https://www.crossfitbirchbender.ca/home daily 0.75 2022-01-27 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1626644418531-S06VZRY7F3M9YGHILB5D/IMG_5659.jpg Home - Pull Your Weight Ropes/Rings/Sleds/Bars https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1626646110413-KT7KXWIMNATSHGOKLW5E/IMG_5955.jpg Home - Have Fun GET RESULTS/CRUSH GOALS/ENJOY THE LIFESTYLE https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1626645572715-LN7TUE0RJRS2C882QV89/IMG_5893.jpg Home - Stronger Together Group Classes/Personal Training https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1626645989069-SMIEEG763P2KODEXJTUF/IMG_6203.jpg Home - Functional Training SQUAT/HINGE/PUSH/PULL/CARRY/LUNGE …and maybe burpees. https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1d53c730-0d8c-4446-8bc9-92e3a412bc43/WhatsApp+Image+2021-07-18+at+5.12.11+PM.jpeg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/51a8bead-4cfb-4398-83ea-9e19cc514f3e/WhatsApp+Image+2021-07-18+at+5.12.04+PM.jpeg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/a2fce0e0-146b-41ad-9dfe-0058e2c69bd7/WhatsApp+Image+2021-07-18+at+5.12.19+PM.jpeg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/629b7c1f-0cfd-4dc3-a421-c08b48b7f0b8/WhatsApp+Image+2021-07-18+at+6.49.11+PM.jpeg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/a0cf5cb2-f0f9-4b0a-ada3-5cb4a2578688/IMG_5690.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/e1cb44fb-cfdd-44c7-b267-bc6b573dba81/IMG_7474.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/5906682a-6dca-4c62-85e4-76defa016e72/IMG_5541.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1dd50f94-8c07-4a93-ab20-1fc2955a50f4/IMG_5831.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/21f04550-e5b9-4bd0-96f4-70d0ef3004c7/IMG_5962.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/59fa73f7-3b97-4e1d-a50e-3a2f0238fe38/IMG_7516.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/40ad8dbd-f930-4079-8221-15b81c7cdf15/IMG_6011.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/b21fae00-94de-4fcc-9f57-18b085c31966/IMG_5806.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/8111a1c6-7ca8-406d-99ca-bc7b8b8a85d6/IMG_5747.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/36641f63-e362-4aa5-901e-ad59f817c452/IMG_9119.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/bb3f237e-e193-4266-bc2e-cad989bc6726/IMG_9218.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/0d33e7a8-ddcf-4286-9611-aa1436539ebd/IMG_9329.jpg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/71f13fa1-a17c-484f-91c8-a8bda5d2f358/WhatsApp+Image+2021-07-18+at+7.21.17+PM.jpeg Home https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1e7b95a0-fc92-41fd-9ff0-106656d15c75/IMG_5880.jpg Home https://www.crossfitbirchbender.ca/about daily 0.75 2023-01-05 https://www.crossfitbirchbender.ca/contact daily 1.0 2024-09-20 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/85daf252-2a09-4237-b23c-ad02970664f6/soon+%283%29.png Contact https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/731e5fc0-8279-448c-877e-3c461a6a625d/Copy+of+soon+%286%29.png Contact https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/af80dfd7-764e-4eaf-bdce-a946457de0aa/Canada%E2%80%99s+only+Commercial+Health+%26+Fitness+Facility+in+a+restored+Century+Bank+Barn%21+Offering+Group+Fitness+Classes++Programs+Personal+Training+Equestrian+Strength++Mobility+Injury+Prevention+%28+Far+%281%29.png Contact https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/cbd1409c-e055-43de-90ac-9ea4e73a4d50/Canada%E2%80%99s+only+Commercial+Health+%26+Fitness+Facility+in+a+restored+Century+Bank+Barn%21+Offering+Group+Fitness+Classes++Programs+Personal+Training+Equestrian+Strength++Mobility+Injury+Prevention+%28+Far+%282%29.png Contact https://www.crossfitbirchbender.ca/classes daily 0.75 2023-01-05 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1626657770136-POWEHELDSHQ56P3KYJ1O/IMG_5638.jpg Classes - Functional Fitness AKA CrossFit - every tool listed in our “class” section will be used to give you the best workout possible. It is constantly varied (times, movements, rest periods, rep schemes, etc.), functional movements performed at high intensity. A staple, of