The Complaints Department: Recent Episodes
Frontier Performance
Aloha Amigos
Here is your update for February 2023.
Volunteers Urgently Needed!We still have many plate loader positions to fill for the upcoming Cold Steel Masters Open taking place at Evolve Strength Seton on February 4 & 5, 2023.
This 2 day competition features 90 athletes from across the province and western Canada. Please help Frontier Performance put on a great competition for these athletes by volunteering for a few sessions.
Volunteer General Event Info
Royal Oak UpdateWe are anticipating Royal Oak to re-open on February 1, 2023.
What Happened?
Long story short, the city required better air circulation in the building. A temporary piece of equipment was installed and approved, however a different city inspector unapproved it. Everything is on track for February 1.
What about my membership?
You’ll receive a membership credit when the gym re-opens (on the off-chance February 1 is not the day); we don’t want to go in issue everybody a credit, only to have to go in and issue more credit.
Deadline
If your primary location is Royal Oak you are eligible for a (small) credit to your account; this credit must be requested by emailing the Frontier Office BEFORE Wednesday February 1, 2023. If you do not email before this date, you will not receive a credit)
Membership Referral Draw - Flames TicketsWhoever refers a friend to sign up for a 12 month OR signs up for a 12 month gets entered in a draw to win ticket to a Calgary Flames game.
For referrals, both the new member, and the person who referred will get an entry. Unlimited entries per party.
Draw happens on March 10, 2023.
Game is on March 18, 2023 (Dallas vs Flames)
All Merch is on saleWe have some new merch for sale, AND we are purging some of our older stock. (some shirts are as cheap as $5.00)
Head on over to the store to place an order.
Remember, if you’re current Frontier Performance member, use promo code “FPACCOUNT” to have the office bill your account on file.
Store Note for Royal Oak: It may take a few days for your order to be processed as all of the merch is currently stored down in Seton
Complaints Department Episode 2Latest episode is out now, just listen to it!
Apple Podcast
Frontier Facebook PageWe have a HUGE number of new athletes here at Frontier; we wanted to remind everybody that we do have a member Facebook group.
This is a great place for us to communicate with each other (even though it is Facebook…ick) especially time sensitive information as other members may have the answer to your question.
Facebook Member Group
Office Note from RoryI was away on vacation for a portion of January (including the unexpected Royal Oak closure); I have close to 200 emails that ALL require a response. It may take me a little bit longer than usual to get back to everybody.
—Rory
Hey Team
Here is what’s happening at Frontier Performance this month.
The Complaints Department PodcastIn 2023 we will be releasing a monthly podcast called “The Complaints Department”
Coaching staff will talk about training at Frontier, Functional Fitness, Olympic Weightlifting, or literally whatever we think is relevant.
Our first episode discusses some revisions on how the conditioning classes will be programmed in 2023.
Available on Apple Podcasts, or here on our website’s blog.
Apple Podcast Link
Royal Oak Location - Opens Monday!Evolve Strength Royal Oak officially opens up this upcoming Monday January 9, 2023.
Here’s a quick ‘n’ dirty summary of what you need to know.
-
Come a few minute early on your first visit
- If you do not already have a scan tag, you will be given one.
- Your photo will be taken for your Evolve Strength account.
-
Hours of Operation:
-
5am - 10pm
- New members can sign up for a 7-day free trial
-
Added 5:30pm Conditioning Class
-
Once it’s available it will show up on Wodify
-
Some Amenities are not going to be ready for opening day
-
Showers may take a few more days
- There ARE washrooms available.
- Sauna & Steam need a few more weeks
- There ARE washrooms available.
Cold Steel Open Volunteers Needed! - All Hands on DeckFrontier Performance is hosting a very large Olympic Weightlifting Competition on February 4 & 5, 2023. We need A LOT of volunteers to host this event.
We have 3 key positions that need filling.
-
Plate Loaders
- You look at the pretty picture on the screen, and make sure the weight on the bar, matches the pretty picture
-
Athlete & Volunteer Check In
-
Tell people where to go, and what to do.
-
In House and Live Stream Help
-
Select the music that plays in the building
- Help out with the live steam (respond to comments, pick what to display on the screen)
- FUN Job!
Volunteer Sign up is here:
VOLUNTEER SIGN UP
Pre Competition Olympic Weightlifting CampJanuary 14 & 15, 2023 @ Royal Oak
Registration closes Wednesday July 11 at 6:00pm
For more information or to register go here:
Comp Camp
Hello Everyone
Here is your update for this upcoming December.
Intro to Olympic Weightlifting December 11, 2022
Are you, or someone you know, interested in learning more about Olympic Weightlifting? During this one day camp, you will participate in 2 very different training sessions; one focusing on the fundamentals of Clean & Jerk progressions, and the other focusing on the Snatch.
CLICK HERE TO SIGN UP
Evolve Royal Oak December 15, 2022
(Official) Opening day is here! The new Evolve Strength Royal Oak is scheduled to open to the public on December 15, 2022.
All Frontier Performance athletes must have an Evolve Strength membership to access the facility.
If you would like to purchase a pre-sale membership, click this link. (Pre-sale is only valid to members who will use Royal Oak as their primary location)
If you already have an Evolve Strength membership from Seton, you can attend Royal Oak.
CLICK HERE TO PURCHASE
Hunter of the Year 2022 NominationsHunter of the Year Nominations are open starting now, until December 10, 2022.
The Hunter of the year award is presented to Frontier Performance athlete demonstrating the highest level of excellence in performance, leadership and attitude.
For more information, or to nominate someone, click this button
Nominate Someone
Annual Christmas PartyAll information on the Christmas Party is on this separate page:
Spoiler alert, just like last year there’s a cost for the dinner….but it’s gunna be a good one!
Christmas Party Info
Annual Pre-Paid MembershipsMany of you have asked about our annual pre-paid membership special. We are doing this again, however we are not yet ready to launch.
The information for this promotion will be available in mid-December. If your membership is due to expire before that, please reach out directly.
Hello Everyone
Here is what you can expect this month at Frontier Performance.
Gymnastics Workshop The upcoming Gymnastics Workshop with Coach Stephanie has been moved to Seton.
This camp is one day where you will have 2 very different training sessions; one focusing on Muscle-Ups and Pull-ups progressions, and the other focusing on Handstand movements/technique.
You get to pick which of the 2 dates you would like to attend.
There is plenty of slots left in both days, sign up today!
Gymnastics Sign Up
Even More Events
Royal Oak - Soft OpeningEvolve Strength Royal Oak is proceeding with a "soft opening" starting November 1, 2023.
What is a soft opening?
Evolve Strength Royal Oak would like to work out some operational kinks prior to opening the door to the general public.
This soft opening is not open to the general public; it is only available for Frontier Performance Conditioning Classes. (IF you have a Seton Class Membership, you have access to this location)
In order to participate in a class, you MUST make a reservation inside Wodify prior to the start of class.
Evolve Royal Oak will open for a short window prior to class, and close after the class has ended.
Finally, be advised for the first few days we are not certain on the availability of showers.
Further updates on this soft opening will be visible, as it becomes available to us, as a pinned announcement inside the Wodify member app.
(Weightlifters, we have not forgotten about you, and we are working to get you setup asap.)
Royal Oak - Pre Sale MembershipsEligibility: These pre-sale memberships are only available to athletes who intend on doing the majority of their training at the Royal Oak location.
30 - Day Extended Trial Membership (Only available to TrecFit members)
These 30 day extended trial memberships will commence on November 1 and end December 1; there can be no extensions to these memberships.
These memberships will be available for sale until November 14, 2022.
If you would like to convert your trial membership into a full membership you have 2 options:
- If you have more than 2 weeks remaining on your trial: you can convert to a full membership and we will apply the FULL trial membership payment/credit to your new rate.
- If you have less than 2 weeks remaining on your trial: select a new membership, and it will begin at the end of your trial period.
Pre Membership Specials - Extended
These rates will be available for purchase to ALL athletes until January 14, 2023.
All promotional memberships are available by clicking the big red button.
Weightlifting Program Add-On - $20/month
All of our pre-sale packages are for CONDITIONING CLASSES ONLY; many athletes have inquired about adding our personalized weightlifting program to their account. This is doable however since it is not included in the pre-sale, we need to add it manually. (Just email us)
Royal Oak - Pre Sale For existing members who pay annually; the 2023 annual membership purchase information will be available in a week or two.
Spoiler alert, same idea as last year.
sale Jacked God Tee Sale Price:CA$15.00 Original Price:CA$25.00 This tee is absolutely guaranteed to make you stronger.
Size: Select Size Ladies - Extra SmallLadies - SmallLadies - MediumLadies - LargeLadies - Extra LargeLadies - XXLMens - SmallMens - MediumMens - LargeMens - Extra LargeMens - XXL Ladies - Extra Small Ladies - Small Ladies - Medium Ladies - Large Ladies - Extra Large Ladies - XXL Mens - Small Mens - Medium Mens - Large Mens - Extra Large Mens - XXL Quantity: Add To Cart MerchCheck out this sweet sweet shirt.
You should buy it.
As I write this I'm having my first drink in weeks, the previous ones being ritual or "lucky" drinks. Do I need this drink to write with any purpose? I feel as though I do.
"But Chris, you always say that your feelings don't matter!"
Correct. They don't…
…That's why it's time for Sober October."But I already don't drink because I('m) Mormon/respect myself/think it tastes yucky/have no mental health issues."
Good for you. But it's not just about drinking, It's about dominating the self, choosing to be a faster moving predator before you die. Show yourself and those around you that you can. Display your toughness to the group and yourself. Next time you go to war [with yourself/life/the enemy] you and they will know that you're made of rough stuff. So pick anything you like that you know will be a challenge and will increase your lethality and make you less killable. Pick something that will sharpen the steel of your mind. Pick something that will enrich your floppy blob of a soul.
**I recommend picking 3-5 behaviors. I'm doing the following:**
- Eat only things on my actual diet plan [ie. no booze, no sugar, no plants]
- Sauna at least 60 mins a week
- 5 workouts a week/150 mins of cardio minimum [running, rucking and rehab]
- No tertiary spending [no starbucks, no booster juice]
- Get a 95% rate of circadian rhythm habits [ie. get to bed before 10pm everyday, get up at 530 everyday (even weekends) and no phone or blue light after 9pm]
Note a few things: all of these are doable within my means, all of them are specific, and one of them has a built in squish or failure rate. When you pick yours, think about what is doable and what things you'll need squish on.
It's actually kind of hard to come up with stuff sometimes. The brain doesn't want to subject itself to discomfort. Think about the following as examples:
- Eat X amount of protein/carbs/fat each day [just pick one if you dont already do any of them]
- Train X amount of times a week
- Don’t spend money on X widget/addiction
- Be randomly kind to X amount of strangers a week
- Finish X amount of procrastinated tasks per week
- Dial your bitch down
- Dial your bitch up
- Volunteer at an animal charity
- Do yoga every morning at a fancy hot yoga place
- Practice something new X times a week
- Stop smoking
- Start smoking
- Quit candy
You get the idea. Find a few things that you know you SHOULD do... and do them. Make or kill a habit. Then take pleasure in being mentally stronger.
