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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Code 5 Fitness offers various run clinics and coaching programs for people who are serious about their training. Whether you are an applicant to a law enforcement agency, fire department, the Armed Forces, a kettlebell aficionado or a fitness enthusiast seeking a new challenge, we have a program for you.

Code 5 Fitness offers the following programs for Winter 2019:

Police Training Class: Obstacle Course


The benchmark for POPAT/PARE fitness preparation is stronger than ever! This class was the reason Code 5 Fitness started, and it has been a wonderfully satisfying journey. To see so many grads succeed in reaching their goals and go from “client” to “Constable” is an incredible feeling!  If you need help training for and passing a police fitness test, look no further.  Often imitated, never duplicated, the Code 5 Fitness Police Training Program is an industry standard. For full program details, click HERE


Date / Time: Mondays, 7pm – 9pm, (POPAT/PARE 2-hour class; please arrive before 7pm!) Classes start Jan 7, 2019

Location: YWCA Vancouver (535 Hornby Street)

Cost: $35 drop-in (pre-registration not required)


Police Metabolic Conditioning Class

This metabolic conditioning class may incorporate elements of the POPAT/ PARE obstacle course, or Firefighter Combat Challenge/ CPAT, combined with other equipment/ bodyweight exercises, to deliver a sweat-inducing workout that will test the strength of not only your body, but also your mind and spirit. All levels of fitness are welcome, as the exercises are scalable to individual needs. Functional, tactical, and fun, each week is a different circuit! Especially suited for candidates for police, fire, military, or paramedic careers.

Dates/ Times:  Thursdays, 7:45 - 8:45pm Classes start Jan 10, 2019

Location: YWCA Studio 2

Cost: $25 drop-in 

Police Training: Full Program


This is a 6-week comprehensive program incorporating 6 each of consecutive Mondays and Thursdays as described above.  It is the best way to monitor improvements and track results, under the watchful supervision of Code 5 staff.  In our opinion, the most improvement and gains come from a steady program which holds you accountable to consistent training, a solid work ethic, and positive attitude. At Code 5, we pride ourselves on creating excellent candidates... this program will be your best bet for success!

Dates/ Times:  Mondays, 7:00pm – 9:00pm, (POPAT/PARE), & Thursdays, 7:45 - 8:45pm (Met-Con Class)  ** Starts January 7, 2019

Location: YWCA

Cost: $300 (12 consecutive classes)

*** Pre-registration is mandatory.  Pro-rated price for missed first week classes only.  No credit reserved for missed classes. ***

Street Self-Defence Workshop


Former Police Officer and Owner of Code 5 Fitness Tricia Dong teams with a highly acclaimed Martial Arts instructor (Brent Matsuda, Todd Smith, or Edwin Tam, depending on availability) to provide a co-ed workshop on how to defend against and survive a violent personal attack. On the street, there is no ring or cage, there are no referees, and you cannot tap out. With no medals for second place in a real-world attack, there is only one winner, and in this workshop, it shall be YOU. Tricia will show you what to do to ensure you have the mental preparedness, self-confidence, and physical capabilities to defeat your attacker. 

Men – this is a great opportunity to learn some practical self-defence in a non-competitive, non-intimidating environment. Emphasis will be on natural body movement, not memorization of complicated systems of attack and defence so the student won’t be overwhelmed with too many moves in the toolbox. 

Ladies – if you have ever said to yourself, “It won’t happen to me”, after seeing reports of another “Stranger Danger!” personal attack on the news, you are WRONG. It DOES happen to nice people like yourself, it CAN happen to you, but there IS something you can do about it! If you are prepared, you can avoid becoming another crime statistic on the six o’clock news.

Dress Code: Street clothing; please bring a long-sleeved sweatshirt or jacket. ** No experience necessary! **

Date/ Time: TBA

Location: Vancouver (register for details)

Cost:  $45 drop-in.  Pre-registration mandatory 


Co-Ed Intro to FMA Workshop


A first in Vancouver! This is a 3-hour, hands-on workshop introducing women to the basics of Filipino Martial Arts, taught by Guro Louie Lindo, Chief Instructor of Ikatan Kali/ Silat Canada, and hosted by Tricia Dong of Code 5 Fitness. Participants will be taught logical progressions of body movement with a system of open hand and single-stick strikes, blocks, and parries influenced from a blend of Filipino Martial Arts. No experience is necessary! 

Date: 2019

Location: TBA

Skid Row Walking Tour


A client favourite, the Skid Row Walking Tour is an essential and invaluable life and career lesson for police hopefuls and civilians alike.  Shocking and saddening, yet profoundly eye-opening and inspiring, we take a 2-hour stroll through the most notorious neighbourhood in North America for a first-hand glimpse of what life is like in the DTES – from a local perspective. What you see in sanitized media stories is often quite different than the stark reality of everyday life in Canada’s poorest postal code. Each tour yields different experiences, from honest talks with addicts, long-time residents, outreach workers, to tours of S.R.O.s, emergency shelters, detox, community resources, and more.


Dates/ Times: TBA

Location: Meet at Starbucks, International Village

Cost: $40. 

Registration mandatory at code5fitness@gmail.com

Kettlebell Classes!


Kickstart Kettlebells Workshop (KB Fit: Intro)


This 2-hour introductory workshop is for beginners wanting to learn basic general fitness kettlebell technique to establish a strong foundation. After this session, participants will be able to drop-in to any group KB classes, or if they would like to purchase their own bell, work confidently on their own. 

Date: TBA

Time: 9:30 - 11:30 am

Cost: $80

Location: TBA

Introduction to Girevoy Sport (KB Sport: Intro)


This 2-hour workshop concentrates on and reviews the fundamental lifts in Girevoy (Kettlebell) Sport: the Snatch and Long Cycle (Clean & Jerk) events; emphasis is on technique and form.  After this session, participants will be able to drop-in to the ongoing group KB classes, or train with a coach with the goal of entering a GS competition. 

Date: TBA

Time: TBA

Cost: $80 

Location: TBA

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