course, at Birch Bender! https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1626657137359-68L55PGCNM1HAWSE4V9T/IMG_5987.jpg Classes - Strength Training All of the fitness “tools of the trade” can be used to build strength and stability, balance, speed, and co-ordination - but it’s important to have a base of strength moving your own bodyweight. This is why core strength and bodyweight movements are a prime choice in our programming. This competency will lead to fewer injuries outside of the gym when you’re applying your new found health and wellness to your favourite sport or leisure activity. https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1626657818746-6QO2G9DTCPZ4JHUB3T2Y/IMG_5831.jpg Classes - Obstacle Course (OCR) Here, we use various sandbags for strength training and endurance exercises. The use of tires, sledge hammers, and pulleys/hoists help build the capacity to do other movements like the pullup, rope climb, and OCR racing. https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1626656765095-QROFDFLW9JILGDTXPRHL/IMG_963811.jpg Classes - Functional Bird Watching No, not really. But birds are pretty awesome. We will use the miles of trails on the Birch Bender farm to host trail walks for our members and their families. https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1626655685396-WEEJRHXA97CGW5HG13QH/WhatsApp+Image+2021-07-18+at+7.21.17+PM.jpeg Classes - Strong(wo)man Test yourself by lifting, carrying, or holding a weight or object that is challenging for you! You may surprise yourself with what you can accomplish. Our experienced coaches will help you determine the right approach to make sure you’re getting not only a safe workout but an effective one, too. https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1626657617980-UO7PRXRFDHP6UKNDLYHY/IMG_5893.jpg Classes - Interval Training (HIIT) High intensity interval training is a great way to get the heart-rate up while burning fat and building muscle. We can program various movements and time domains to challenge you no matter your fitness level or experience. https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1628450326364-2O91GID2CRSKDJ3OTXJ3/WhatsApp+Image+2021-08-08+at+3.13.33+PM.jpeg Classes - Kids Classes Kids Class asdadfbdfbdfb https://www.crossfitbirchbender.ca/join daily 0.75 2023-01-05 https://www.crossfitbirchbender.ca/reviews daily 0.75 2021-08-08 https://www.crossfitbirchbender.ca/charity daily 0.75 2022-01-27 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1629335605912-CTA858SPPCFIXDABC0XS/Blog-Imaghe.jpg Charity - Downey-Wenjack Fund. We have an ongoing relationship with the DWF and believe strongly in the fund’s cause. We continue to find ways in supporting them through various charitable initiatives. More information can be found below! https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/c5f859d5-0a1e-437a-9135-669369ec49f3/About_Bottom.png Charity - Neighbourhood Network There are many good people in our communities who are willing to help their neighbours, but often unsure of how to give back. True North Grit & CrossFit Birch Bender have “adopted” 2 families this holiday season in the hopes of fulfilling all the needs of the 12 family members - bare necessities, clothing, food etc. are itemized in a convenient google spreadsheet for the selection of goods you wish to donate. Contact Raymond at raymond@truenorthgrit.ca or 905-252-9369 if you have any questions on how to take part in giving this holiday season to those in need. Please, share and click the button below to providing one or many items needed for these families in need. We thank you for your continued support! https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1629334901355-172O44ZV40W4L6YGVK6Y/cf24BB.jpeg Charity - CF|24. Annually, CrossFit Birch Bender participates in a 12HR fitness fundraiser called CF|24. Our community will be completing one workout every hour on the hour (for the 12hrs) and all funds raised will be donated to Special Olympics Canada Foundation. Any pledges made to our fundraising page are greatly appreciated and will go a long way in supporting Special Olympics programs in Canada. https://www.crossfitbirchbender.ca/new-page daily 0.75 2025-05-06 https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559680714081-M61EXW0RR8KBK4HQ23SX/Stocksy_txp824ffa5crXt000_Large_934905+copy.jpg Classes - Pull Your Weight II Tue, Fri 8am - 9am Sun 10am - 11am Here we incorporate cardio intervals between rope exercises to help you build leaner muscles. This class is for those who have taken at least four sessions of Pull Your Weight I. