To provide law enforcement, fire rescue, military, and public service agencies the most efficient, effective, and functional physical fitness training; to instill a sense of pride in all agency members in maintaining a healthy lifestyle by teaching the importance of fitness as a lifestyle, not a means to an end; to have each and every client be confident they are “Fit For Duty.”
To encourage the civilian general fitness population to train the Code 5 way with honest-to-goodness, old-school training using hard work to see real results through functional fitness.
Vision
To offer realistic fitness programs and testing protocols to law enforcement, public safety and general fitness populations. To be the industry standard in functional fitness training and teaching, and to accomplish this by offering hands-on classes and programs along with resources such as online training, publications, DVDs, workshops, and seminars.
Values
Integrity – Dare to be yourself in the face of adversity. Choose right over wrong, ethic over convenience, and truth over popularity... there is never a wrong time to do the right thing. Honesty – with yourself, your colleagues, your family, your friends Motivation – to continue, even in the face of adversity… people do not lack strength, they lack will. Drive – to succeed and to be the best of your ability Passion – for your career and life Courage – the quality that guarantees all others
2012 Winter Programs At-a-Glance Police Training Program: Ongoing Mondays, 7-9pm Urban Gladiator Training Camp (formerly Police Conditioning Bootcamp): Wednesdays 7:30 - 8:30pm Kettlebell Classes: Saturdays 11:30 - 12:30pm Kickstart Kettlebells INtro Workshop: Thursday, Feb 9, 7:30 -9pm; Sunday, Feb 12, 10:30am - 12 noon Weapons-based Self-Defence Demo/info session with Lewis Cottell & Tricia Dong (FREE): February date TBA
***New Cancellation Policy***
All clients agree to provide Code 5 Fitness with 24 hours cancellation notice of the scheduled date and time of training, or will pay for the session in full. In case of sickness or injury AND with a doctor's note, the missed session(s) can be made up within 30 days from the original scheduled session. Code 5 Fitness reserves to right to alter posted class dates and/ or times with a minimum of one week notice. Thank you for your business! For details on the above programs visit the PROGRAMS page Be sure to visit Trish's blog at http://triciadong.blogspot.com/
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Programs
2012 PROGRAMS & PRICES
Code 5 Fitness offers various run clinics and coaching programs for people who are serious about their training. Whether you are an applicant to a law enforcement agency, fire department, the Armed Forces, a kettlebell aficionado or a fitness enthusiast seeking a new challenge, we have a program for you.
Code 5 Fitness offers the following programs for the Winter season:
Kickstart Kettlebells: Intro workshop (90min) required for new beginners to kettlebell training. We cover safety, proper form and breathing, and KB fundamentals. After this session, participants will be able to drop-in to the ongoing group KB classes, or if they would like to purchase their own bell, work confidently on their own. This
class is worth 1.5 BCRPA Continuing Education Credits (CECs).
Date: Thursday February 9, 7:30 - 9:00pm OR Sunday, Feb 12, 10:30 - 12 noon (Level 1) Location: Call for exact location, Vancouver (MAP) Cost: $80
Code 5 Kettlebell Class: Multi-level class for those who have taken the Kettlebells 101 Intro Workshop – every week is different, every workout a challenge, and every session is FUN! Come and see what the madness is all about; if it's good enough for Rocky Balboa, it's good enough for you! Now let's start buildin' some hurtin' bombs!!
Day/time: Saturdays, 11:30am - 12:30pm Location:Call for exact location, Vancouver (MAP)
Cost: $25 Drop-in; one punch on Fiver Card
2) Law Enforcement / Public Safety Training
Police Training Program (7 weeks) (Beginner - Intermediate - Advanced)
This exclusive co-ed training program prepares participants physically for a career in law enforcement. RCMP, municipal police departments, military, corrections, sheriffs, security and other applicants are welcome.
The program is divided into 2 modules – POPAT/PARE, giving participants a chance to familiarize themselves with the obstacle course portion of a fitness test, and a run module, where participants learn proper run technique for general fitness as well as prepare them for a 1.5 mile run standard. Head instructor and former Vancouver Police Officer Tricia Dong addresses biomechanics, posture, form, breathing, and test protocol familiarity, as well as popular police-related topics.
