The head coach, Roch Proteau, will assign you a board during your free introduction. There are 9 daily boards where you will find the list of exercises for the day based on your level. The board always starts with mobility and specific activation to prepare your body for the workout. The exercises combine strength, gymnastics, and cardiovascular training. The program is always different and is made for you to always make progress in your fitness journey!

The program is made for 5 training days during the week, but you are free to do as few or as many workouts as you want. You can come to the gym whenever you want and for as long as you want during opening hours. A coach is always available to help you during peak hours, and there is always someone to help you at any time.

The boards are available weekly in the unique PRO1 PROGRAMMING mobile application (iOS and Android), along with videos explaining each movement.

Our private CrossFit class is a one-on-one training session with a certified CrossFit coach. This type of class is ideal for people who want the personalized attention and guidance of a coach or who have specific fitness goals that they want to achieve.

During the private CrossFit class, your coach will work with you to assess your current fitness level and goals. They will then develop a personalized workout plan that is tailored to your individual needs. Your coach will also instruct you on proper form and technique and help you modify exercises as needed.

Private CrossFit classes can benefit people of all fitness levels, from beginners to experienced athletes.

Our semi-private CrossFit class is a small group training session with a certified CrossFit coach. Typically, semi-private classes have at most 4 participants. This type of class is a good option for people who want the benefits of personalized attention from a coach but also want to enjoy the camaraderie and motivation of working out with a group or are on a budget.

During a semi-private CrossFit class, your coach will lead you through a warm-up, skill instruction, and a workout of the day (WOD). The WOD will be tailored to the fitness level and goals of the participants in the class. Your coach will instruct you on proper form and technique and help you modify exercises as needed.

Semi-private CrossFit classes can benefit people of all fitness levels, from beginners to experienced athletes.

The postnatal fitness class is a specialized class designed for women who have recently given birth. These classes typically focus on helping women rebuild their core strength, improve pelvic floor function, and regain pre-pregnancy fitness levels.

Postnatal fitness classes are led by Josée Bélanger, our kinesiologist and Olympian, who has specialized training in working with postpartum women. Josée will guide you on exercising safely and effectively after giving birth.

If you are considering attending a postnatal fitness class, it is important to talk to your doctor first to ensure that it is safe to exercise. Josée will guide you to start slowly and gradually increase the intensity and duration of your workouts as you get stronger.

The health assessment at CrossFit PRO1 gym is a comprehensive evaluation of your fitness level, health status, and risk factors for injury, including sleep and nutrition. The evaluation is performed by Roch Proteau and includes the following components:

• Physical assessment: This includes reviewing your medical history, a functional movement assessment, and a body composition analysis.
• Fitness assessment: This includes a variety of tests to measure your strength, endurance, and flexibility.
• Risk assessment: This includes evaluating your risk factors for injury, such as age, past injuries, current health conditions, sleep, and nutrition.
• Sleep assessment: This includes questions about your sleep habits, such as how long you sleep each night, how well you sleep, and whether you experience any sleep problems.
• Nutrition assessment: This includes questions about your eating habits, such as what you eat and drink on a typical day and whether you have any dietary restrictions or allergies.

Based on the health assessment results, Roch will develop a personalized training plan tailored to your individual needs and goals. The coach will also guide you on how to exercise safely and effectively and improve your sleep and nutrition.

The CrossFit Pro1 team is a group of highly motivated and experienced coaches who are dedicated to helping their athletes achieve their fitness goals. The team has a proven track record of success, having competed in the CrossFit Games and Regionals.

The team is made up of a diverse group of coaches with a variety of backgrounds. Some coaches have competed in CrossFit competitions, while others have a background in kinesiology or nutrition. This diversity of experience and expertise allows the team to provide their athletes with a comprehensive and individualized training program.

The CrossFit Pro1 team is committed to creating a supportive and welcoming environment for their athletes. The coaches are passionate about helping their athletes reach their full potential and are always willing to go the extra mile to support them.

The CrossFit Pro1 team is excellent for athletes of all experience levels. Whether you are a beginner or a seasoned competitor, the team can help you achieve your fitness goals.

Read more about the team and their achievements!

CrossFit Pro1 Montreal is a spacious and well-equipped facility perfect for CrossFit athletes of all levels. The gym has over 7200 square feet of indoor space and 1500 outdoor, equipped with brand-new equipment sponsored by Iron Bull Strength.

The gym is open 7 days a week, weekdays from 6 am to 8 pm and weekends from 9 am to noon. It’s located in the Pointe-Saint-Charles neighborhood, less than 15 minutes away from downtown Montreal by car.

The CrossFit Pro1 Montreal facility also has free parking and is equipped with HEPA air filters and a water purification system. This means that you can focus on your workout without worrying about the air or water quality.

The CrossFit Pro1 Montreal facility is a great place to train for CrossFit competitions or simply to improve your overall fitness. The gym has state-of-the-art equipment, a variety of programs tailored to your personal objectives, and a supportive community of athletes.