Main programming | BlackOut

“Constantly varied functional movements performed at high intensity”

Our programming is build for everyone, from beginners to elite athletes. “The needs for Olympic, Games athletes and elderly differs by degree, not kind”. This means everyone needs to squats, deadlifts, push, pull, jump and run just to name a few. The degree at which those movements are performed is relative to each individuals and their needs. CrossFit can be infinitely scalable to match your fitness level and goals. A CrossFit Games athlete’s goal might be to back squat double bodyweight for multiple reps, while an older athlete might just want to put enough resistance to build strength, reinforce joints and ligaments. Our programming fully support physical limitations and special conditions like pregnancy. All our classes are coached by a certified professional to ensure movements are done properly. Safety, good mechanics and technique are the utmost priority. We teach technique first, consistency and then intensity.

Sustainability and consistency is key. Our programming is for everyone, as much for advanced athletes as for beginners. From elite to casual, from kids to elderly. Between the main programming (Blackout), Pyro weightlifting, gymnastics, daily accessory work and weekly floater workouts, even the most competitive athletes will find their needs. Our programming can be sent to you daily by email, just register in the WOD page.

Nutrition

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar”

We want to help people learn to eat for their goals and improve their well-being. Many people know what they should be doing but find it really challenging to make the changes. This is where we step in, by providing support through changing habits we can help keep you on track and help overcome any roadblocks that arise. Throughout this process, you will be learning coping techniques and furthering the nutritional understanding that will empower you to eventually work through challenges on your own. By eating to support your goals and lifestyle, you will feel increased energy, improved sleep, changes to your body composition, and gain control over your eating habits. We want our clients to find a balanced way to eat that will be sustainable! Results will come from consistency and learning what works best for your body. By starting with small manageable steps, clients can build their knowledge and skills around nutrition and experience significant changes.

What does Pyro Nutrition have to offer?

• Online check-ins to complete weekly check-ins from the comfort of your own home with the option to meet in person.
• Percision Nutrition certified coaches.
• Customizable nutrition plans to fit everyone’s needs and goals.
• Option to bundle 1:1 training with 1:1 nutrition coaching

The next nutrition challenge starts May 1st
Duration: 8 Weeks
Cost: $200+GST

• Two tracks are available for performance and weight-loss

• Details are posted under Rachel Salsman’s bio, see here

Pyro Weightlifting

“The sport or activity of lifting barbells or other heavyweights. There are two standard lifts in modern weightlifting: the single-movement lift from floor to extended position (the snatch ), and the two-movement lift from floor to shoulder position, and from shoulders to extended position (the clean and jerk)”

Weightlifting and Olympic weightlifting is a big part of what we do in CrossFit. The snatch, the clean and jerk and powerlifting movements like bench press, deadlift and the press to name a few are very technical. Even though we are covering all these lifts on a regular basis in the daily programming, adding a speciality class for weightlifting allows our athletes to refine their skills and become better. The Pyro weightlifting classes are for everyone, all skill level welcome, basically, this is for everyone who likes weightlifting and/or just wants to get better. Our weightlifting program also complements our daily programming to allow athletes to perform both the daily workout and the weightlifting on the same day if desired.

NxtGen 0713 Kids
NxtGen 1417 Teens

As parents, you are leaders. Your kids and teens see what you do every day and will try to mimic your actions. You already know the benefits of being physically active, ingraining this early on for your kids and teens will set them up for success in anything life throws at them. Our programs teach fundamental movements, important character values, mental toughness, positive attitude, sports skills and general fitness that translate to any sports.

Gymnastics

Exercises developing or displaying physical agility and coordination

CrossFit is born out of Gymnastics. Coach Greg Glassman (founder of CrossFit) basically created a workout routine that replicates a ring routine intensity on his off season. This workout became “FRAN”, one of the most well known CrossFit workout and also a benchmark. CrossFit is about blending every form of fitness, cardio like running, cycling, rowing, swimming and resistance training like weightlifting and Olympic weightlifting. On top of that, add gymnastics, bodyweight movements like pull ups, push ups, situps, handstand and rope climbs to name a few.

Combine all this together and you get the most complete fitness program ever. Gymnastics has a huge part in what we do and this is why we added a specialty gymnastics classes within our weekly schedule. During those classes, expect a lot of skills development, technique focus, gymnastics drills and obviously workouts tailored for a gymnastics focus.

Burn

“Consumption of a type of fuel as an energy source”  

For this program, you can expect longer workouts in general. Running, rowing, swimming, air bike, skipping, body weight movements, lighter loads and less technical movements to allow higher volume. You will be challenged in both aerobic and anaerobic capacity as well as muscle endurance. This is the perfect program to get you ready for an upcoming race, to develop better capacity at short, medium and long activities but also speed and power. Combining this with our regular programming, this program will get you ready for anything.