19 06, 2017

Featured Athlete: Chantal Forgues

June 19th, 2017|Fitness|

Chantal Forgues, 38, has been training at CrossFit Ile Bizard for two years. From the moment she walked in Chantal decided to leave her ego at the door and never look back. Chantal’s consistency and commitment to her goals has won her the respect of her fellow athletes and the attention of the coaches. It’s been inspiring to watch Chantal transform her body and fitness over the years to become the strong and competitive athlete that she is today. But what is more inspiring is watching her overcome injuries and combat the obstacles of a single mom with a busy work schedule to make time for herself. Being too busy to come to the gym is never an option for Chantal.

Chantal’s message to someone who has never tried CrossFit before: Don’t be intimidated when you first come in. It’s different from a regular gym but the support from the coaches is great and it’s really for everybody. It’s for all different levels. It’s a great place to meet new people and have fun and work hard!”

Keep up the good work, Chantal!

– Sherry Shaban CAT(C), N.D, CF-L1
(Video by Justin Lavallee)

27 05, 2017

WOD Tuesday 27 May

May 27th, 2017|Fitness|

Strength: Step ups 10-10-10
3 Rounds: Superset 10 alternating lunges and 10 pistols (weighted)

(A) AMRAP 5′
7 Wall balls (14/20#)

(B) AMRAP 5′
5 pushups
7 box jumps

(C) AMRAP 5′
100m Sprint
10 squats

8 05, 2017

WOD Thursday 8 May

May 8th, 2017|Fitness|

Strength: Clusters 3-3-3-3-3 (Rest 60 sec)
Cluster= squat clean thruster

Max rounds in 15 minutes:
(Use single KB for all movements, KB may not touch floor or 5 burpee penalty)
1 Snatch (16/24kg)
1 Overhead squat
1 Windmill
1 Jerk
1 Hand-to-hand swing

2 01, 2016

Be Training Eat Clean Challenge 2016

January 2nd, 2016|Nutrition|

So many have been asking for another Eat Clean Challenge in 2016, so here it is!

We generally relate eating clean to weight loss and physique goals but more importantly, fueling your body with the right nutrients will make you a stronger and much more efficient athlete. You will see tremendous gains in your lifts, WODs and endurance and enjoy more resftul sleep and energy levels throughout the day. And with the CrossFit Open coming up, there couldn’t be a better time to get started!

Once you’ve registered, you will be emailed the “diet” structure in the upcoming week. Diet refers to a way of eating, and not a temporary and drastic reduction of calories and nutrients.

Here is ther registrations link: https://clients.mindbodyonline.com/classic/ws?studioid=21843&stype=40&prodId=155

As a general note to consider before getting started: eating clean involves removing sugars (except from fruit) from your diet. Sugar is arguably more addictive than narcotics, so keep in mind that the first week off of sugar will feel a lot like substance withdrawl. Symptoms can include irritabilty, decreased energy, headaches, fogginess, and difficulty concentrating. Symptoms will last for only a week, so stay strong to reap the benefits!

– This year, the challege will be held over a course of 3 months for maximum results.

– The cost of this challenge will be $25 and can be purchased through the MindBody link above. Why? Because we always hold ourselves more accountable when we have to pay for something.

– There will be an initial baseline weigh-in, and baseline strength testing

– You will be competiing based on not only how much weight you lose (if this is your primary goal) but also on the scale of your PRs

– There is no real way for us to know if you “cheated” or not, so we will be following the honor system. We are here to support you! Post your questions here and we will be happy to help!

– There will be one winner for each gym, with the prize being a free membership! Not a bad incentive?

1 01, 2016

HIIT the Deck Boot Camp Start January 16 in Westmount and Ile Bizard

January 1st, 2016|Fitness|

An 8 week fitness course featuring High Intensity Interval Training. 

Who can register for this course?

This course is opened to all levels of fitness, from beginner to athlete. Students under the age of 17 will require parental consent. !

