CrossFit
CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone—people who are just starting out and people who have trained for years.
Your Coaches
Rob Lalonde
Owner / Coach
In his mid-teens, Rob began to take a keen interest in lifting weights and gradually his appreciation and understanding of physical fitness and nutrition began to grow. He has seen the difference that these changes can make in people of all ages and it was this realization that pushed him to pursue fitness as a career. In 2012 Rob opened a small personal training studio and began sharing what he had learned. In 2013 he was introduced to CrossFit. Unlike a lot of the training methodologies that he was familiar with, CrossFit had […]
Val Hoang
Owner / Coach
Val grew up playing basketball and touch football in high school and has always loved sports. She found CrossFit in 2012 after a friend mentioned it to her and was quickly hooked. With a keen eye for movement and genuine sense of helping others, she got her CrossFit Level 1 certificate in 2014 and began coaching at the CrossFit box she was attending. Val was drawn to the Olympic weightlifting portion of CrossFit from day one and I guess you can say she found her calling. She started competing competitively […]
Erik Caron
Coach
Erik’s life has always revolved around athletics – from playing many sports at a young age, to playing Junior ‘A’ and then U.S. Collegiate hockey, as well as coaching/teaching hockey along the way. Over those years, Erik had the privilege of working with many well respected trainers and nutritionists (NHL, NCAA and Minor Professional) and alongside many elite athletes. Erik always placed an emphasis and enjoyed the training and nutrition aspect off the ice that came with playing sports at an elite level. Playing sports taught him many life lessons […]
Terry Walker
Coach
Terry grew up on the rinks in Northern Ontario and has always had a passion for all things sports. From competitive hockey to football to years at local gyms, he has always been fascinated with fitness. Around 2007, Terry stumbled across the Crossfit.com website, he remembers trying to wrap his head around their concept and Olympic Lifts, and adapted in his training the simple concept of working out with minimum breaks between sets. As the years went by he never considered that CrossFit had expanded out of the California garage […]
Sarah-Lynne Begin
Kids & Teens Coach
Kurtis Collins
GM / Coach
Susie Proffitt
Stretch / Yoga
Susie wasn’t an “athletic” kid but she could climb anything and run fast. At 18 she took an interest in fitness and nutrition. Going to Kemptville college for a Food and Nutrition Management program and then Algonquin college for Fitness and Lifestyle. In 2001 she became certified as a personal trainer and has worked in the fitness industry for over 20 years. Her interest in yoga came a bit later and she did her first yoga teacher training 2012. She believes the combination of strength training and mobility is what […]
Ty Zorn
Kids & Teens Coach
Class Times
Monday – Friday
6:00AM
7:00AM
11:00AM
12:00PM
4:30PM
5:30PM
6:30PM*
*except Thursday
Saturday
9:00AM
10:00AM
Sunday
No Classes
Monday – Friday
5:30PM (U13)
6:30PM (U17)
Monday – Friday
8:00AM – 10:45AM
1:00PM – 4:30PM
Saturday
11:00AM – 1:00PM
Sunday
9:00AM – 12:00PM
Memberships
-
$
199
Crash Course
- Learn the basics
-
- (3) 1-on-1 Training Sessions
- Learn the fundamentals of CrossFit
- Practice proper form and technique
-
$
68
bi-weekly
- 2x Week
-
- 2 CrossFit Classes Per Week
- 1 Hour
- SugarWOD (Workout Tracking)
- Detailed Class Notes
- Virtual Membership Included
- *Beginners must complete Crash Course.
-
$
88
bi-weekly
- Unlimited
-
- Unlimited Classes & Open Gym
- 1 Hour
- SugarWOD (Workout Tracking)
- Detailed Class Notes
- Virtual Membership Included
- *Beginners must complete Crash Course.
Frequently Asked Questions
I’d like to try CrossFit but I find it intimidating…
Believe it or not, almost everyone feels that way before they try it for themselves. You may have seen videos of the top CrossFit athletes doing incredible things or you may have doubts about your own abilities and that’s perfectly okay.
At Landmark Strength, we’re here to help every single person that walks through our doors. Our members are some of the most kind and friendly people out there and they won’t hesitate to give you a warm welcome or a helping hand.
We’re all in this together and we would love to have you join us.
What equipment do I need?
Not much. If you have some athletic shoes, a water bottle, shorts and a t-shirt, you’ll be just fine. CrossFit doesn’t require that you buy a whole bunch of equipment in order to participate in the workouts, however if you want to have the best experience, there are a few items that would make for a wise investment. “CrossFit shoes”, which generally refers to Reebok’s Nano, Nike’s Metcon, Under Armour’s TriBase Reign or NoBull’s Trainer, are a sound investment. These shoes have flat soles, ample stability and are durable enough to withstand a ton of workouts.
Do I need to be fit to participate in CrossFit?
The short answer is no – anyone can do CrossFit. Whether you’re young or old, in shape or inactive, you can enjoy the benefits of doing CrossFit. If you’re already fit then great, you’ll improve your fitness and we can help you work on any weaknesses you think you may have. CrossFit is also a great way to get introduced to fitness as it is a well rounded program that will increase not only your strength and conditioning but your confidence as well.
Is CrossFit dangerous?
No. CrossFit is only dangerous when you have bad coaching or an ego too big for your own shoes. We believe in performing movements in a safe and effective manner – in the correct manner.
Our coaches do not allow more weight to be added to the barbell if someone is not moving well. This is what scaling is for. There is no shame in decreasing the weight or modifying a movement to allow you to move better and safely. The only person you have to compete with at the gym is yourself.
Additionally, it is important to listen to your body. If something hurts and does not feel right, let your coach know and stop what you’re doing.
What if I have old injuries?
You’re certainly not alone! One of the greatest things about CrossFit is that all of the movements are scalable. If you have an old nagging injury or something hurts, we’ll help you find a better suited safe alternative to keep you on your path towards fitness & health.
Again, if anything hurts during the workout, let your coach know and stop what you’re doing. We do not believe in pushing through injury.
What if I’m too old to workout at high intensity?
Anyone can be an athlete at Landmark Strength. We’ll help you scale the workouts appropriately and as your fitness improves and your work capacity increases, your ability to lift heavier weights or perform more difficult movements will also improve. No matter where you start, improvement should always be the goal. Be better than you were yesterday!
It seems expensive...
At first glance it may appear that your membership at the local big box gym is a bargain but if you’re struggling to see results and are lacking a sense of direction, it is likely nothing but a waste of your time and money. Typically your next best option would be to sign up for personal training.
To put things into perspective: your average personal training session at a commercial gym or a private studio can range from $40 – $80 per hour. If you planned on training 3 days per week you’d be looking at paying anywhere between $480 – $960 per month.
Our memberships range between $120-$200 per month and give you the freedom to attend as often as you’d like.
Our classes have a soft cap of 16 participants ensuring that everyone gets the appropriate level of attention and coaching. If a class has more than 16 participants, a 2nd coach will be added to the class. We take care of the workout programming, provide constant feedback and provide an atmosphere that you just won’t find at your typical commercial gym.
I'd love to join but I'm locked into a contract elsewhere.
Lucky you! We’ll cover the cost of your cancellation fee. All you need to do is show us proof of cancellation and we’ll deduct the cancellation fee off of your first two bi-weekly payments. ($150 maximum)
Please contact us for more information.
I have more questions...
There are a couple of ways to reach us.
- You can send us a message on Facebook or Instagram.
- If you’d like to speak to us by phone, we can be reached at (613) – 864 – 6365.
- If you prefer email, reach out to info@landmarkstrength.com and we’ll respond as soon as possible.