Shit starts Friday October 7 (or now), and ends Sunday Nov 6. If you want in on peer accountability let us know at info@frontierperformance.ca . There will be a group slack chat (link below) where you will be shamed for your weakness and praised for your ruthless self dominance. There will be podcast links and articles to support you through the process (posted in slack of course). There will be prizes for the most stoic hardcore killers.
Discipline is freedom
Be less killable
-Chris
SLACK INVITE LINK
Hello Everyone
Here is your Frontier Performance update for October 2022.
Royal Oak & TrecFitWe are working hard on the opening of our new Royal Oak location, on schedule to open on Saturday October 15, 2022.
Just like Seton, this October 15 will be a soft opening with the grand opening scheduled a few weeks later (Once all the operational kinks are ironed out).
Pre-sale Frontier Performance memberships are live now for TrecFit Members. We anticipate the Royal Oak Evolve memberships to be live any day now (we will update this page, and email it out to the Trec members)
Royal Oak Memberships Remember, all of us require 2 memberships:
- Evolve Strength Seton/Royal Oak -> This is your access to the Evolve facilities
- Frontier Performance Membership -> This is the kung fu that you do inside the building
New Merch for SaleWe have a limited number of the new super sexy “Jacekd God Tee” available.
We’ve also discounted some of our older merch, so pick more than one item up.
All items will be available for pickup at Evolve Strength Seton on the whiteboard
Upcoming EventsAs is tradition, we have a number of events planned for this fall.
Hello Frontier Performance Athletes
Here is your September Update.
TrecFit Joins Frontier Performance We are proud to announce that TrecFit will be merging the Frontier Performance family in October 2022.
Once the new Evolve Strength Royal Oak opens, TrecFit will move out of their current building.
Over the coming weeks there will be {lots} more information about Trec and the new Royal Oak location, stay tuned.
Please welcome them to our family!! 🥰
Jacked ‘n’ Tan 3 - Registration OpenOur popular weightlifting competition is back!
As usual Frontier Performance athletes (including TrecFit athletes) receive discounted registration rates.
Sign up early to be guaranteed one of our sweet shirts!
Press this button to read all the information
Jacked Off
Congratulations to Ogopogo Athletes Frontier has 8 athletes participating in the 2022 Ogopogo Open this year.
Schedule/Start List
Pro Tip: Search for “FRP” to find our people faster…you’re welcome.
https://bcweightlifting.ca/results/2022-ogopogo-open
Live Stream
We are fairly certain the live stream will be on this Facebook page:
https://www.facebook.com/bcweightlifting
Facebook GroupJust a reminder that we do have a Facebook group to stay connected to each other.
Facepage
Hello Frontier Athletes
Here is what is happening at Frontier this month.
Mandatory Member Town HallWe will be hosting a mandatory member town hall on:
SATURDAY DECEMBER 11, 2021 at 5:00pm
Senior Provincial Weightlifting 2021SATURDAY DECEMBER 4, 2021
LOCATION: 2985 23 AVE NE #125 | Evolve Strength Sunridge
We encourage you to come in person to support the following athletes.
- 11:00am - Max
- 1:00pm - Shandler
- 3:00pm - Robert, Colin, Raymond
More event info is HERE
Hunter of the Year NominationsHunter of the Year nominations will be closing soon, please get your submissions in.
Nominations will close on December 10, 2021
Hunter of the Year 2021
Christmas Party The Frontier Christmas party will be:
Saturday December 18, 2021.
Click this big red button for more information and to purchase your ticket.
There are only 25 tickets available for the dinner portion of the evening.
Christmas Party
Holiday Hours SurveyWe would like to know when people are going to be around between December 20 -January 2.
Please fill this little survey out so we can determine when to schedule staff.
Name * First Name Last Name Are you going to be AWAY from the gym for a few days? If so what dates will you be taking off? Are you working normal hours at your job? (With the exception of xmas eve/day etc..) Yes, I'm working normal hours No, my hours are different Would you be able to work around any limited hours during this date range? For example 11am - 5pm I can come in at any time during that date range Please keep the schedule the same Any other opinion Do you have any opinions about holiday hours? Thank you for letting us know what you think, we’ll provide an update on the holiday hours later.
Slight Schedule TweaksWe have made the following adjustments to the class schedule
- Hunters Club Wednesdays will stay for the month of December.
- We have added Tuesday 6:30pm gymnastics.
New Merch AvailableThe new tank-tops, t-shirts, and crew neck sweaters are now available for purchase.
Please forgive us that the current photo of the t-shirts is the wrong colour.
Buy some merch
Barracks SupportThank you to those of your who showed up to support the athletes participating at the Battle in the Barracks Competition.
- Ladies RX - 4th - Tracy Fu
- Men RX - 24th - Brett Lypchuk
- Men RX - 27th - Rory Siddall
- Ladies Elite - 17th - Justine Anderson
- Ladies Elite - 21st - Ashlynn Krochmal
- Men Elite - 7th - Colin Urquhart
- MenElite - 18th - Sam Hogg
End of Year ReceiptsIf you need any 2021 Receipts, you must let me know before December 29, 2021.
Hello Athletes
Here’s what you need to know this upcoming month.
T-Shirt Pre-SaleWe are pre-selling the new FP Weightlifting Shirts; this time around we will be selling our regular Unisex T-Shirts, and Ladies Tanks.
T-Shirt pre-sale ends on Wednesday November 3, 2021 @ 5:00pm.
Tank Pre-Sale will end a little bit later. Since we’ve never done tanks before, we are going to bring in sizers for people to try-on.
The Ladies Tank pre-sale will end 7 Days after we receive the sizers.
Shirts will still be available after the pre-sale ends, however at a slightly higher price, and we may have less size options.
REMEMBER: USE PROMO CODE “FPACCOUNT” TO HAVE US BILL YOUR ON-FILE FRONTIER CREDIT CARD
Frontier Merch Store
Christmas Party PollWe are starting to make arrangements for the Christmas Party.
Option 1: Bottlescrew Bills
- Prepaid/ (you buy a ticket from us)
- Includes a meal, and very easy access to liquor
- Super COVID friendly
- Full service, everything is done, just show up and partay!
Option 2: Frontier with Catering
- Prepaid ticket...a little cheaper
- Includes a meal
- Team of fired up FP members/organizers required
Option 3: Frontier - BYOB Potluck
- Not prepaid (or very low cost to cover minor expenses)
- No food provided
- Probably the least COVID friendly
- Team of VERY fired up organizers required
Fill out this survey here to give your opinion on what we do:
Name * First Name Last Name Christmas Party Options Where do you want to do it? Bottlescrew Bills Frontier with Catering Frontier - BYOB Comments/Opinions Can you volunteer to help organize if needed? Or you can just say "these ideas suck" Thanks for submitting your opinion about the party.
Hunter of the Year NominationsHunter of the year nominations are now open, for more information, and to nominate someone click this big red button
Hunter of the Year 2021
Late Score SubmissionMany people have asked if there is a way to submit their workout score late (if they forgot) or because they did it during open gym.
We have now added this ability to the app; however you must submit by 9:00pm.
On the Wodify Client calendar, you’ll see a new class slot called “Open Gym Score Submission” sign-into this time slot and you’ll be able to submit a Functional Fitness Score.
RanksOver the coming days we will be releasing a hot new way to earn some hot new fake bragging points in the form of a Frontier Performance Level.
To view your level, on Wodify Client go to your profile, and then select “Level”.
You earn progress to a new rank in 3 ways:
- Sign into Class or Platform Sessions
- Time spent at certain ranks
-
Some rank achievements may require certain benchmarks, some examples could be:
- Participation in a Competition
- Participation in FP Events
- Execution of a certain movement or weight
Sign-InFinally, please sign into your session.
Like…seriously, it takes 3 seconds. Do it while you’re taking your pre-workout bathroom break, while you’re stretching.
You can sign-into your session MANY HOURS before you actually arrive at the gym!
Hey Everyone
Here’s what’s going on this upcoming month at Frontier
Thanksgiving HoursThanksgiving is Monday October 11, 2021
- Friday/Saturday/Sunday: Normal hours & Classes
- Monday October 11: 11am - 2pm -> Open gym & Platforms only, no class.
Wodify Down - Monday October 4This upcoming Monday, Wodify will be down for maintenance and updates on the back end.
The system could be down for a major part of the day. If this is the case, and you can not access the app; just show up.
This update will affect “Wodify Client” and the staff back-end access
Hunters Club - Competition CampThe “Hunters Club - Competition Camp” has been rescheduled to OCTOBER 16 & 17, 2021.
This camp is open the Functional Fitness athletes of All Abilities who are interested in improving on all of their skill sets.
More information is here:
Competition Camp
Weightlifting Programs - Early OctoberChris will be gone from October 1 - 13, if your weightlifting program is due to expire in that time range, please get in touch with him BEFORE THE WEEKEND!
Wodify Client AppAll of the old Wodify apps will stop working VERY soon. Please make sure the app you are using is called “WODIFY CLIENT”
If you are using any of the following old apps, they will no longer work:
- Wodify Athlete
- Wodify
- Wodify POS
Please sign inAs always, please please please make sure you are making a reservation prior to arrival and signing in upon your arrival.
Doing these 2 things truly does help us see how people are using the gym; this is especially important with the constand risk of additional restrictions from the government.
Howdy Frontier Athletes
Here are all the hot details about what’s happening this upcoming month.
2 Jacked 2 Tan | August 28, 2021Jacked ‘n’ Tan 2, 2 Jacked, 2 Tan, is taking place this upcoming Saturday at the BMO Amphitheatre at Stampede Youth Campus (Where we had the outdoor gym).
We have 3 ladies spots, and 1 male spot available.
To sign up as a participant click this hot button:
Hot Jacked Button We are still looking for some volunteers for the event. Many of the volunteer positions involve sitting and watching, while doing an easy job!
To sign up as a volunteer, click this sweet lookin’ button:
Yummy Volunteer Button The gym will close at noon this Saturday to accomodate this event.
Impromptu Butterfly Pull Up ClassWe wanted to let you know that this upcoming Saturday Gymnastics Class will be an extra special Butterfly Pull Up focused class.
If you’ve been working on this movement, we recommend you sign up!
Congratulation Ogopogo AthletesWe want to congratulate the athletes who were tough enough to participate in the Ogopogo Weightlifting Competition this year.
Not only was it a nightmare to train all year, but it was a very uncertain event with the pandora surging in BC around the time of the competition.
Next week you’ll see some highlights of these athletes efforts at the competition on our Instagram page, make sure you give them all the congratulations!