When are the classes and how many classes are there?

The program will run classes 2x week. In addition to the classes the program will have a welcoming workshop and culmination workshop.  New participants welcome to join any time!

What kind of workout is HIIT The Deck?

HIIT the Deck is a total body workout, each class will combine cardiovascular condition and strength endurance exercises. We will work on functional movement, using our bodies full range of motion both with and without equipment.

What sorts of equipment will be used or needed for a class?!
All the equipment will be provided for the class. Here is what you can expect to use in most classes.
Sandbags (light to heavy variety for varying fitness levels.
medicine balls
stability balls
Resistance bands
jump ropes
Batting Rope

What are the intervals being used in a class for time and how long is the class ?
Each class will differ in the types of intervals used, though here are the common intervals you can expect in a given class:
Timed Rounds of a given exercise or circuit station; 3, 2, 1 minute rounds
AMRAP (As many rounds as possible) in a given time frame!
EMOM and E2MOM: Every minute or every 2 minutes on  the minute!
Tabata: 20 seconds of work, 10 sec of rest.

Is this class/course intended more for strength or cardio?
This course is aimed to improve and develop all of the following
-Fat loss
-Muscle toning

Will we need to be warmed up before the class? Will there be a stretch?
Each class will begin with a 5-7 minute warm up
Each class will end with 5-7 minutes of a stretch as will as a special moment to debrief, reflect and inspire with a short message provided by the trainer.

18 02, 2015

Workout of the Week: Thigh and Butt Challenge week 4

February 18th, 2015|Fitness|

This weeks workout involves some serious posterior chain work and a little fun cardio to make it slightly more interesting…

The final workout can be done from the gym or at home with the old broomstick for assistance. However, if you are unable to find a decent amount of weight, you might want to increase the reps by 2 or even 3 times.


  12 ‘ AMRAP (As Many Rounds as Possible, 12 minutes)

-5 Burpees

-5 Good mornings

-10 Overhead lunges

Check out Coach Claude kick this AMRAPs butt!

7 02, 2015

Workout of the Week- Thigh and Butt Challenge week 3

February 7th, 2015|Fitness|

If you’re burning up from last week, you’ve done well! You may have started to notice some difference in your shape, tone and strength.

Keep up the hard work! This week we’re introducing added resistance to the workout. Resistance training mixed with high intensity intervals is the most effective way to improve fat burning and caloric consumption.

For this workout you’ll need either a barbell or a pair of dumbbells.


15 minute EMOM – Every Minute on the Minute, for 15 minutes, perform the following:

3 (Weighted) back squats

5 Deadlifts

7 Box Jumps

31 01, 2015

Workout of the Week- Thigh and Butt Challenge week 2

January 31st, 2015|Fitness|

Here we go with week 2!

Week 1 was just a small warm up for this weeks thigh and butt challenge! Coach Claude burns up her quads, hams and glutes, crushing this challenge.

See if you can keep up with this short but effective home workout!


Perform 7 rounds of the following:

-7 Jump squats

-7 Jump Lunges

-7 Sumo squats  

Check out the video for more instructions!

24 01, 2015

Workout of the week- Thigh and Butt Challenge week 1

January 24th, 2015|Fitness|

Here is our first week of Thigh and Butt Challenge for all those who want strong, tight, defined posteriors in a quick home workout. Don’t be decieved, though! These are NOT “Easy” workouts!

Good luck!


Perform the following for time:

-75 Squats

Check out Claude in this Video for more instruction!

15 01, 2015

Workout of the Week-Master your Muscle up- Week 4

January 15th, 2015|Fitness|

We have the final workout for the muscle up challenge series. We hope you’ve had some success on your journey to getting your muscle up.

If you’re able to do a muscle up with your feet on the ground, then you are probably ready for the next challenge.

This weeks Skill: MUSCLE UPS!


10 Minute EMOM (Every Minute On the Minute)

1 Muscle up

Check out how Claude did this week…