CrossFit - Featuring The Move By Design Training System™

If your goal is to get stronger, more mobile, lose body fat, increase your stamina, improve blood flow, digest your food better, sleep more soundly, feel better about yourself and live longer, all while NOT injuring yourself, NOT vomiting, and NOT crushing your body every single workout... The Move By Design Training System™ (MBDTS) is for you.

The MBDTS focuses on the 4 requirements of of healthy movement:

1. Mobility
2. Strength
3. Conditioning
4. General Movement


All programming is designed to accomplish improvement in each specific area OVER TIME.


The Move By Design Training System™ is designed into tiers. Each tier comes with it specialized programming that is customized to that level of fitness participant. This allows a newbie, a mother of 3, the senior and a high performance athlete to train together at the same time but each receiving the proper training stimulus for their goals.


The tiers are Foundations, Function and Performance.  Each tier has standards that need to be met in order to graduate. This ensures all participants are getting what they need, at the right time and at the correct pace.




As the name suggests, Foundations is the tier for those new to fitness, strength training, have been away for an extended time or are recovering from injury, childbirth or any other stressor. In foundations, the emphasis is not on adding alot of weight but instead is placed on becoming technically consistent, building foundational strength, and developing base skills to build on. The workouts themselves will not consist of high skill movements but instead on building a solid conditioning and strength base. We suggest beginners stay in foundations anywhere from 0-12 months (depending on rate of progress).




This tier is where the vast majority of members will settle into as their optimal training model to meet their desired goals. After approximately 12 months of training in Foundations, most will be able to complete the standard requirements and move into Function. 


Training to enjoy life? Do you want to function optimally day to day and maybe even test yourself physically from time to time? This is the place to be! In Function, more emphasis will be placed on loading to build strength, as well as further skill development. Workouts themselves will be more demanding than foundations, and there will always be room to progress and improve.




The Performance stream is designed for those individuals looking to compete in sport, other high level athletics, or those looking to push their fitness to highest level.   As the name suggests, this stream is performance based and therefore the volume and complexity of training is higher.  Even greater emphasis is put on developing strength and high level skills and workouts themselves will involve more complex movements.  


All training sessions are part of a larger customized program designed in advance.


CrossFit classes are one hour in length and are comprised of mobility work, skill and strength development, followed by metabolic conditioning.


Classes are limited to 12 people; everybody starts at the same time; you will have a coach with you every step of the way helping out and keeping track,


CrossFit Kids (6-12 years) 

Our mission with CrossFit Kids is simple: to help shape your child’s life long definition of health and fitness by pairing training and fun so that they will build habits to last a lifetime.


While fun and games are important, helping your child to move better is our goal. We will introduce them to proper technique in everyday functional movements, weightlifting as well as share the principles of Eat By Design. Their strength and self-esteem is sure to flourish.


CrossFit Teens (13-17 years)

The program combines age-appropriate weightlifting and gymnastics with high intensity training to deliver optimal fitness and performance, as well as establish a lifetime love of fitness. 


With workouts that are scalable for all individuals, our CrossFit 613 Teens program can benefit both the accomplished athlete as well as the less active individual. 


If your teenager is already an athlete, our program is designed to take them to the next level.  If your teen is not an athlete, our program is guaranteed to help them establish healthy lifestyle habits, and convert them from a sedentary lifestyle to a more active one.


Our primary goals are to convey the notion that fitness can be fun, and help these teens develop a positive self-image. 



Team Training

We believe whether in-season or off, it is essential for an athlete to develop his/her strength and conditioning if they want to express their true athletic potential.


Olympic Weightlifting

Olympic weightlifting is an integral part of CrossFit; it is also the most technical and demanding.


Our weightlifting class focuses on the snatch, clean and jerk, and accessory lifts and is designed to help you master these challenging movements.


Mobility & Gymnastics Strength Training

An introduction to mobility, movement drills and gymnastics strength training to increase the active range of motion in all tissues of the body.  
Do you have trouble performing basic movements because you lack flexibility or range of motion in your joints?  Are you or your technique suffering because you cannot get into the ideal position?  Are these problems holding back your performance?  Are you constantly dealing with nagging little injuries as a result?
"Mobility & Gymnastics Strength Training" will teach you how to increase your active range of motion so you can comfortably get into those positions, increase your performance and reduce your risk of injury.
With mobility comes freedom!  Freedom to move comfortably and without pain. Freedom to explore movement and have more fun with your training!




Terms & Conditions

We believe every human being is designed to be extraordinary.


Living a life filled with purpose and excitement, as well as feeling alive and healthy, is not an exception to the rule - it’s what we consider a normal life.


Our purpose is to help you meet the requirements for this extraordinary life by introducing you to the four fundamental requirements...Read More


220 Terence Matthews
K2M 0E2
(613) 595-1616
image description