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Mission

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
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Programs

2008 SUMMER 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, 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 upcoming Spring season:

1) Kettlebell Classes
(Beginner - Intermediate - Advanced)

Kettlebells 101: Intro workshop (90min) required for new beginners to kettlebell training. We cover safety, proper form and breathing, and KB fundamentals.  This class is worth 1.5 BCRPA Continuing Education Credits (CECs).  Only one date required, not multiple sessions!

Date:  Saturday July 26, 2:30pm – 4:00pm
Location:  Kits Beach, on the grassy area beside the basketball courts.  MAP
Cost: $80 (pre-registration MANDATORY)

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!! 

Saturdays, 12 noon - 1pm
Location:  Kits Beach, on the grassy area beside the basketball courts.  MAP
Cost:  $20 Drop-in ($180/ 10-session Frequent Fiver card)

2) Urban Gladiator
(Beginner - Intermediate - Advanced)

Mobile Bootcamp:  Two of my most popular classes, Small Group Police Training and Urban Gladiator, were somewhat mutually exclusive due to the target clientele. Now, I’ve combined the two to create a challenging yet fun-for-all back-to-basics bootcamp! It’s non-traditional in the sense that these sessions will be on-the-go: we won’t have a stagnated session with the same old pushups/situps routine; rather, continuous movement peppered with innovative drills where the scenery is always changing!  You know you want it!!

Of course, expect the traditional Code-5 style of tough-love instruction, but always remember, we walk the talk!  Hoo-ah!!

Date / Time: Wednesdays, 6 – 7pm, starting July 9
Location: Meet at the Running Room, 679 Denman Street (@ W. Georgia).
Cost:  $20 / Drop-in.  INTRO SPECIAL FOR JULY:  2 for 1!!  That’s only 10 bucks!

3) Law Enforcement / Public Safety Training 

YWCA 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.

Starts July 7 - August 25

Mondays 7:00pm – 9:00pm (POPAT/PARE – YWCA, 535 Hornby Street, Vancouver)

Saturdays 9:00am – 10:00am (Run training – Running Room, 679 Denman Street @ W. Georgia)

Cost: $250.00 (Full Course – 15 sessions)
$30.00 (Single drop-in)

To register call YWCA member Services at 604-895-5777

Firefighter Fitness Training

This training program is designed for firefighter pre-recruits needing training for Fit-Tech, CPAT, Combat Challenge, and other municipal fire agency fitness tests as required for job 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.

Personal Training by appointment only!  E-mail fire@code5fitness.com for more details!

Defence Fit
We have finally secured time and space at the YWCA Vancouver to hold our popular self-defence fitness classes. Instructor Serguei Botchev returns to imbibe participants with practical knowledge, confidence, and skills to hold their own in the event of a potentially violent confrontation, whilst increasing flexibility and fluidity. Defence Fit is an effective workout regime and a powerful way of defending oneself in virtually any situation, quickly and easily.  Every posture has both a strengthening and stretching aspect to it – tone, firm, and reshape your body while improving flexibility, balance, posture and coordination with an emphasis on core conditioning.

About the instructor: A 28-year veteran of Russian security and self-defence, Serguei‘s credentials speak for themselves –

• Former Lieutenant Colonel and Commander-In-Chief of Russia’s Police Force
• Russian Freestyle Fighting Instructor
• Former Russian National Wrestling Team Coach
• Wrestling & Hand-to-Hand Combat Coach for many elite bodyguards in Russia
• Owner of EuroGuard Service (security company)
• Developer of the UroFit fitness and self defence system

Dates, Time & Location:  TBC

Police Small Group Training:  For those who want to keep up their cardio with law enforcement-specific training, these nights are for you!  Navigation runs, obstacle course, team drills and circuits...  These classes will focus on specific strength & conditioning exercises designed to target the components of the POPAT & PARE.  Class size is limited; e-mail police@code5fitness.com to register. 

Cost is $50 per person, per session
Dates:  TBA
Location: TBD

4) Fat Burning Camp with True To Form Fitness

Embark on an incredible fat-loss journey with Code 5 Fitness and Be True to Form. If you’ve been wanting to do something about those extra pounds or even kick-start a program to get yourself out of a rut, Trish, along with fat-loss expert Warren Scott Smith have a motivating Fat Burning Camp that will empower you to lose weight, keep it off, and create healthy habits for life-long fitness. 

Starts June 26 – August 7, twice weekly

Dates / Times:  Thursdays, 7:00–8:30pm (Studio 2) & Saturdays 10:00–11:30am (Studio 1)
Location: YWCA Vancouver, 535 Hornby St (between Dunsmuir & W. Pender)
Cost:  Regular - $269; YWCA Member - $249

5) Private / Semi-Private Training Sessions (Personalized Coaching)

Personalized training sessions for individuals with specific goals or time constraints. Sessions are 1 hour in length and are designed with the client’s specific needs in mind. Group training and corporate packages also available; call for details! Get a bunch of friends or colleagues together for your very own circuit, at the level you choose, and create your own program!

Cost: Call for prices and details 604-789-7175

6) Fitness Consulting:  Online Coaching & Phone Consultations

Don't live in the Vancouver area and would like to train with Code 5 Fitness?   Tricia offers online (e-mail) and telephone consultations and program design.  She will analyze your current fitness level and exercise program, determine a realistic path to help achieve your goals, and keep in touch through phone and e-mail contact!

Cost:  $25/ half-hour phone consultation
$75 per 4-week program design (includes unlimited e-mail consultation and one phone consultation)
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