Reservations & Sign InI wanted to remind everyone that you are required to make a reservation AND sign in for ALL sessions.
Yes, this applies to Open Gym and Weightlifting Platforms.
Signing in provides us with valuable information on when athletes tend to show up. This helps us make decisions such as when to add new classes, what type of equipment needs to be purchased, when to bring in additional coaching staff.
There have been times when there is 10 people on the weightlifting side, with 1 person actually signed up.
Please….prease… Make a reservation, and sign-in upon arrival.
Valhalla Open - Saturday October 2, 2021The registration for the Valhalla Weightlifting Open is now open. We expect this event to sell out, as in previous years it has been very popular.
This event is open to most athletes, and is a great way to compete in an AWA Sanctioned event.
If you’re unsure if this is the right event for you, talk to Chris for more information
To sign up, click this here button:(You will need Chris’s NCCP Number: 5859256)
If you do not have an active AWA membership, you’ll need to get one first from the registration site under “memberships”.
This is the Valhalla Button (If you try to get to the registration from the AWA website, you’re going to have a bad time as it seems they have posted the wrong link to their own competition)
Fall Workshop PollWe want to know what extra programming members are looking for between September and December:
Name First Name Last Name Workshop Options * What sort of extra workshops would you like to participate in? Please only select 3 options. Beginners Weightlifting Camp Intermediate Weightlifting Camp Mindset Seminar Kettlebell Workshop Sled Day Crossfit Competition Prep Camp Gymnastics - ANY Gymnastics - Rings Gymnastics - Handstands Gymnastics - Pull Up Engine Work Workshop Run Club Bro-Sesh Other Comments? Opinions? Thank you!
Photo DriveJust a reminder that all of the photos we take are available to our members. We only ask that you tag us when you’re tossing them up on you social media accounts.
These photos are stored here:
Photo Drive
Facebook GroupThere are a lot of new members that have recently joined us.
Please make sure you join our facebook member group.
Facebook Member Group
Hello Frontier Athletes
Here’s what you need to know this month!
Holiday HoursMonday August 2, 2021
11:00am - 4:00pm
Fitness Classes at 11:00am & Noon.
Weightlifting CampSaturday July 31 & August 1, 2021
We have 1 remaining open spot for the Weightlifting Camp this weekend. To book it, press the big red button before tomorrow at 8am.
Weightlifting Camp Deets
Since the camp is using all of the platforms, during the camp hours, if you would like to do Olympic Lifting you will need to sign up for Open Gym, or book the modified platform time slot in the Wodify.
The camp hours both days are:
8:00am - 9:30am & 12:00pm - 1:30pm
Gymnastics Class & Hunters Club are not affected by the Weightlifting Camp hours.
Ogopogo WeightliftingFriday August 13th - Sunday August 15th 2021
Frontier is proud to have 10 athletes participating in the Ogopogo Weightlifting Open.
On the weekend of the event, you can show your support of these athletes by re-posting their photos and videos of their sessions.
More information on the event itself should become available in the coming weeks -> we anticipate a live stream to be available as well.
Ogopogo Deets
Jacked ‘n’ Tan 2Saturday August 28, 2021
The Jacked ‘n’ Tan Weightlifting Open is 1/4 sold out.
This competition is a fantastic event for people who have been curious about competition.
For people that would like to VOLUNTEER, this information will be sent out late next week.
If you would like to guarantee you receive an event shirt, you need to sign up by August 8, 2021.
For more information on how this unique event works; click this red button.
2 Jacked 2 Tan
Bring a Friend DaySaturday August 7, 2021
Our monthly Bring a Friend day finally returns!
The first Saturday of each month you can bring a friend for free!
Your friend needs to fill register for class and sign a waiver, but they can do that by going here:
Bring a Friend Deets
Slightly Tweaked Weightlifting ScheduleFinally, we just want to give athletes a heads up that the schedule for Platforms in Wodify has shifted ever so slightly by 30 minutes.
Shouldn’t affect anybody, but we wanted to let you know that the times are a little different.
Welcome to Reopening Episode 4; a small piece of our “10 part lockdown saga”. Oh Boy Howdy has this ever been super not fun!
Onto business: Please read this entire post carefully as this a
We are Open!(Mostly) Here’s what you should expect:
- Platforms & Open Gym* are open starting Saturday
- Class resumes Monday Morning
-
Social distancing regulations are limiting the number of athletes in the gym. We expect this to be lifted or loosened in July.
- 8 People on platforms
- 8 People in the Functional Fitness area
Minor Class Time Adjustments:
The following class times are different:
-
6:00am and 7:00am class are now only 1 class at 6:30am.
- Platforms still open at 6:00am
- Gymnastics is now just on Wednesday night.
As these time slots regain popularity, we will add more classes.
Check Into Class - IMPORTANT
We have not been in the gym together in 6 months, we have not had real classes in 7 months; in this time we have gained new members and lost old ones, and existing members habits have changed. This is going to affect the programs and time slots we offer.
We need you to check-in to your class/platform/open gym so we know what people like!
Once we can see when the most popular time slots are, we can improve the programs that we are offering during those time slots.
Clarification on this weekend (June 12 & 13)
- There are NO CLASSES this weekend.
-
Platforms & Open gym* are available at INDOOR only.
- Functional Fitness will have limited equipment availability on Saturday. (Please come help us move equipment at 11am)
*Please note: the OPEN GYM Membership option is only available to members paying full rate.
Equipment ReturnWe are going to be meeting at the Outdoor Gym at 11:00am on Saturday to transport equipment back to Frontier.
We would like to do this in ONE BIG TRIP. If you are able to help, please let Rory know, so he knows how many people to expect.
If you are planning on working out on Saturday, we would very much appreciate it if you would come an hour early and help us move equipment.
Olympic Weightlifting kits can be returned anytime during normal hours on Saturday or Sunday. -> Return your gear and then workout.
Upon arrival to the gym, all equipment must be cleaned before going back on the racks.
We want to be fully operational with all equipment returned before 6:00am Monday
Drop In & Free Trial ExtensionIf you received a Free Trial at the outdoor location, please contact Rory to have your trial extended indoor for a few extra sessions.
The $10 Drop in will be extended until the end of this month. Use promo code “OUTDOOR” at check out.
Functionally Fluffy Flex FestivalWe want to celebrate the return of fitness in Calgary with a competition. Frontier has been known for putting on great events, but this is not possible without our own community getting together and helping.
There are 2 ways you can help!
Sign up & participateJoining the event as a participant helps make the event fun! Details are here:
Functionally Fluffy Event Info VolunteerHelp run the event! There are MANY volunteer positions available. Click here for the sign up.
Volunteer
Handstand WorkshopBack in November we took payment from some of you for a Handstand Workshop.
Due to restrictions we have not been able to execute this event.
The handstand workshop will take place:
Saturday July 17, 2021
1pm - 3pm
A sign up for the workshop will be sent out separately
Quaranteam ChallengeThere is still time to earn glory points in the Quaranteam Challenge.
Sign up today and you can keep your points from this most recent week!
Quaranteam Deets
New Wodify Member AppThere is a brand new member app called “Wodify Client”
This app is the bees knees and works SO much better than the old app. Please download the new app and delete the old ones.
COVID RestrictionsThe following COVID Restrictions are in place:
- Prior to arrival you must make a reservation
- Upon arrival you must check in for contact tracing
- Upon arrival, please use the hand sanitizer provided
-
Do you best to avoid the change rooms -> 2 people max
- We recommend arriving changed if possible
- You are allowed to keep your bag near your workout zone
- When you’re not in your workout area, please wear a mask
- Stay in your workout area as much as possible
- At the end of your workout, you MUST sanitize all your toys
We anticipate most of these restrictions lifting at the end of June.
Resources:Current Alberta public health measures;
https://www.alberta.ca/enhanced-public-health-measures.aspx
Lockdown History:
- Lockdown 1 - March 17, 2020 - Full Shutdown
- Reopening 1 - June 15, 2020 - Limited capacity. (small classes, and limited platform)
- Restrictions 1 - November 24, 2020 - No Classes, Open gym only
- Lockdown 2 - December 13, 2020 - Full Shutdown
- Reopen 2 - February 8, 2021 - Personal training only
- Lockdown 3 - April 30, 2021 - All indoor shutdown (moved to fully outdoor)
- Lockdown 4 - May 11, 2021 - Full shutdown
- Reopening 3 - June 1, 2021 - Outdoor Only
- Reopening 4 - June 10, 2021 - Indoor with restrictions
Hello Frontier Performance Athletes
We wanted to thank all of you for sticking with us over the past month; we know it’s not easy changing your routine and motivating yourself to keep fit at home, we also appreciate that not everyone has the luxury of a garage or a backyard to easily crush a workout. While the last few weeks were a struggle, we hope you take pride in the fact that all of the options we have been offering follow all AHS guidelines, and hopefully this was the last time we’ll need to close.
Here is an update on the programs we are offering in June 2021.
Outdoor GymAs you already have heard, we will be re-opening our very popular outdoor gym.
We are going to be offering even more equipment options in workouts than last time, and we are also looking at ways to increase class sizes.
For more detailed information on the outdoor gym, click this big red button
Big Red Outdoor Gym Button Help for SetupIf you are available to help transport equipment to the outdoor location, please show up at Frontier at 5:00 pm on Monday May 31, 2021
Equipment ReturnThe goal is to be fully operational on June 1 at 6:00am
If you have borrowed ANY equipment from Frontier; it is all due back Monday by 5:00pm, unless Chris has spoken to you directly about it.
If you have Functional Fitness plates & bars, you can return the equipment to the outdoor location Monday May 31 at 5:30pm.
Bells of Steel Comp Plates can only be returned to the FP Indoor location.
If these time slots do not work for you, please get in touch with Rory to arrange an alternate drop off time before June 1st.
On-Hold MembershipsIf your membership was placed on hold, the hold will automatically come off your account on Tuesday June 1, 2021 unless you have made alternate arrangements with Rory.
Functionally Fluffy Flex FestivalAthletes across Calgary have not had the opportunity to compete since the Jacked ‘n’ Tan Competition. It’s time to get off our asses and get together for an evening of fitness, and flexing.
In order to avoid confusion on where this information is listed; please visit the event page by clicking this big red button.
As for all Frontier events, FP Athletes receive a registration discount. Use code “FPAthlete”
Functionally Fluffy Details
IntramuralsThis quest for glory will feature a team style tournament.
Athletes will sign up and be randomly assigned to a covid-team where you will all work together to earn points.
Back in May, we announced that we were planning on doing an online intramurals competition. MANY athletes expressed an interest to postpone this event until we are back in person; this will launch in early June.
Full event details including registration will be posted to the calendar later this week.
Summer of Workshops & CampsWe are putting the finishing touches on a full summer worth of workshops and camps.
Over the coming weeks you will be able to sign up for, gymnastics workshops, reimagined weightlifting camps.
