Free Run Gym
6593 Kitimat Rd, Unit 2 L5N 4J4 Mississauga, ON, Canada

I’m sure we’ve all heard the line you don’t need a gym to get a workout in. And whilst that is true, its not about that for many people. For many, its their own time away from home/work, mingling with other people in a different community, its their sacred space in which they carve out time for themselves. So when we had to shut the 1st time for in-person training, we knew we had to pivot & create a ‘home away from home’ type of gym environment, with the goal of establi...shing some form of continuity for our members. We got to work & since the end of March 2020, we have delivered a variety of virtual & pre-recorded workouts to mimic our in-person style & delivery as much as possible. One of the obvious challenges is equipment in that many have little to none. To address this, we loaned out equipment to members & also ensure that our programming accommodates for this. Our virtual classes are 2-way because its important for our coaches to see & speak with our members to better help them with form & technique in real time, as well as give members the time & space to speak to coaches with needs/wants, etc. Our pre-recorded workouts include a variety of strength & conditioning workouts, & we have also created themed workout series on boxing, kettlebell, or bodyweight-only workouts. This is what one of our member’s have had to say about their experience so far: I was concerned that my training might lack since I didn’t have a lot of equipment or space to workout. I was so wrong; the staff was able to tailor the classes to my small 5’ x 10’ space. I also appreciated how the coaches assisted in finding stuff at home that could double as the equipment I needed. I never would’ve thought of stuffing a backpack with books to use as a sandbag. Miss. L Xerri Whilst nothing is quite like being in the gym for us & our members, we’re determined to keep at it until we can re-open. Until then, we’ll keep creating & sweating :D ’ , + . Keep smiling & moving! LG See more

With a focus on & , here's a quick 30-40 minute workout you can do anywhere, with little to no equipment. If you don't have a yoga block, a thick book will work too, or any object with a similar size and shape. (warmup) Hip Rotations x2 each side ... - , : A1. 1-Leg Glute Bridge x :10 hold + 10 reps (x2 each leg) A2. Dead Bug Variation x 10 reps each leg alternating B1. Split Squats x 1min each leg B2. Table Top Hold x :30-45 hold C1. Glute March x 20 reps each leg C2. Slow Mt. Climber x 10 reps each leg alternating (cooldown) Hip Stretch Enjoy and as always, keep smiling & moving!

to our Coach Rodney for attaining his Spartan SGX Coach certification! It’s been 6 weeks of work & dedication & I know he can’t wait to get you all back in here to get you ready & prepped for a great season of racing in 2021! Check out the quick vid of Coach Rodney in action on some of the truss & obstacles we have. Stay tuned for more details of upcoming bootcamps, workshops & specialised OCR programmes we’re launching in 2021.

Last few days to vote for us! Will you be our Santa and give us your vote? https://www.topchoiceawards.com/vote?survey_id=OMKkIJ4M

CONGRATS to all our winners! We’ll be in touch soon to get you setup & ready for the start of the series!

CALLING all our OCR Athletes! spots in our next 4 week series of & , beginning this Monday, 7th December at 7pm. : * full participation in our 4 week online series ( ) * sessions are Monday evenings at 7pm via Zoom... * session dates 7th, 14th, 21st & 28th December 2020 : * You have to LIKE this post * You must LIKE @freerungym * Tag a friend * More Tags = more entries * Must be 18+ to enter * You must be able to join in via Zoom * Contest closes FRIDAY December 4th at 5pm The winners will be announced on SATURDAY December 5th! See more

!! ... , ! Here’s what one of our members, Mrs C, who has stuck with us since the start, had to say: During this pandemic times, I need to take control of what I can. Choosing to work out is 100% within my control. And, when we went back into a partial Stage 2, working out digitally was my only choice. For sure, it's a different workout than an in-person gym experience, but you will be amazed how challen...ged you can be with a 10lb weight. I still get that good muscle soreness feeling. So, no excuses. I throw on my workout gear, push back the coffee table and access my digital gym link. Thank you Freerun for offering this option and keeping your client's physical and mental health strong. Since the 1st shutdown in March 2020, we’ve been providing our members with various options to working out at home. In addition to our live workouts 6 days a week, we also send our members 4 new pre-recorded & detailed workouts that they can access & do anytime. To date, we have well over 120 on-demand workouts, specifically based on working out in ANY space, with little to no equipment (we have also loaned out equipment to members to further enhance their home experience). Each of our members is also allocated a coach that is their direct point of contact should they need any variations or modifications, or any other customised options to optimise their unique situations & set ups at home. So....what are you waiting for? It can be done! And it’s up to YOU! Photo 1: example of weekly email sent to members with links to new workouts Photo 2: Mrs C’s home workout space Photo 3: One of our coach’s home workout space & where many of the home workouts are filmed Photo 4: the space used when a coach teaches a live session from inside FreeRun. If you’d like to try out our virtual offerings for a complimentary trial period, DM us or email [email protected] for more info. See more

Hi all, Here we go again! As you may have heard by now, we have yet again been mandated by the government to close, commencing Monday, 23rd November. Therefore, the last day of in-person classes will be tomorrow, Saturday, 21st November 2020. At this time we have not been given any indication as to how long this closure will be. I will continue to monitor the situation and update accordingly. What does this mean for your memberships? You have 2 options:... A. Continue your membership, the benefits of which are: - continued access to all online classes - access to over 120 on-demand home workouts previously recorded this year, plus more to come, including but not limited to workouts focused on kettlebell work, boxing drills, etc. - each member will be assigned a coach as their primary point of contact to assist you with any personalised adjustments or guidance to your exercise plan - members will be able to borrow equipment from us for the duration of the shut down. If you wish to borrow equipment, please let me know and I will send you further details asap. OR B. Cancel or put your membership on hold immediately. If you choose this option, you must notify me by no later than 26th November. If I do NOT hear from you by then, your membership will continue as is. For memberships that were previously cancelled during 2020 because of COVID related reasons, I am extending our policy allowing you to return without any increase to your membership fee to 31 January 2021. This may change as the situation evolves over the next month or so and I will inform you of any changes. If you have already signed up for classes for next week onwards, I will be making the schedule changes over the next 24 hours so your bookings will be automatically cancelled. Keep a look out on the app for the updated schedule, however, I ask that you please be patient as the systems can often act like tired toddlers and be delayed or wonky. I will address and fix any issues as quick as I can. I will be sending out our finalised class schedule out tomorrow once I’ve confirmed coach availability. And lastly. If you are not already a part of the FreeRun Gym WhatsApp group and wish to join, please let me know and provide me with the best number to add you to the group with. I can only say that this whole situation is really difficult for us all but as always, my team and I will continue to do the best we can to help you navigate these times as best as we can with the services we offer. Please feel free to contact me directly should you have any questions/queries. Warmest regards, Lena Gallagher Tel: +1 905 812 5240

Week 2 in our 4-part series, Mobility & Strength for OCR is this Monday @ 7pm with Coach Jenn & Coach Rodney. This week the focus is on wrist, elbow & grip strength. Members: For the mobility portion, you will need 2 yoga blocks (or 2 books with similar thickness/size) & a towel.... For the strength portion, you will need a med to heavy KB & 2 dumbbells. See you online! See more