CrossFit Fortis

We Rise By Lifting Others

''CrossFit is a strength and conditioning program that is based on a constantly varied, high intensity of a variety of functional movements with the goal of improving total fitness. Functional movements are movements that we use in our day to day things like squatting to sit on a chair, deadlifting to pick an object off the floor or the push press to put something away in a high cupboard to show you a few. These are movements that are essential to be functional for the rest of your life. The goal of CrossFit is to be ready for anything and everything that can be thrown at you.

Every day we warm-up and activate the body, work on a certain skill or movement then tackle the WOD or Workout Of the Day as posted by CrossFit Fortis. The WODs are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique.'' (CrossFit Fortis)

Entry #2
August 23, 2018

I think like many people I was a bit scared of trying my first regular CrossFit class. You see it on TV or the Internet and you tell yourself: <<Oh, I can't do that!>> However, let me tell you that you can do that and that CrossFit Fortis can help you achieve your fitness goals. I was wrong to be scared because my coach for the night, Jerome, a local competitor, helped me learn new skills and varied the workout to fit my current fitness level. I never once felt intimidated or out of place and that's because of Jerome's guidance and professionalism. He even took time out of his schedule to talk to me after the class for a good 30 minutes. It showed that he is very passionate about CrossFit Fortis and all that they have to offer. He spoke kindly about his owners and colleagues and was proud of their successes.

Here's Jerome's bio:

CrossFit Level 1 Trainer
Originally from Chicoutimi, Quebec, Jerome started CrossFit 3 years ago and instantly fell in love with it. As Jerome was always involved in competitive sports (mostly badminton), he found in CrossFit a way to stay fit in a fun but yet competitive environment. Jerome started coaching so he could share his passion for CrossFit and show anyone how supportive and fun the CrossFit Fortis community really is to anyone intrigued by the sport.

This was today's WOD:

Warm Up
6 mins
10 Tempo Swings
9 Sit ups
8 Inch Worms
7 Cossac Squats


3 Rounds (max. 20 minutes)
30 Back Squat
20 Push Press 
10 Burpee Pull Up


I highlighted in yellow a few new drills and skills that I've learned. It's always fun to learn new skills and I think it's great that CrossFit Fortis offers this type of training to Ottawa/Orléans. Learning keeps things interesting.

On a personal note, I was able to complete two rounds of the WOD and added 21 back squat reps. I might have to try CrossFit again!

Entry #1
July 15, 2016

This is another throwback blog post.

My wife and I attended one of CrossFit Fortis' Open House Crossfit Session.

The session started with a warm-up. The instructor showed us how to perform properly all of the movements we would be doing during the workout. The work-out itself was an AMRAP (as many rounds as possible). The instructor gave us poker chips so that we would remember how many rounds we completed. Everytime we completed a round, we would add a poker chip to our total. It was a small class which allowed us to receive good feedback from the instructor.

What I like about an AMRAP workout is that you can go at your own pace. If you're new to working out you can take it easy and if you're an experienced athlete you can go as quickly as you want. Both my wife and I got to sweat a lot and improve our cardiovascular and muscular abilities. I often used the AMRAP workouts in my bootcamps.

Here's what their website has to say about the workout:

Every Saturday at 10:00 a.m., CrossFit Fortis is offering a free a one hour introductory class. The first 20 people to sign up online will be guaranteed a spot for the class. The sessions will give you an introduction to the movements, the intensity and the friendly atmosphere CrossFit Fortis has to offer. CrossFit Fortis is certain that after your experience at this class, you will be motivated to join the CrossFit Fortis community by becoming a member and changing your life.

If you want a free intense workout in a friendly environment, try out CrossFit Fortis.