As these event dates are confirmed, sign up information will be posted/emailed.
Resources:Current Alberta public health measures;
https://www.alberta.ca/enhanced-public-health-measures.aspx
Lockdown History:
- Lockdown 1 - March 17, 2020 - Full Shutdown
- Reopen 1 - June 15, 2020 - Limited capacity. (small classes, and limited platform)
- Restrictions 1 - November 24, 2020 - No Classes, Open gym only
- Lockdown 2 - December 13, 2020 - Full Shutdown
- Reopen 2 - February 8, 2021 - Personal training only
- Lockdown 3 - April 30, 2021 - All indoor shutdown (moved to fully outdoor)
- Lockdown 4 - May 11, 2021 - Full shutdown
- Reopening 3 - June 1, 2021 - Outdoor Only
Hello Frontier Performance Athletes.
Welcome to the 4th lockdown of fitness activities in Alberta.
What are the actual restrictions?I’d like to start off by clarifying what the new restrictions actually are; there seems to be a lot of misinformation out there.
The current order has the following restrictions:
-
All fitness facilities must close.
- No indoor fitness of any kind, including personal training.
-
All OUTDOOR fitness is prohibited.
-
This includes: fitness classes, training sessions, and personal training.
-
You CAN do outdoor fitness outside but only with:
-
Members of your household
- 2 close contacts if you live alone
Outdoor social gatherings are allowed in a group of 5 people.
This last line has the “fun” bi-product of people being able to have a barbeque in their backyard; but if Frontier organizes a workout, we’re breaking the law.
Available ProgramsLast lockdown we focused on facilitating fitness via online classes. While this worked for a small number of our athletes; we received a massive amount of interest from people who would prefer that we offer high quality programs to follow, rather than limited classes that do not fit people’s schedules.
Functional Fitness Programming
Each day on Wodify, there will be a Functional Fitness workout.
This workout will also include suggestions on how to modify this workout to the equipment you have available.
We want all athletes participating in this program to submit a score so we can track this program’s success. (This is also how you’ll earn points)
Individualized Programming
Included with most membership options, is the option to have Chris work with you to create a program that works for your fitness goals, using the equipment you have available at home.
If you are interested in this program, please reach out directly to Chris.
Equipment RentalDuring the last lockdown, we rented out an enormous amount of equipment. Some of the feedback we received is that people got ‘stuck’ with a piece of equipment that did not work for them for all workouts; this time around we would like to try something different.
It is our hope that this new system will allow athletes to have a diverse set of equipment at their disposal.
Short-Term Equipment Rental
This of this like the ‘video tape’ rental of fitness equipment.
FP Athletes with an active membership are able to come to Frontier to pick up some equipment for 26 hours.
How it works:
- Go to the reservation link (TBD)
- Look at the availability to see what is available for rent.
- Make a reservation
- Come pick up your kung-fu equipment; take it and use it
- The next day, bring it back, and pick up something else.
- Rinse and Repeat
Pickup Time is always after: 5:30pm
Return Time is always before: 5:30pm
Suggested Workflow:
-
Day 1:
- Reserve and pick up some equipment
- Go do a workout that same day.
-
Day 2:
-
The next day, crush a second workout
- Bring your equipment back.
-
Day 3:
-
Rest
- REPEAT
Long-Term and Large Equipment Rentals
Large items such as full barbell sets and machines might become available upon request.
Athletes approved for barbell set rentals must participate in mandatory video coaching.
How do I rent?Once our reservation system is operational, a link will be sent out.
Anticipate this being sent out on Tuesday morning.
Lockdown Competition As is now a time honoured lockdown tradition, we will be hosting another lockdown competition.
This time around we are bringing back the Quananteam Challenge!
Just like last time, participants will be divided up into teams and there will be multiple options for members to earn points.
You’re going to see the return of the wild-card system, bonus workouts, challenges, and trash talking.
If you’re interested in being a team captain, please let me know.
More information on this, including the sign up, will be available in the coming days.
Outdoor GymMay people have asked when the outdoor gym will reopen:
As of right now, we anticipate the outdoor gym reopening on June 1, 2021.
This reopening is dependant on the restrictions the government announces.
Resources:Current Alberta public health measures;
https://www.alberta.ca/enhanced-public-health-measures.aspx
Record of Decision of the CMOH - May 6, 2021
https://open.alberta.ca/publications/cmoh-order-19-2021
Lockdown History:
- Lockdown 1 - March 17, 2020 - Full Shutdown
- Reopen 1 - June 15, 2020 - Limited capacity. (small classes, and limited platform)
- Restrictions 1 - November 24, 2020 - No Classes, Open gym only
- Lockdown 2 - December 13, 2020 - Full Shutdown
- Reopen 2 - February 8, 2021 - Personal training only
- Lockdown 3 - April 30, 2021 - All indoor shutdown (moved to fully outdoor)
- Lockdown 4 - May 11, 2021 - Full shutdown
Hello Frontier Performance Athletes
As of Friday April 30, 2021 the Alberta Government is shutting down all indoor fitness facilities.
Effective immediately, all personal training sessions scheduled at Frontier Performance are cancelled.
The Frontier Performance team is committing to ensuring our outdoor location is providing ALL athletes a proper fitness experience. We guarantee that this off-site location is not “phoned-in”, and that you will be able to complete 95%* of your program.
*The only piece of equipment you will not have access to is a pull-up bar.
Outdoor Gym - Even Bigger & Even BetterOver the past few weeks we have seen enormous success with our outdoor location; we have welcomed back member that have not been working out for months, and we have even had a number of new faces join us, or visit us from other gyms. This location follows every single Alberta Covid Restriction; no “grey” area.
Frontier is excited to be announce that we are expanding the Outdoor Gym both in hours, and equipment.
What’s new?* Starting Friday April 30, 2021 you will start to see a fully expanded class schedule; this includes morning and afternoon time slots. * We listened to feedback from the Olympic Weightlifting community and made our Open Gym time slots 90 minutes. * We are expanding the on-site equipment inventory to double the amount of athletes that can train at any given time. * We know that many athletes do not have a place to train, so we will be extending our discounted drop-in fee. * As classes sell out, we will add more to the schedule
In order to avoid any sort of disruption for athletes training schedules, it may take a few days to get all of the equipment in place; please be patient with us.
During these first few days, you may see some class or open gym slots with a reduced attendance limit; this is only in place until we sort through these logistics.
For a full schedule click here
- This schedule is subject to some last minute changes based on staff availability, venue availability, weather, class popularity and other unknown factors.
Some Reminders* According to AHS guidelines, you need to wear a mask outside if you will be closer than 6 feet to someone.
+ When you are hanging out or setting up your equipment, please wear a mask. (Or stand further apart from each other
- Since this is a large space we sometimes share with other organizations; please be respectful of the other organizations using the space as many of them are teenee children.
- There can be no more than 9 athletes in a group. There must be at least 2 full squares of concrete between groups. (Ideally more)
- In a group of 9, there should be 1 square of concrete between workout mats.
If you want to learn more about the open gym, please click here:
Outdoor Gym Information
* INDICATES REVISED ON MARCH 3, 2021 @ 4:00PM
Hello Frontier Performance Athletes
As per Alberta Health Services, Individual and group fitness activities are permitted, with restrictions.
Effective Wednesday March 3, 2021 we are able to welcome athletes back in person.
Here’s what you need to know:
Please read this email carefully as this literally affects all Frontier Athletes.
Equipment ReturnEquipment return will occur on Tuesday March 2, 2021 starting at 6:00am.
Someone will be onsite all day until 8:00pm
Priority will be to get back the following items:
(We want to be a fully armed and operational battle station by Wednesday morning)
- Plates - Especially light weight bumpers
- Barbells
- Squat Racks
If you have these items and you are unable to return them in the above window, please get in touch with me right away so we can make a plan asap.
If you have small items like dumbbells/kettlebells, you can keep those.
You can keep any cardio torture machines.
If you returned any of these already because you’re a good person, you can make arrangements if you really want them back.
Personal TrainingThere has been a significant change to the personal training schedule; as such all training sessions starting Wednesday onward must be re-booked.
Sessions for Tuesday March 2, 2021 are still valid.
Personal Training will now focus on Functional Fitness training unless you’ve made alternate arrangements in advance.
All athletes will receive a “top-up” on personal training sessions starting next week.
This will work EXACTLY like it did 1 month ago. On Friday March 5 at 7:00pm, all members will receive an email with a link; you will click the link and more sessions will appear in your account.
Click this for a Personal Training Refresher Outdoor FitnessOutdoor fitness at Stampede Youth Campus will continue, same schedule. You must have an active Functional Fitness membership to participate.
For the month of March, we will not be coordinating an official run club. (however we still encourage you to get out there together)
Starting in April, we will be operating a beginners and intermediate run club with We Run The World Coaching. Stay tuned for a sign up for that program later in March.
Virtual ClassEffective immediately, ALL virtual classes are cancelled.
Strength ProgramingStarting on Wednesday March 3, 2021, athletes may attend Frontier to participate in our typical group-style Olympic Weightlifting Training.*
All Athletes must make a reservation on Wodify prior to arrival. There can be no drop-ins.
Upon arrival, all athletes must check in using the app. If you forget to check in, please let the coach know so he can check you in manually.
Reservations can only be made 1 day in advance.
All sessions will be 90 minute time slots. You must complete ALL your work (including warmup etc..) in this 90 minute slot.
(We are NOT doing 30 minute sessions anymore)
We have expanded this training type to accomodate 10 people.
Platforms are first come first serve - if there is no platform available, there will be room for 3 people in the Functional Fitness Area.
*RestrictionsThe regulations “include activities not focused specifically on cardio, that have a low depth and rate of respiration.” This means:
- No Cardio machines, except during personal training.
- No high intensity movements that focus on cardio systems, except during personal training.
*SOCIAL DISTANCING
- When in the FF Area, 3 meters distance must be observed between all athletes; STAY IN YOUR BOX
- When in the platform area, 3 meters distance must be observed between all athletes; STAY ON YOUR PLATFORM
- There can only be 2 people in the change rooms at a time.
Please remember, there may be personal training occuring in the FF area, please do not go outside your box.
*MASKS
- If you are not actively working out, you must be wearing your mask.
*ETIQUETTE
Due to very limited space in the FF area do your very best to keep all lifting activities to the platforms or upstairs.
If there is no platform available, and you start your strength work in the FF area; please move to a platform when one becomes available.
Note about making reservations:If you can not see the sessions in the Calendar on the app, please check to make sure you have "Olympic Weightlifting” turned on in the filter options.
Personal Training Sessions are booked under “appointments”
Weightlifting is booked under “Classes”
WaitlistIn the event the waitlist is full, when a spot becomes available the system will EMAIL everyone on the list a link. The first person to click the link, gets the available spot.
