to ease into it, then push full force in F**T instead of cardio machines. Let us show you how to work smarter not harder! 🥵

**t

🔵PHASE II🔵
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New routine - new workout plan📈
Getting back into the gym is always easiest with a plan - a programmed, scheduled workout routine to challenge you, while safely getting back to the weights🛠
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STRONG: A 6 week progressive program that will get you back to moving with Purpose, and making up for lots reps... hello supersets👯‍♀️
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F**T: Those long, gruelling sets that you didn’t do while away from the gym? They’ve been waiting for you. Welcome to your Aerobic zone - 60+ seconds of fun, sweat and “almost there’s” 10 seconds in.
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We’re back. Phase II is here. Try us out now and feel the FRST Difference.
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FRST Fitness. Fitness with Purpose.

(Re) Activate and Achieve in '22

The year end is approaching. For some, '21 was the year they took control and made a change. Was that you?

Well, This is your opportunity to end on a high note - ANY past member who RE-activates their membership in December will receive all of January on us!

+ ANY new members who join before December 31st - Your January payments will be WAIVED - Our gift to you for starting your 2022 on the right foot.

That's right - Reactivate or Join now and January is on the house. Ends December 31st, 2021, DM for details.

Take the FRST (or second) step to investing in your health with FRST Fitness Today.

FRST Fitness. Fitness with Purpose.
www.FRSTFitnessBank.com

FRST Fitness Fitness with Purpose. Our classes are programmed with progression based movements while targeting specific energy systems to give you maximum benefit. Work smarter, Not harder.

What Do You Stand For?
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September 22nd, 2021
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Small Businesses are now required to do the following on behalf of government:
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Discriminate ⠀
Segregate ⠀
Divide ⠀
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We would ask all who read this to stop and think back to times where the above was accepted in society, and what benefits, risks + outcomes it produced.
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It is a punishable offence to discriminate and segregate. For those who face this, understand your rights through the Human Rights Code and consider taking action against those who choose to divide. The Human Rights Tribunal is that avenue and if convicted, a first time offender could be liable for up to $75,000 in fines (company or individual).
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There is no government subsidy or protection for discrimination.
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If you are a business owner - understand your choices (and your morals).
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If you are a member of society - understand your rights.
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Take responsibility for your health. It is yours and yours alone.
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FRST Fitness. Fitness with Purpose.