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681859098-9YS627NSAY45ZHU5E1TV/Stocksy_txp824ffa5crXt000_Large_934911.jpg Classes - Basic Strength Training Sun 1pm - 2pm Work off that Sunday brunch or train for an obstacle course race! We recommend this class for those who have completed at least two level I courses within the last month. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681842712-7ZK1FN8MHX1BZN8X4IOH/Stocksy_txp824ffa5crXt000_Large_934898.jpg Classes - Strength & Cardio Circuit Mon, Wed, Fri 1pm - 1:45pm Welcome to your perfect lunch break workout. During this short class, we do a series of intense cross-training moves with bursts of aerobic exercise, weight lifting, and stretch breaks https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681810036-QVJLRUVER46SR7I26CFC/Stocksy_txp824ffa5crXt000_Large_934918.jpg Classes - Village Obstacle Course I Tue, Thurs 5pm - 6pm Sat 9am - 10am Here, we combine free weights with squats, lunges, and high-interval exercises so that you can build strength according to your own body type and goals. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559680584642-1V92PAJAKX63LS9RGGN4/Stocksy_txp824ffa5crXt000_Large_934908.jpg Classes - Pull Your Weight I Mon, Thurs 12pm – 12:45pm Sat 11am – 11:45am By combining battle ropes, pulleys, and rope climbing, this beginner level class will help you grow muscle, build endurance, and put your metabolism to work. https://images.squarespace-cdn.com/content/v1/5cdae76bd7819e38bb6f256f/1559681823623-Z4UXUA1RPEKHRYL7LDRL/Stocksy_txp824ffa5crXt000_Large_934915.jpg Classes - Village Obstacle Course II Sat 10am - 11am Sun 11am - 12pm This is our favorite weekend activity. More than a class, our beginner obstacle course is designed to be fun! It’s like being back at summer camp without the drama. https://www.crossfitbirchbender.ca/store daily 0.75 53650-05-09 https://www.crossfitbirchbender.ca/store/ballcaps monthly 0.5 2021-09-05 https://www.crossfitbirchbender.ca/store/coffee-mugs monthly 0.5 2021-09-05 https://www.crossfitbirchbender.ca/store/toques monthly 0.5 2021-09-05 https://www.crossfitbirchbender.ca/store/p/2ynvyeoc26zurec8l7stbr2f5j7ly1 monthly 0.5 2021-09-05 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1630877264566-T44QFZ0D0O5N90W58FY2/IMG_20210905_152914_760.jpg Store - Wheelhouse Kids Toque https://www.crossfitbirchbender.ca/store/p/raven-rib-knit-toque monthly 0.5 2021-09-05 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1630877146495-CY1WDZ17P3NZL03VM8ZT/IMG_20210905_152914_720.jpg Store - Raven Rib Knit Toque https://www.crossfitbirchbender.ca/store/p/compass-black-beanie monthly 0.5 2021-09-05 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1630876980645-5N9KRTGE2JDB9155U5AU/IMG_20210905_152914_679.jpg Store - Compass Black Beanie https://www.crossfitbirchbender.ca/store/p/alpine-rib-knit-toque monthly 0.5 2021-09-05 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1630876750480-6776NAZFDUQL2U3LIMR8/IMG_20210905_152914_599.jpg Store - Alpine Rib Knit Toque https://www.crossfitbirchbender.ca/store/p/charcoal-cable-knit-toque monthly 0.5 2021-09-05 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1630876523595-49LDWYWPOAJVNGN26PNT/IMG_20210905_152914_560.jpg Store - Charcoal Cable Knit Toque https://www.crossfitbirchbender.ca/store/p/slate-cable-knit-toque monthly 0.5 2021-09-05 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1630876186278-XYOAP4JN0DPWBSINZKLA/IMG_20210905_152914_516.jpg Store - Slate Cable Knit Toque https://www.crossfitbirchbender.ca/store/p/4vjkg9kqabmx43wosiucjwziqqn0q6 monthly 0.5 2021-09-05 https://images.squarespace-cdn.com/content/v1/60f48c9aa68f7305da1474eb/1630875728390-WIIWZNC43EKCAXINC8FV/IMG_20210905_152914_472.jpg Store