Click this big button to view the schedule
BIG BUTTON TO SEE SCHEDULE *Available ProgramsWe are currently offering the following programs; as things evolve we will look at adding additional options.
*At Home WorkoutsWe will still be offering at home workouts; inside Wodify these will be listed under “Anti-Fragility”
In order to track usage of this program, please submit your score until “AT HOME SCORE SUBMISSION” on the Wodify Calendar.
*Strength Programing Our Functional Fitness Strength Program has returned, and it will be listed under “FF Strength”
As always, if you have an applicable membership, you can get in touch with Chris for a Personalized Strength Program.
*Gymnastics Programming and ClassEvery single day of the week there will be a gymnastics program available on Wodify listed under “ Gymnastics”
In order to track usage of this program, please submit your score until “GYMNASTICS SCORE SUBMISSION” on the Wodify Calendar.
There will be gymnastics class starting Monday March 8, 2020
On Hold MembershipsEffective Wednesday March 3, 2021, the special circumstances that allowed for extended holds on memberships has now ended.
All memberships that were on hold due to Frontier being closed will automatically reactivate on Wednesday March 3, 2021.
Members can still place their membership on hold, however only to the maximum length described in the membership agreement.
*Resources:1. Frontier’s Contact Tracing Procedure 2. COVID Procedures 3. AHS Guidelines
As usual please feel free to get in touch if there are any questions.
Hello Athletes
As I’m sure you are all aware, the Government of Alberta recently updated the restrictions for fitness in Alberta.
Let’s start by giving an update to our existing programs.
COVID Programs Virtual ProgrammingTo accomodate the personal training schedule, the following changes have been made to the times of our virtual class.
- There is no longer a 7:00am class
- There is no longer a Thursday Mobility Class
- There is no longer a 12:00pm Class on Saturday. (We have added a 12:30pm Outdoor class)
- Weekday evening classes are now at 6:00pm rather than 5:30pm
- Monday mobility is now at 5:00pm
These changes are reflected in the Wodify Calendar.
Outdoor FitnessThe outdoor existing outdoor programming will continue, weather permitting.
The current outdoor programs are:
- Running Club with Michèle Sauvé
- Outdoor Fitness with Scott Smith
Due to popular demand, we have added a 12:30pm Saturday Class, starting NEXT week
Click this button to see all of our virtual & outdoor class options in one place:
Class Schedule You are welcome to bring Non-Frontier members to these 2 class options for free, however you simply need to email me their contact info, a few hours before class starts, so I can have them sign a waiver.
Personalized Programming I also wanted to remind you, that included with your membership is access to personalized programming from Chris. To access this information reach out to Chris directly.
Equipment RentalsAt this time, we are not going to be calling back any equipment that we have rented out.
Should the government further loosen the restrictions allowing us to offer our typical program, then we will bring the equipment back.
We will give you as much notice as possible for the return, however the date we announce is the date that it MUST come back.
What’s New? The latest government restrictions allow us to now offer Personal Training as an additional option for all of you.
I just want to stress that point; this is an additional option that you can utilize in cadence with the programs we are currently offering.
Functionally, these restrictions still do not allow us to offer our typical Frontier Performance experience.
Personal TrainingFor the next few weeks, we are committing to offering our athletes a quality personal training experience.
This program has been created to follow all AHS guidelines, and more importantly to provide a safe environment for all Frontier athletes and coaches.
Keep in mind, the following is subject to change if we think there is a better way to offer this program.
How it Works:* Each athlete will receive a certain quantity of personal training sessions, based on their current monthly payment. * Athletes will have the option to purchase additional sessions. * Sessions are available in the morning, starting at 6am and in the afternoon/evening, starting at 3pm. * There is also a few time slots on Saturday morning, starting at 8am. * Each session is 1 hour long * We have the capacity to train a maximum of 2 people at a time, depending on schedule.
Sign Up:To make this the most fair for everyone; the sign up links will not be shared in this announcement.
Personal Training sign-up will be EMAILED out on FRIDAY FEBRUARY 5, 2021 AT 7:00PM
Starting at that time, the floodgates are open; first come, first serve.
The email that will be sent out will include 2 links, you’ll need to click the link appropriate for your membership.
4 Sessions - This will be for the following membership types
- 12/6/3 Month - All Access
- Month to Month - All Access
- 1 Year Prepaid
3 Sessions - This is for the following membership type
- Covid Rebates
- ANY Olympic Weightlifting Only
- Part Time
(If you would like to look up your membership type, open Wodify Athlete and go into your settings, then click “membership” )
The email will also provide a link to purchase additional sessions for $50 each.
How to Book a Session:* First, you need to add the sessions to your account using the link in the email that will be sent out on February 5th at 7:00pm. * Sign up for sessions will be done via Wodify
+ On the calendar window, press “Appointments”
- You can either select a coach (Chris or Colin), or you can let the system decide.
- Simply find a time slot that works for you, and press “book”
- You will receive a confirmation email to confirm your session.
On-Site Procedure* If you do not have an appointment, and you come in, you will be turned away. * When you arrive make sure you check in on the app. * You are welcome to arrive 15 minutes prior to your session to change and go upstairs to do your activation/stretch/mobility. * The AHS guidelines are very clear; you can not interact with people in other sessions.
+ You must remain 3m away from other athletes and other coaches on site.
+ No sharing equipment.
+ Seriously Marisa, no hugging.
- A few minutes at the end of your session will be dedicated to sanitizing all of the equipment.
Fine Print/Policies Sessions will be open to book up to 7 days in advance. * Athletes from the same household may attend their session together. A session pass will be removed from both people. * You can choose to use all your sessions all at once, or you can space them out…your choice. * You need to CANCEL 12 hours prior to your session, or you forfeit it. (Strictly enforced!)*
+ This is to allow coaches time to plan their schedule, AND for someone else to fill that spot if needed.
- There is NO waitlist.
- If you do not show up for your session, you do not get that session back.
- While you may choose a coach, we do reserve the right to re-assign coaches based on schedule/availability/etc..
- On-hold memberships are not eligible for this program.
-
Overdue accounts must be settled prior to booking.
- You may need to get in touch with me to re-activate your account.
- Unused sessions expire at the end of the month.
- If these current restrictions do not lift by the end of February, EVERYBODY will receive another round of sessions in March.
FeedbackIf the time slots you are trying to book are constantly filled, or, if the time slots we are offering are not working for you.
PLEASE. LET. ME. KNOW!!!!!!!!!!!!!!!
The more feedback we receive on this program, the better it will be for the people participating in it.
Questions?IF you have any questions about anything in this update, please let me know!
The lockdown takes everything we didn't know we loved, and holds it above our heads. A bully. Usually, if we have problems, we solve them. These problems cannot be solved. Usually, if we need to change something in our lives, we take action. To changes this, we need inaction. Welcome to the upside down, the new normal, life.
Unfortunately, the lockdown has been unfairly enforced and lengthened. There is very little we can do about this. It's an unsolvable problem. There are fitness industry councils and protest groups but they accept no for an answer and dont want to 'look bad'. They take inaction. This is the way it has always been. There is very little that even all of us at once could do. Although there is plenty you can do for yourself.
It is a challenge to maintain a strong mindset during the lockdown/the winter/cancelled competition season/garage training/living room training/life in general. But you must. If you choose.
No one likes to eat a pain salad of burpees/lunges/DB this/DB that/boring thing that no one likes. But you must. If you choose.
It's hard to get all your protein when the house you're trapped in is filled with candy/chips/ice cream/everything on skip the dishes. But you must. If you choose.
Or you must not. It's your choice. Do what you will, but don't say you cant. You may not think that you're able to do what you need to do, but you are. You've prepared for this, even if you don't realize it. You prepare every time you've shown up to train before. You prepare every time you get in a cold car to go to the gym. You prepare every time you engage a workout you know will not be fun, but it will make you better. You are better. So use that now.
Limited to a DB or KB in an apartment living room... yeah that’s not fun.
**No one said it's going to be:**
*“Oh yey, gymnastics! Wait, shit, you mean handstand work and pistols. Lame. “
“Oh joy, outdoor class! Wait... OUTDOOR class?!?! are you fucking high?! It's minus eleventeen! “
“Oh huzzah, at home class! How convenient! No driving, no face to face abuse, no breathing like a birthing cow in front of my peers, in the comfort of the fashionably decorated place I JUST LOVE SO MUCH.”*
Boring.
**I know. I agree.**
“The obstacle is the opportunity”
- Ryan Holiday/Ben Bergeron/A bunch of other characters
It's true. I view this as an opportunity. An opportunity to:
- Mobilize and balance tight shoulders [1xDB overhead squat/ lunge anything/rows]
- Strengthen glutes/glute meds to keep your back from getting hurt [all lunges and single leg stuff/hopping/pistols]
- Develop transverse stability in the core to keep your back strong and improve your gymnastics force transference [Russian twist/side planks]
- Keep Conditioning strong [Everything done in a timed parfait of fuck, as is tradition]
Note that fun isn't on the list of fitness goals. It never is. Fun is what you make of it. I wish I could put the 12 things we can do in our living rooms together in a special way that makes it fun. But thats not the case. What is fun is winning. So is getting better while everyone else is being a lazy bum. Testing yourself, your mindset, your discipline, your determination... is fun[?]
**For time:**
Have fun
or even better…
In partners, for time:
Have fun!
——
“Depressing Chris. How come you don't have anything nice to say, ever? “
I do!
Oh?
Yeah! The thing that actually makes anything stressful/strenuous/hard fun is the company. I don't think many of us realize it but what we really want is each other [Awwww! Right?]. Actually tho. I understand the concept of zoom fatigue and I know we all have it. But engaging in a zoom meeting that's positive actually alleviates zoom fatigue [unsupported by science]. Do a class, zoom a weightlifting workout if you can, freeze your ass off in the outdoor class [all while obeying all the restrictions, social distance and guidelines etc etc pls pls no spitting]. **Get together, gang up, be human.**
“Chris I've got some extra widgets I bough that I want to use!”
—Sure, let me know. Connect with old me and we will figure out how to best use them. NBD.
“Chris I have a treadmill/bike/cardio thing, what should I do with it?”
—Email me and we can make you hate it/use it to make you fitter.
(The market to sell those things is stunning rn fyi.)
“Chris I hate everything about this.”
—Same.
Being fitter is about being better; mentally, emotionally, physically, entirely. Being better is a choice. You can make it if you want. No one can make it for you. A lone wolf is food,
the pack always eats.
-Chris
Hello Athletes
We are thrilled to announced that for the next few weeks we will be offering IN PERSON Outdoor Fitness Options for you.
We are still offering our existing Virtual Class sessions that occur multiple times per day; this schedule remains unchanged.
Outdoor Covid RestrictionsAccording to AHS:
Group lessons are permitted outdoors with up to 10 people. Participants who are not part of the same household must observe 2 metres of physical distance.
Outdoor team sports and performance activities must also be limited to 10 people or fewer and 2 metre physical distancing between participants must be maintained at all times.
