Description
📍 Gymnasium, École Secondaire St-Laurent | ⏱️ 4 x 1-hour sessions | 👥 Small group, all levels | 💵 $200 for the full package
Join a focused 4-week training program combining CrossFit-style conditioning with calisthenics strength work, indoors at the École Secondaire St-Laurent gymnasium. Unlike a drop-in class, this program is designed to build week over week — each session progresses in intensity and skill, so you leave with real, measurable improvement, not just a one-off sweat.
Small group format means real coaching: form corrections, personalized scaling, and a check-in with your coach at the end of every session. Whether you're just getting into fitness or already training regularly, the program adapts to your level while pushing you forward.
What's included: 4 full coached sessions, progressive programming, movement assessment on Day 1, personal coaching feedback throughout, and a wrap-up review on Day 4 with recommendations to keep progressing.
What to bring: water bottle, indoor training shoes, workout clothes, a small towel.
Spots limited — sign up early.
4-Class Program Overview
The program is built to progress: Day 1 establishes baseline and technique, Days 2-3 build intensity, Day 4 tests progress and finishes with a team-based session.
Day 1 — Foundations & Assessment (OCTOBER 3)
Goal: baseline fitness check, teach core movement patterns
Warm-up (8 min): jog/dynamic mobility circuit
Movement Assessment (10 min): air squat, push-up, plank hold — coach notes each client's starting level
Skill Teaching (12 min): proper squat depth, push-up scaling options, hollow body position
Main Workout (20 min): 3 Rounds — 10 Air Squats, 8 Push-ups (scaled), 20-sec Plank, 15 Mountain Climbers, rest 1 min between rounds
Cooldown & Stretch (10 min)
Day 2 — Strength & Conditioning (OCTOBER 8)
Goal: build strength base, introduce higher-intensity conditioning
Warm-up (8 min): dynamic mobility + activation (band work if available)
Skill Block (10 min): pull-up progression / ring rows, lunge mechanics
Main Workout — AMRAP 20 min: 12 Kettlebell Swings or Squats, 10 Walking Lunges (5/side), 8 Push-ups, 15 Sit-ups, 200m Shuttle Run or 20 High Knees
Accessory Finisher (7 min): EMOM — plank hold / hollow hold alternating
Cooldown & Stretch (5 min)
Day 3 — Intensity & Power (OCTOBER 11)
Goal: peak intensity week, test progress from Day 1 baseline
Warm-up (8 min): jog + dynamic mobility, slightly longer to prep for higher output
Skill Block (8 min): jump squat / box step-up technique, burpee mechanics
Main Workout — For Time (20 min cap): 5 Rounds — 10 Burpees, 15 Air Squats, 10 Push-ups, 20 Mountain Climbers, 200m Run/Shuttle
Partner Finisher (10 min): partner plank hold challenge + partner-assisted stretching
Cooldown (4 min)
Day 4 — Team Challenge & Wrap-Up (OCTOBER 15)
Goal: fun, high-energy team format + program review
Warm-up (8 min): dynamic mobility, light game-based warm-up
Team Workout (25 min): teams of 3-4, relay-style — each teammate completes a station (squats, push-ups, plank hold, shuttle run) before the next goes; total rounds for time or fixed time cap
Retest (10 min, optional): repeat Day 1's assessment movements to show measurable improvement
Cooldown & Program Review (12 min): stretch + individual feedback session — what improved, what to focus on next, offer next program/package
Date & Time
Sat, Oct 3, 2026 9:00 a.m. - 11:00 a.m.
Venue Details
ecole secondaire saint-laurent
2395 Boulevard ThimensMontréal, Alberta H4R 1T4
