To provide law enforcement, fire rescue, military, and public service agencies the most efficient, effective, and functional physical fitness training; to instill a sense of pride in all agency members in maintaining a healthy lifestyle by teaching the importance of fitness as a lifestyle, not a means to an end; to have each and every client be confident they are “Fit For Duty.”

To encourage the civilian general fitness population to train the Code 5 way with honest-to-goodness, old-school training using hard work to see real results through functional fitness.


To offer realistic fitness programs and testing protocols to law enforcement, public safety and general fitness populations. To be the industry standard in functional fitness training and teaching, and to accomplish this by offering hands-on classes and programs along with resources such as online training, publications, DVDs, workshops, and seminars


Integrity – Dare to be yourself in the face of adversity. Choose right over wrong, ethic over convenience, and truth over popularity... there is never a wrong time to do the right thing.
Honesty – with yourself, your colleagues, your family, your friends

Motivation – to continue, even in the face of adversity…  people do not lack strength, they lack will.
Drive – to succeed and to be the best of your ability
Passion – for your career and life
Courage – the quality that guarantees all others

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Kettlebell Training


PROUD TO BE - OKC, KetAcademy, RKC, SFG, ATSCI, IKSFA, and... MS!!

Trish became a Russian Kettlebell Challenge Certified Instructor (RKC) in June 2006, assist instructed in LA 2008 and Philly 2010, and is working hard to bring the best kettlebell training and programs to Vancouver!

"It was a tough and gruelling three days of sweat-dripping, fear-inspiring, pain-tolerating training with the best instructors on the continent – and I loved every minute of it!" she says.  And what she knows is that she's become a better trainer, with a passion and energy that's infectious. If you have any questions on kettlebells or training, call 604-789-7175 or e-mail kettlebells@code5fitness.com

Happy Client "Victims":

I am 53 years old, and have been training for various activities since I was 14. These activities include track and rugby in high school, football at SFU, martial arts (stickfighting, grappling, kickboxing), triathlon, kayaking, and hiking the Inca trail in Peru. I have tried LSD (long slow distance, not the drug!), interval training, circuit training, High Intensity Training, and a lot other stuff. The best total fitness training I have ever tried is Trish Dong's Kettlebell class.

I started 1 1/2 years ago, thinking I would pick up a kettlebell, a few pointers, and then do my own thing. I am still taking the class, I am still learning, I am very impressed with kettlebells, and even more so with Trish. Kettlebells work the body as a unit, from the toes to the top of the head. They teach you how to use your body as a total entity, not a collection of isolated parts. When you finish a workout, all your muscles are worked (especially the oh-so-trendy core), your lungs are baked, and your agility has been improved (once you can walk without wobbling).

But kettlebells are a tool, and like any tool, you need to know how to use them.... and this is what Trish can do. She has a rare ability to teach movement, and to inspire people. She can lead a group class, while monitoring and correcting each person, and, if need be, modifying the work out to suit individual strengths and weaknesses. This is a very rare skill. In closing, the best way to find out about kettlebells, and about good solid instruction is to come out and try it... to quote Emerson, "Do the thing, and you will have the power".

- Lew Cottell
Lakan Isa (black belt) Maharlika Arnis

The integration of Kettlebells forces you to really incorporate your core. When you go to the gym, most exercise is about isolation training and that does not coordinate the body to work as one. But with Kettlebells, it forces your body to basically have everything work as one, especially the core. And anybody that really understands where your power comes from, it comes from your core. For people training for the push/pull in Tricia's POPAT class, remember how Trish always talks about using your core with explosiveness, and demonstrating how to move your hips to create true power in the body? The byproduct of training with Kettlebells is that you become more explosive, and this you cannot achieve with a bodybuilding-type of workout, which does not help to integrate the body. The Kettlebell concept delivers a total body workout with muscular and cardio training like no other. After just a couple of weeks, my ability to perform physical tasks that require total body strength and core strength increased noticeably and rapidly, especially for the push/pull. If you want to invest your time in any sort of training or conditioning and get the maximum results in the minimum amount of time, you want Tricia's Kettlebell training.

- Mark Goh

For more testimonials visit: http://www.dragondoor.com/tricia-dong/


It can not only make you powerful, strong, and resilient, but also lean, flexible and graceful. It gets your heart pumping, boosts your energy levels, and melts fat faster than a deep fryer. And it’s been around for only a few hundred years. It's a kettlebell, and it’s the latest North American strength-training obsession.

Kettlebells are an ancient Russian weight-training tool shaped like a cannonball with a thick handle. They range in weight from 4kg (9lbs) to 48kg (105lbs), and are quickly becoming the strength tool of choice for athletes, coaches, and trainers. But kettlebells are for more than just the pros and ‘hardcore’ fitness buffs – everyone and anyone can lift kettlebells and reap muscular strength, endurance, flexibility and cardiovascular benefits with every workout.

Whether you are a fitness neophyte or an experienced trainer, kettlebells have a place in every program. Stay-at-home parents, busy executives, the time-pressed and budget-conscious all find kettlebells are the answer to their fitness needs. There’s no need to buy an expensive gym membership or have a lot of space to stack all the dust-collecting, late-night-TV gizmos – kettlebells are a complete hand-held gym that you can take anywhere.

Kettlebells focus on movement not muscle. Clients quickly discover just how functional training with kettlebells can be as the core strength-building benefits transfer to realistic, daily-life situations. Instead of isolating single muscles like with barbells or dumbbells, kettlebell movements work the entire body as a unit. Bodybuilders and figure competitors strive towards muscle size, definition, and symmetry, but often have a weak core. Kettlebell gireviks (KB lifter), however, become stronger from the inside out.

Kettlebells combine many training protocols simultaneously:

Core strength -
kettlebell movements teach the body to stabilize the core, as almost all movements are done free-standing.
kettlebell training develops strength in ALL planes of movement. We live and play in a three-dimensional world, and we should train accordingly.
kettlebell training promotes the body to ‘open’ up due the nature of multi-planer movement, and promotes increased range-of-motion in the joints.
Balance and stability
kettlebell training is off-centred and focused. This calls for tremendous attention to balance as the weight travels through the air.
kettlebell training teaches ‘connection’ of your upper and lower body. This element provides athletes a superior edge in their training protocol due to greater body rhythm and awareness.
most training protocols address acceleration but not deceleration, which is why most athletes get injured in a ‘deceleration’ mode. Kettlebell training addresses both acceleration and deceleration, therefore enhancing athletic performance.
kettlebell training offers a different type of loading that allows the athlete to combine all of the above elements and teach the body to be strong and resilient in ‘compromised’ positions
Resilience to Injury
kettlebell training offers complete development in all planes of movement, therefore preventing more injuries.
kettlebell training, especially ballistic exercises, will enhance cardiovascular training. The conditioning aspect will also help to develop better weight management.

Kettlebell Classes, Workshops and Seminars with Code 5 Fitness!

For our ongoing drop-in kettlebell class schedule and Intro to KB workshop, see the Programs page, or book corporate, group, or private workshops with Code 5 Fitness. We provide kettlebells and safe instruction for fun and fitness! For more information, call 604-789-7175.

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