This means, absolutley no hugging when you see each other! Social Distancing will be strictly enforced. (Yes, this applies to you Marisa!)
For these outdoor activities, attendance will be limited to 9 Athletes & 1 Coach. (Max 10 people)
This means, you must reserve in advance using Wodify.
There will be a wait list system in place.When a spot in the class opens up, all people on the waitlist will receive an email -> the first person to reply gets the spot!
If you are interested in reading the official Alberta Health documents, we have linked to it at the bottom of this page.
How to access the programmingTo enable this programming to your account, all you need to do is click this big button and then you’ll be able to sign up in Wodify for the classes.
Big Button
ProgramsFor this first week we will be offering the following programs.
If these programs are popular we will add even more time slots. The more you participate, the more we will add!
In the event of cold weather, class will be cancelled, if you had signed up for that class, you will receive an email confirming that the class is cancelled.
Prey Running Club(Get it…Prey….because like we have Hunters?… I’ll see myself out)
Run by Michèle Sauvé, this program is a casual running program that is available for athletes of all abilities. Each session will include a warm up followed by some sort of run of some kind.
This program is going to be offered:
- Sunday’s at Noon
- Thursday’s at 4:30pm
Meeting Location:
Eau Claire outside the Running Room.
The googleable address is:
200 Barclay Parade SW Eau Claire Market, Unit A01, Calgary, AB T2P 4R4
Penguin Outdoor Fitness(Cause like, penguins live outside in the cold…get it?)
This program will be much more like our traditional fitness classes you’re used to, but outdoors. Expect there to be a coach, music, and lots of exercising.
If you have borrowed any equipment for class, we recommend you bring it with you.
This program is taking place Monday/Wednesday/Friday at 4:30pm
LOCATION
For at least the first 2 weeks, the meeting place for both these programs will be at the same venue we had the Jacked ‘n’ Tan Event; The BMO Amphitheatre at Stampede Youth Campus.
1302 6 St SE
Calgary, AB T2G 4Z2
(Look for TransAlta Performing Arts Studios)
NOTE: We do not have access to any sort of change room or bathroom at this venue, so please arrive ready.
You may park in the parking lot of the TransAlta Performing Arts Studios.
CancellationsIt is highly unlikely a class will be cancelled more than 1 hour prior to the start of class. If you would like to do the class, sign up as per usual, and if it is cancelled for something like weather, you will receive an email.
Reference Materials:AHS Guidelines for Outdoor Recreation:
https://www.alberta.ca/assets/documents/covid-19-information-guidance-for-winter-recreation.pdf
AHS Stronger Public Health Measures
https://www.alberta.ca/enhanced-public-health-measures.aspx
CMOH order 42-2020 which rescinds CMOH order 38-2020 and 39-2020 : 2020 COVID-19 Response
https://open.alberta.ca/dataset/4cccb47f-c26a-40bf-b95e-caaf04892164/resource/3a7a124f-1d12-485b-b7b1-09bddf61f29e/download/health-cmoh-record-of-decision-cmoh-order-42-2020.pdf
Hello Everyone
As I’m sure you have heard, the Alberta Government has announced another round of COVID Restrictions that take effect Sunday.
Here is how these affect you:
Frontier Closed - Starting Sunday Effective December 13th, Fitness Facilities are in a category of business that are required to close.
Our last day at regular hours will be Saturday December 12.
We expect to be closed for 4 weeks.
Virtual Class Sessions — UPDATED DEC 10 @ 7:30PMThank you for your patients with us while we figure out the best way to execute this program.
This becomes a bit more complicated when we take into the in-progress Wodify switch. Let's clarify this point right off the top:
Wodify VS ZenPlanner Starting MONDAY December 14, 2020, all class sign ups and account management will be done on your WODIFY. * Up until end of day on December 31, 2020, all BILLING will still occur via ZenPlanner.* * Starting Jan 1, 2020 - Nothing will go through ZenPlanner
I apologize if this causes any confusion; the reason we are not continuing on ZenPlanner until the end of the year is; the Wodify workout tool is FAR superior than ZenPlanner. Since we will be providing additional tools such as movement demos and links, we want to make sure these extra tools are as EASY for you to access as possible.
…and now onto the good stuff
Click for more detail
Virtual Class ScheduleVirtual classes start on MONDAY DEC 14, 2020
Standard Conditioning Class
Mon-Fri: 6:30am & Noon
Mon/Wed/Fri: 5:30pm
Tues/Thur:6:30pm
“Special” Conditioning Class
Expect this work out to be a bit….bigger
Sat: 9:00am & 10:00am Sun: 10:00am
Mobility with Dynamic YYC
Tues /Thurs : 5:30pm
How to attend:If you would like to attend a class, you’re going to need to SIGN UP for class using Wodify. This is so the coach knows how many people to expect and so we can make sure these classes are a success.
If your membership is on hold, you will not be able to attend.
(You’ll need to download the app called “Wodify Athlete” if you have NOT received an information email asking you to confirm your account, please contact me)
On Wodify, you’ll see an announcement to the Zoom Link; we will also PIN it to the top of our members-only facebook page.
Want to bring a friend?No problem at all! We just need to add them to the system; simply have them contact us and we can get them setup with a few sessions. Just use the “Contact Us” form on this websites menu :)
Equipment Rental - UPDATED DEC 10 @ 7:30 PMWe are going to be renting out equipment again with a few changes.
We are not going to be renting out SMALL items (Bands, mats, balls, rollers, etc…)
Equipment can ONLY be picked up on Saturday December 12, 2020, from 1:00pm until 5:00pm.
Equipment MUST be returned on January 12, 2020 - OR on the date we announce based on the information we have.
If you would like to rent equipment, please fill out this form, and we will see you on the 12th - first come first serve.
ON FRIDAY DEC 11 YOU WILL RECEIVE AN EMAIL CONFIRMING YOUR RENTAL REQUEST.
IF YOU DO NOT RECEIVE AN EMAIL ON FRIDAY, DO NOT COME TO EQUIPMENT PICKUP ON SATURDAY. WE WILL ARRANGE A SECOND PICKUP DATE ONCE WE SEE HOW MUCH EQUIPMENT IS LEFT OVER AFTER SATURDAY’S PICKUP
WE HAD MORE INQUIRIES THAN WE HAVE EQUIPMENT, WE ARE DOING EVERYTHING POSSIBLE TO FULFILL AS MANY REQUESTS AS POSSIBLE
Big Rental Button Lost ‘n’ FoundPlease rummage through the bin before Sunday; when you return in January this will have been removed.
SUMMARYThe following document outlines Frontier Performance’s COVID-19 contact tracing procedure in the event of COVID exposure here at Frontier Performance.
This document can be overridden by AHS recommendations at any time.
CLOSE CONTACTAccording to AHS, a close contact is defined as:
Close contacts are defined as anyone who was within two metres of a positive case of COVID-19 for 15 minutes or more of cumulative contact, without consistent and appropriate use of personal protective equipment (PPE). A close contact is ALSO someone who has had direct contact with bodily fluids of a person who has COVID-19 (e.g., was coughed or sneezed on), or who provided direct care for a person who has COVID-19, without consistent and appropriate use of PPE.
How do I know who my close contacts are?
From AHS: You will need to look back at your calendar and identify anyone who you were in close contact with (see the above definition) in the two days leading up to when you became sick (or two days before you had your COVID-19 swab taken if you didn’t have any symptoms) and any days since you started experiencing symptoms or after you had your swab taken (if you didn’t have any symptoms).
To clarify: If it has been more than 2 days since someone has begun experiencing symptoms, or received a COVID test; nobody at Frontier would be considered a close contact.
Athlete NotificationThis section describes how Frontier Athletes will be notified of COVID Exposure.
For this section, the word “CASE-ATHLETE” is used to describe an individual who has disclosed covid symptoms, or has received a COVID test with the requirement to self isolate.
More than 2 days since test or symptoms.If it has been more than 2 days since a case-athlete has attended Frontier. AHS will not contact us directly to perform any contact tracing; this is because nobody would be considered a ‘close contact’
In this scenario, Frontier would only know about an exposure, if the case-athlete notified us directly. AHS will not contact us to perform any contact tracing.
In this instance, if the case-athlete athlete notified us, we would only notify the individuals who had made reservations, during the same period the case-athlete was in the facility, and an hour on either side of this time period. (including coaches/staff/and Dynamic YYC)
Less than 2 days since test or symptoms.If it has been less than 2 days since a case-athlete has attended Frontier. AHS may contact us directly to perform contact tracing.
In this scenario Frontier Performance members could be considered ‘close contacts’ of the case-athlete.
In this instance, we would send out an email to all of our athletes with the following information.
- Informing them that there has been a potential exposure incident at the gym.
- The time of the potential exposure
- The area of the gym the exposure may have occurred (Functional Fitness/Weightlifting/Upstairs)
- Information on any additional steps we have taken
Should additional follow up be required, only the athletes who had reservations during the time period would be contacted.
CONFIDENTIALITY Frontier Performance Staff will never release the name of an athlete who discloses their COVID-19 diagnosis to anyone other than Alberta Health Services.
REFERENCEThese links are continuously updated by AHS as COVID evolves, it is possible a link may stop working if the information is moved.
AHS - Contact Tracing Notification Process
https://www.albertahealthservices.ca/topics/Page17199.aspx
AHS - Testing
https://www.alberta.ca/covid-19-testing-in-alberta.aspx
Hello Athletes!
Lots of information for you, I’ll keep this as short as I can, and as always feel free to email me with questions.
Pre-Paid Membership SaleEvery December we put our pre-paid memberships on sale; this is the only time of year you can purchase these memberships.
We only have a limited amount of these available, and typically they sell out each year.
Holiday Membership - Full Access *NOTE: If you purchased a pre-paid membership last year, AND you have a scheduled COVID Extension coming up in January, your pricing will be adjusted to reflect that it does not start until after the extension ends. (9 Months rather than 12)
Gift Membership - Full Access This membership can not be purchased for yourself. It must be GIFTED to another member.
If you would like to add one of these to your account, please email me or visit me in the office!
Hunter of the Year NominationsWe have extended the Hunter of the Year award nominations to close this upcoming Saturday December 5th.
While the Christmas party is cancelled, we are still exploring ways to honour this individual.
Nominate Someone
At Home Wods - TrialDue to COVID we understand that many of you may not feel entirely comfortable attending the gym. For the month of December we are going to experiment with some at-home programming.
We are running this program as a trial, and we do not guarantee we will run for the entire month.
If you are participating in this program, please log your result on the leaderboard so we can see how many people are doing it.
You do not need to put in you actual score, you can put in a ‘0’; Just indicate that you did it. If participation is super low, we may discontinue the program.
For this program you will simply need to find a few heavy objects that you can find around you house (For example a milk carton filled with water). We will not be renting out equipment for this program.