Dates: Mondays, 7:00 - 9:00pm (POPAT/PARE), Studio 2 (YWCA Downtown, 535 Hornby Street) & Saturdays, 9:30 - 10:30am (Running Room, 679 Denman Street) 15 classes per session Session I: January 2 - February 25 Session II: February 20 - April 14 Session III: April 9 - June 2
Cost: $250 (full program) $30.00 (single drop-in Mondays) $25.00 (single drop-in Saturdays or one punch on the Fiver Card)
To register call YWCA member Services at 604-895-5777
This special bootcamp complements POPAT/PARE and 1.5 Mile run training, and focuses on the conditioning aspect (versus equipment familiarization). If you need to improve aspects of the obstacle course, such as the jump or hurdles, or need to work on anaerobic/aerobic training, this program is for you! Civilians - Training for Tough Mudder, Warrior Dash, or Spartan Race? Those race courses were designed by Special Forces and paramilitary training is just the thing you need! The teamwork and camaraderie are unlike any other group training out there and you will EARN your fitness & conditioning in this challenging but fun class!
Date/ Time: Wednesdays, 7:30-8:30pm
Location: Varies Cost: $25 or one punch on the Fiver Card
Skid Row Walking Tour
A client favourite, what used to be the final bootcamp class has become an essential and invaluable life and career lesson for police hopefuls, and even civilians. Shocking, saddening, yet profoundly eye-opening and inspiring, we take a 2-hour stroll through the most notorious neighbourhood in North America for a first-hand glimpse of what life is like in the Skids – from a local perspective. What you see in sanitized media stories is often quite different than the stark reality of everyday life in Canada’s poorest postal code. Each tour yields different experiences, from honest talks with addicts, long-time residents, outreach workers, to tours of S.R.O.s, emergency shelters, detox, community resources, and more.
Date/ Time: Friday March 2, 6:30 - 8:30pm
Location: Meet at Starbucks, TinselTown (Abbott/Keefer) Cost: $40. Registration mandatory at police@code5fitness.com
DON’T BE A VICTIM!
Co-ed Self-Defence Workshop w/ Tricia
Dong & Todd Smith
Tricia
is teaming with
Brazilian Jiu-Jitsu Royce Gracie 3rd degree Brown belt Todd Smith to provide a workshop for women on
how to defend against and survive a violent personal attack. On the street,
there is no ring or cage, there are no referees, and you cannot tap out.With no medals for second place in a
real-world attack, there is only one winner, and in this workshop, it shall be
YOU.Tricia and Todd will show you
what to do to ensure you have the mental preparedness, self-confidence, and physical
capabilities to defeat your attacker.
Dress
Code:Street clothing; a
long-sleeved sweatshirt or jacket will be helpful.
** No experience necessary! **
Date/ Time: TBA
Location: Dancey Ballroom, 505 Hamilton Street, Vancouver Cost: $40
A CUT ABOVE: Modern Tools + Proven Practices = A Tactical Tool Workshop
Based on the proven principles of the Filipino Martial Arts (FMA), learn to use everyday items to shift the odds in your favour should the unthinkable happen. An assault is not a fight, it is not fair, but it can be survived, the way humans have always survived against stronger predators... by using tools, in a simple, straight forward method. Use your body AND your tools in natural, powerful movements to strike weak points on the predator... Strike, escape, survive. NO experience is necessary in this workshop... All fitness levels welcome, but this is NOT be a MMA/ Fight training workshop.
Guro Lewis Cottell has more than 30 years experience as well as an extensive and varied background in Filipino Martial Arts and Defensive Tactics. It is an honour to work with a master of his level of technical expertise and he has developed some teaching techniques that fit well with the community we have at Code 5 Fitness. Please note we have a FREE demo of what to expect at the full workshop... see below for details!
What do we mean by tools? What will I learn at this workshop?
- A warm-up that also teaches lines of motion - Strong and weak positions, how to use your strength effectively. - Basic grip that is usable for small hand-held tools, ie. cellphone, iPod, screwdriver, pen, or with elbows, and hammerfists - A simple defensive method of deflection and repositioning. - Attacking the limbs, and vulnerable areas on the attacker - Moving to a position of safety. - Chance to practice these movements at speed, and with full power - Answering specific fears (ie: what if he grabs me in a bear hug?) - A de-stressing cool down
Date / Time: TBA Location: TBC Cost: $40 Dress Code: Street clothing Registration: email td@code5fitness.com or call 604-789-7175
** No experience necessary! **
3) Firefighter Fitness: Skills & Abilities Training Intensive
This training program is designed for firefighter pre-recruits needing training for CPAT, Combat Challenge, and other municipal fire agency fitness tests as required for duty. Sessions consist of equipment familiarization/simulation and practice stations, with hands-on training for drill and exercise technique. We cover standards of protocol for various departments and/or testing agencies, as well as strength, speed, and cardio conditioning for 1.5 mile run requirements. Date: TBA Time: 6:30 - 8:00pm Location: TBA Cost: $50 Restrictions: Minimum 2, maximum 4 participants E-mail fire@code5fitness.com to register or for more details!