We would appreciate any additional feedback on this program if you are participating in it.
Lost ‘n’ FoundThe Lost ‘n’ Found under the stairs is going away on December 23, 2020.
Please rummage through it just in case….it's pretty full right now.
Belt Buckle Sales for the Frontier Belt Buckle close on Saturday.
This belt is handcrafted by the world famous Montana Silversmiths; master engravers who have been creating unparalleled cowboy belt buckles for over 45 years.
Retailing at $300/month, you have the option to add this buckle to your Frontier Performance account, and pay for it in instalments. Contact me if you would like me to set this up.
Expected arrival is January 2021.
Buy a Buckle
Hot Stuff CalendarLooking for a great Christmas gift?
We have the Hot Stuff Firefighter Calendar for sale. It’s just $20.
You can pay online, cash, debit etc…
If you would like to bill your account, please contact me
More info on the Calendar
CapTime - AppSince there is no class time right now, a lot of people have been using their phones for workout timers. I wanted to pass along an app that I think is the best for our style of training.
CAPTIME!
This app works and looks just like the big clock on the wall of the gym, and it’s really easy to see on your phone at a glance
There are A LOT of super complicated timer apps , that are finicky and hard to see. Captime is freaking simple, there’s no paid add-ons, no subscriptions, no gimmicks….it just counts time.
https://apps.apple.com/us/app/captime-crossfit-timer/id1369288585
Wodify - End of ZenPlannerAs you may have noticed, the past many months, ZenPlanner has been having issues. We have begun the process to move to a more stable and reliable platform called Wodify; for start on January 1, 2021
Over the coming weeks you will be receiving some emails that will contain instructions on how to move your account over to Wodify.
It is very important that you read these emails and follow the instructions, or your account might not be transfered over.
Details to come.
ReservationsSome friendly neighbourhood reservation reminders.
- Did you know you can sort by time-slot type by using the filter button when you’re looking at the list of time slots?
- Please…for the love of all that is holy. If you are not going to make it, please CANCEL your time slot. I have removed the 1 hour minimum period to make this extra easy for you.
- For COVID contact tracing purposes, please ‘check in’ to the app when you arrive.
- If you come in the early evening (4:30pm - 5:30pm) AND doing the conditioner AND the FF Strength, consider booking a Weightlifting Platform to do the FFS portion of your program to free up space in the COVID Zones.
Thanks!Any Questions, comments, concerns, life crisis… feel free to reach out.
Info@FrontierPerformance.ca
-Rory
Hello Frontier Members
As many of you know, the Government of Alberta has announced a series of revised COVID Restrictions in Alberta; here is how they will affect you.
First, and most importantly, we are still open!
Please be aware that the November 13th restrictions have effectively been extended for a minimum of 3 more weeks.
Nov 13 Restrictions
Capacity & ClassIn order to stay compliant, we are unable to host group fitness classes.
We will continue to provide programming to athletes participating in open gym.
If you intend on coming to the gym, even if you are exclusively working on a program that requires you to be upstairs, you need to make a reservation via ZenPlanner.
Please respect your fellow athletes, and CANCEL unused time slots. I have removed the 1 hour minimum notice to cancel a class.
For contact tracing purposes, please check-in using the app when you arrive at FP.
We can not have more than 16 athletes in the facility at any time. Period.
Do not arrive more than 10 minutes prior to your time slot, and you must leave as soon as you session has concluded.
MasksMasks are now a requirement, they must be worn at all times, UNLESS you are actively working out.
Handstand & Kettlebell WorkshopsThese extra programming workshops have been fully cancelled.
Registered participants will receive a refund this week.
We will make an effort to reschedule these important workshops before “The Open”.
Weightlifting CampsWe have rescheduled the beginner and intermediate weightlifting camps to the following dates:
Beginners: Saturday January 9 & Sunday January 10, 2021
Intermediate: Saturday January 16 & Sunday January 17, 2021
Christmas PartyDue to restrictions regarding social gatherings, we are unable to host this event.
We even looked into outdoor events (such as a marshmallow roast), however these also do not fit the COVID restrictions.
We think it is important for our community to host events like this, so we will be looking for options once restrictions start to lift.
Today the Government of Alberta announced a series of new restrictions to manage COVID-19 in Alberta.
Effective Friday November 13, 2020 The Government of Alberta has ordered all group fitness classes to suspended for 2 weeks.
Here is what this means for Frontier Performance athletes:
Please actually read the following information
Lets get Strong!Effective Friday Nov 13, for two weeks, the only activity we will allow is personalized Olympic Weightlifting, or other individualized strength training.
If you are an athlete whose primary focus has been Functional Fitness, or you are not on a personalized plan, there will be a strength program available via ZenPlanner.
How to Book
We have 16 bookable spaces for an individual to work on their program.
8 Platforms, and 8 zones in the FF area.
These 16 zones are bookable in 30 minute increments; book however many consecutive 30 minute sessions that you require to complete your program.
When you book, you are booking a zone, you are not guaranteed a platform.
Check-In
For contact tracing purposes, when you arrive at the facility, you need to open ZenPlanner on your phone, and ‘check-in’ so we know your were actually in the building.
Coaching
Even though this is not a group class, you will still receive feedback from coaching staff during your session.
Restrictions
When you book a zone, this is to work on your individual strength program. This is not for CrossFit style open-gym workouts.
Refreshed ProceduresWe want to remind all of our members that we have the following social distancing measures in effect:
- Please do not arrive more than 10 minutes before your session.
- You absolutely, totally, for sure must stay in your zone for the duration of your session.
If you leave your zone for anything other than grabbing equipment or entering/exit the building, you shall be publicly shamed and shunned. - Spend as little time in the change rooms as possible. No more than 2 people at a time.
- Stay in your area/platform/zone/square… do not leave it.
And of course, please ensure you are thoroughly cleaning any equipment you touched during your session. This includes bands, mats, weights, bars, etc…
Our full recap of our procedures is available here:
Learn more Handstand WorkshopIf you are registered for the November 21 handstand workshop, this event will be pushed to Saturday November 28th.
Event CalendarWe want to end 2020 on a high note; so we have programmed A LOT of extra programs.
- Nutrition Seminar
- Nutrition Season 2 Registration
- Handstand Seminar
- Senior Weightlifting Provincials
- Kettlebell Workshops
- Beginners Weightlifting Camp
- Intermediate Weightlifting Camp
- Christmas Party Save the date
For more information on how to participate, click this big button!
This is a big button!
Frontier Belt BuckleThe coveted Frontier Belt Buckle is officially available for sale.
This premium belt buckle is custom made for Frontier Performance by the prestigious Montana Silversmith; master engravers who have been creating unparalleled cowboy belt buckles for over 45 years.
In the image you see, all yellow items will be a professional gold finish.
The red stones represent our Olympic Weightlifting program, and our Functional Fitness program.
Owners of this buckle truly embody Frontier Performance.
STRENGTH | COURAGE | MASTERY | HONOUR
If you would like to setup a custom payment plan for this item, please email Info@FrontierPerformance.ca
Does….Does Colin have a hockey mullet here? Let’s never let this happen again. #NoMulletNoMore
Affiliate Championship Information The popular Affiliate Championship has returned, here is how it will work at FP…
What is it?
3 workouts
1 weekend
2 partners (MM or FF)
SO. MUCH. FUN.
Scaled, RX & Elite Divisions
$40/team with 50% going to your home box.
No limitations to registrations (ie. you can have as many teams per division as you'd like).
Top 3 gyms per division earn points towards the Affiliate Cup.
Compete with friends, earn points for your affiliate towards the Affiliate Cup and of course, suffer, but just a little.
REGISTER HERE: https://forms.gle/5FV1BfVCzJ5EJZ258
How to Participate at Frontier?
On the weekend of the event, the daily class workouts will be the CAC Events.
- Friday Event 1
- Saturday Event 2
- Sunday Event 3
If you are not able to attend class, you will need to do it during open gym time.
For the Saturday 1pm Open Gym Time slot, please be advised that the nutrition seminar is happening upstairs, so please do not have the music on the hot-club volume setting.
If you are a REGISTERED team and you would like me to pre-register you for class or open gym (to make sure you get a spot), please email me the slot you’d like me to sign you up for, and include the name of your partner..
You need to supply a proper camera holder device of some sort.
Placing boxes and dumbells and j-hook and kettle bells and wallballs and plates and shoes and other accoutrement will not be allowed during class.
Here is a cheap amazon option that will arrive before Friday:
https://www.amazon.ca/dp/B08DRCC71Y/ref=cm_sw_em_r_mt_dp_dlC_6a1LFb1VFHJMD?_encoding=UTF8&psc=1
As always, please feel free to reach out to me with any questions!
Waitlist RefresherI want to take a minute to remind everyone why the waitlist is setup the way it is.
Each item on our calendar is setup with 4 waitlist spots. This is to allow a first come first serve upgrade from the waitlist to a timeslot should someone cancel.
If you are upgraded off the waitlist into class, you will receive and email and a text message. (If you have a mobile phone number listed in your ZenPlanner profile)
For people who need to cancel their class time slot, you need to cancel your reservation 60 minutes before the start of class. This is to allow the person on the waitlist enough time to make the receive the notice they have been upgraded, and get to the gym. If you receive an upgrade notice and can not make it, please cancel your reservation ASAP.
If you do not cancel within 60 minutes notice, it may be counted as a no-show.
Emailing/Instagramming/Facebooking/Smoke Signalling staff is not a guaranteed way to cancel your reservation if you miss the cut off.
(The staff are getting more texts from members asking for last minute cancellations than they get from their girlfriends)
If a member no-shows too many classes, there may be a penalty charge of $25. Don’t be that person.
Hot Stuff Firefighter CalendarOur very own Kyla is in the 2021 Hot Stuff Firefighter Calendar!
This calendar is filled with the steamiest studs and studettes in the city and you can pick up your copy here at Frontier!
FP will donate 100% of the proceeds of these sales to the Calgary Firefighter Burn Treatment Centre.
Each calendar is $20 after tax.
HOT PRO TIP!!!!
You can have us bill your FP account for this item.
- Simply add the product to your cart
- At checkout in the discount code field type in FPACCOUNT
- Press Buy
You can also see Rory in the office or ask a coach for your calendar.This product will be available for pickup starting Monday.
Lost ‘n’ FoundThe Lost & Found will be emptied on Friday October 16, 2020.
There are some hot items in there, please have a look to see if any of these things belong to you.
Wax on Pull-Up BarsThere has been a new trend of people putting wax on pull up bars. We are going to continue to allow this, however please ensure 100% of the wax is removed from the bar before you leave. Using something ridgid like a credit card seems to leave a lot of the wax behind.
Please use something that can wrap around the bar like a plastic dish scrubber. (something that won’t scratch the metal, but will hug the bar so it will scrape off the wax)
Clean Up RemindersOver the past few weeks there has been a LOT of equipment not being put away, especially upstairs. Please make sure EVERYTHING you touch is returned to where you found it. If you found a thing where it does not belong, return it to its home after you use it, and have sanitized it.
Downstairs typical items left out are the booty bands, and ab mats.
In the loft, typical items left out are….literally everything. Be better yall!
Press the big red button for a subtle Community Standards refresher.
Community Standards
*(Look at all the equipment in the background that didn’t get put away)*
Holiday HoursFriday October 9 - Normal Hours
Saturday October 10 - Normal Hours
Sunday October 11 - Normal Hours
Monday October 12 - 10:00am - 4:00pmClasses at 11pm & 12pm
Reminders will go up on the socials close to the date
strength[ strengkth, strength, strenth ] 1 the quality or state of being strong; bodily or muscular power; vigor.
7 power of resisting force, strain, wear, etc.
To be Anti-fragile is to be strong. Strong of will and strong of body. Warm ups are often viewed as a low key, chilled out transition from life into working out. Lame. Your warm up should be as purpose driven as your training. Why not address issues we know to be important?
Shoulder stability and mobility
Hip balance and strength
Wrist and elbow health
Knee and ankle stability
"But I don’t have any joint/muscle/movement issues."
You will. It's the reality of taking your body out to its edge. Maintenance is essential. Why not do it ahead of time? Prevent common boo boos and train hard 52 weeks a year while your opponents simp around getting petted by their osteopaths.
"But it's so boring to do that stuff."
Tough bananas. Enjoy getting benched while your boo boos get fixed.
Although, if you make your warm ups diverse and challenging it will actually get you into a good state to train. Get blood flow, CNS activity, joint lubricity and get your mind in the game. Start evolving your chiro and massage sessions from patch jobs and biological Macgyvering to actual performance boosts and optimization.
Get Strong. Be less breakable.
Anti-Fragile.
The Anti-Fragilty program is available daily on ZenPlanner.Instructional movement videos are available here: Learn more
The FP Merch Store is Open…..MostlyHello Everyone
The Frontier Performance Merch Store is open once again, here is what is different.
- We can no longer bill your account directly; you are going to need to place the order yourself.
- You no longer need to ask staff for merch, it is ALWAYS available for sale on the website.
-
The preferred method of payment is Credit Card,
- For Cash/Debit, place your order online, but please use the promo code ‘FPCASH’ or ‘FPDEBIT’ at checkout to place your order.
Merch AvailabilityDue to some information lost during the staff change over earlier this month, we no longer have a list of who pre-ordered what items before COVID hit.
From now until July 7th, please only order merch if you pre-ordered. Using the ‘honour system’ please only purchase what was ordered
After July 7th, go nuts! Anyone can order anything.
If we run out of our current stock, we can always order more.
We already have new merch in the pipeline, and pre-sales on it will be available shortly.
Releaf products will be available for sale starting Friday.
Please allow 24 hours for your order to be processed. (Including Cash/Debit Transaction)Merch can be picked up in the downstairs office.You will receive a confirmation email when your merch is ready for pickup
A warrior's place is in war, among comrades, in the fray; Exploring the frontier of their ability, mindset, determination and self. At home, in comfort, predictability, stillness and ease, Is where the warrior soul goes to die. We were taken from the front lines and isolated in our homes, But we have not died.
The Buddha claims that all things always change, and so those who enjoy change will always be happy. At Frontier Performance change has occurred, as it must, and I am very happy about it. Our program has evolved to address the diversity and needs of the Frontier Performance tribe. *FP has always been about creating a space and a system where those who love/hate themselves enough can bridge the gap between someone who participates and someone who thrives.* This has been and always will be my goal for Frontier, more so now than ever.
The future of Frontier includes more time-efficient options to make sure that every athlete gets the most out of each opportunity at FP. I have always taken great care to focus on sustainability when programming functional fitness at FP. Nevertheless, I knew that more could be done in regards to injury prevention. Athletes who rarely get boo boos and injuries don't have to deal with the headache of rehab programs and 'cant-train-hard depression'. So you will see, as we roll it out, a focused drive towards anti-fragility in all aspects of FP programming.
In addition to the anti-fragility programming, you will notice that a Functional Fitness Strength Program is now available. This program is purpose driven toward creating a balanced 90 minute experience for those who are able to and want to maximize every FP opportunity. The FFSP is a 20-30 minute supplement to your conditioning class, done before or after. It is created such that, if done 2-3 times per week, it will drive up your classic lifts [snatch, clean and jerk] and your base strength [squat, overhead]. The volume and intensity will vary progressively over the course of 12 weeks to create the super-compensatory effect of dedicated strength programming, but in a functional fitness context. This will keep the dedicated FF athlete ready for competition and consistently evolving.
My position as the Chief Psychopath in Charge of Type 2 Fun at Frontier Performance has not changed and will not change. Leading this gang of heart breakers and dream crushers has been the highlight of my existence and has taught me many things. Most important of those things, is that FP is a living breathing being, growing and evolving in total chaos with stunning order. It is predictably unpredictable, calmly intense, and these factors have nothing to do with me. Frontier Performance is a storm, and I am in the eye of it on certain days and the gale on others. *The strength of FP is in the will and the action of its people.* People create the unmeasurable magic of community and the intangible intensity that you know exists but cannot see, smell or taste. The self-understanding and actualization that comes with the FP experience cannot be manufactured, it must be organic and it can only be found within the team. Now, more than ever, we understand this; that we are nothing alone, at home, in peace and comfort. We are only our true selves together, breathing blood, gripping steel and pushing our limits.
You are not part of Frontier, you are Frontier. -Chris Lemky
Welcome BackIt’s with excitement, happiness, and pleasure that we announce, we are officially reopening Frontier Performance on Monday June 15, 2020.
In accordance to the recommendations provided by the Alberta Government, here is our reopening plan:
Please understand that we are doing everything we possibly can to manage COVID-19, and all of this information is subject to change as we learn to use our space in this new way. As the Alberta government relaxes restrictions, so will we.
Facility AdmittanceUpon arrival at Frontier Performance, please immediately use the hand sanitizer provided.
Sanitizer is available at the front/back entrance, and at the water fountain.
Please review the COVID-19 self screening checklist, each time you arrive, at the front entrance. If you answer “yes” to any of the questions, you can not participate.
Any participant that is exhibiting any symptoms cannot enter the facility or participate.
Cleanliness InitiativesWe have increased the amount of cleaning supplies available.
Always use a fresh cloth to clean up your equipment, throw the dirty cloth in the laundry bin at the conclusion of your workout.
Post-WorkoutAt the conclusion of your workout, you must clean your zone or platform
-
Mop up any sweat. (Try to avoid laying on the floor)
- Try not to use too much water so it has time to dry before the next class.
- Do not soak the platforms in water
- There is a mop for the weightlifting area, and a different mop for the conditioning area.
- All barbells/dumbbells/kettlebells/plates/pull up bars, wall balls, mats etc… must be sprayed down at the conclusion of the workout
Air Quality
- Limit Assault Bike use when possible. Assault Bikes can still be used if it is a scale-option for your own needs.
- Weather permitting, we will have the garage doors open to encourage fresh airflow.
- Please do not use the big fans.
Social Distancing Obviously due to the layout of our facility it is impossible to ask our athletes to completely avoid each other, however please do your best to comply with these recommendations:
Everyone:
- Please label your water bottles, especially Popeyes bottles.
- Attempt to form “Cohort Groups” by attending at the same time of day, with the same group of people
- No highfives, no celebrations, no happiness or joy….only bro-head-nods. No touchy touchy!
Locker Rooms:Please do your best to avoid use of the locker rooms.
- Arrive at the facility in your workout gear.
- If you can, avoid a shower.
- Please avoid use of hairblowers or any shared personal products.
- Only 2 people per locker room at a time.
- Do not bring your gym bag inside, only bring exactly what you need for the workout.
- You May leave 1 pair of shoes in the locker room, everything else must be taken home.
Conditioning AreaThe conditioning area has been split into 8 zones.
- Stay in your box for the duration of the workout
- It is acceptable to leave your box to setup your equipment, please try to space-out when people get equipment off the racks.
Platforms
- Please remain on your platform for the duration of your workout
- Avoid use of the common seating areas, or try to leave a 2 meter gap between people.
Class & Platform RegistrationAll athletes (including Weightlifters) MUST register for a class/timeslot.
* Do not arrive more than 10 minutes early to the class/time slot you have registered for.
- You will not have the ability to sign up for the entire week at once.
- Each time slot will be limited to 16 athletes MAX inside the facility at once.
- 8 per Conditioning Class
- 8 in the Weightlifting Area.
Weightlifting
Yes, you must register….for real…not joking…..but actually.
Platforms can be booked in 90 minute time slots, starting at 6:00 AM until the end of day.
You must register for a time slot.
Functional Fitness Conditioners
Classes will be 45 minutes with 15 minutes between classes dedicated to sanitizing your equipment and space.
Upon arrival for your class, please perform the standard activation routine in the upstairs area.
Cancellations, Waitlist, & No-Shows
If you register for a class, and ‘life happens’ and you need to cancel; You MUST cancel 1 hour prior to the start of class time. This is to allow proper notice to anybody on the waitlist.
If you do not cancel 1 hour prior to the start of class time, it will be counted as a no-show
Athletes who accumulate 3 no-shows within a 30 day period, may be charged a $25 no-show fee.
If you are on a waitlist for a time slot and someone cancels their spot. You will be automatically added to the slot in the order you signed up on the waitlist.***
MISC. Locker Room Lost & Found will be thrown out on Monday June 22, 2020. There are some really nice items in there that will go in the garbage.* * The Alberta Government says masks SHOULD NOT be worn during intense physical activities.
+ Masks for staff are optional
- We will not be accepting any cash payments.
Please be advised that failure to follow these procedures may result in a temporary membership suspension.
Thank you for your continued business, support, and understanding during these uncertain times. We really do love you :)
***Later this week you will receive an automated email if you have been moved off the waitlist, into the class
Farewell Shawn Lukacsy Shawn has decided to explore new opportunities and will not be rejoining the Frontier Performance team upon re-opening. We are very excited for the new opportunities Shawn plans on exploring.
Frontier Performance would not be the organization it is today if it was not for Shawn. His incredible energy and coaching knowledge will be missed.
Thank you for an amazing 6 years!
Head Coach - Colin Urquhart Colin Urquhart will be assuming the role of head coach for the Conditioning Program.
For many years Colin has been one of the primary coaches here at Frontier Performance, and currently operates the Frontier Performance Personal Training Program.
Please congratulate Colin next time you see him!
Community Manager - Rory Siddall Rory will continue his role performing marketing for Frontier, and will take on the added responsibility of taking care of member accounts/billing, and other back end administration requirements.
Since 2018 Rory has been working on various community engagement activities for Frontier Performance and we look forward to future initiatives he will produce for our community.