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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Instructor Bio

Tricia Dong, Owner/ Operator, 

Code 5 fitness


Tricia is a registered Can-Fit-Pro Fitness Trainer, Russian Kettlebell fitness coach, and Kettlebell Sport (GS) Coach. She is also the head instructor of the renowned Police Training Program at the Vancouver YWCA, where she trains law enforcement hopefuls to pass the demanding physical fitness requirements.


As a proud leader in the kettlebell field since 2006, Tricia has presented workshops and demos for large and small groups at local, national and international conferences and seminars.  Highlights include working with: The Justice Institute of British Columbia (JIBC) Police Academy, CFB 19 Wing Comox, The British Columbia Regiment (DCO), Can-Fit-Pro, BCRPA, YWCA, Ryan Lee Bootcamp (Stamford, CT), numerous fitness events and promotions, various corporate workshops (BCIT, MacDonald Dettweiller), and was an Assistant Instructor at the 2008 RKC at UCLA and 2010 RKC in Philadelphia. 


Diversifying her love for kettlebells, Tricia has also had the honour to train Girevoy (Kettlebell) Sport (GS) under World Champion Russian Kettlebell Sport coaches Sergey Rudnev and Sergey Rachinskiy in Los Angeles, CA in Oct 2010.  In her first kettlebell competition in September 2011 in Seattle, she placed first in the 10 min snatch (12kg) and Long Cycle (16kg) events, attaining IKFF Rank I (Snatch) and Rank III (L/C). In May 2012 Tricia earned her GS Level 1 coaching certification with IKSFA in Tacoma, WA, and competed later that month in Seattle, WA (IKFF) and Victoria, BC (WKC), earning Rank 1 with the 16kg in both Snatch and L/C. At the IKFF National Kettlebell Championships in Detroit, MI, Nov 17, 2012, she had the honour of competing as the only Canadian on the inaugural IKSFA Sport KB Nationals Team, along with Russian World Champions Aleksander Khvostov, Sergei Merkulin, and Sergey Rudnev.  There she achieved the rank of Candidate, Master of Sport (CMS) in professional Long Cycle with the 20kg bell, 65kg weight category.  In Feb 2013, at the OKC Cali Open KB Competition in Costa Mesa, CA, Tricia competed both in the 5 min Snatch event with 12kg bell, and braved the 24kg bell for the first time on the platform in Long Cycle, earning two more gold medals under the watchful eye of World Champion Denis Vasiliev. In February 2014 at the OKC Championships, she reached her goal of Master of Sport ranking in OALC with the 20kg bell, for a total of 106 reps. She has also been an advocate for Two-Arm Long Cycle being recognized as an event for females, and has performed exhibition sets (as there are no current official rankings for TALC) with double 12s and 16s at various competitions in 2014 & 2015.


Thanks to her Kettlebell expertise Tricia has appeared in the Vancouver Province, Vancouver Sun, Georgia Straight, National Post, Metro, Vitalics Magazine, Breakfast Television, Channel M, Shaw TV, CBC Radio-Canada International, quoted and interviewed in numerous online blogs and fitness resources, and has appeared in two kettlebell DVDs as well as The Great Kettlebell Handbook and Poster series.  Since 2013 she  successfully hosted two One-Hour Long Cycle charity events, as well as the OKC International Vancouver Kettlebell Open Competition.


A former Police Constable and career Firefighter, Tricia is currently a private security contractor, and Level 3 Occupational First Aid Attendant at BC Place Stadium. A blue belt with the Police Judo Club, she is also learning other fighting and defence systems, namely Brazilian Jiu-Jitsu (gi only) and Filipino Martial Arts (Modern Arnis, Kali Ilustrisimo, Eskrima).  She’s raced 5km, 8km, and 10km runs, two half- and two full marathons and a sprint distance triathlon as well as the 2011 Whistler Warrior Dash and 2012 Tough Mudder. On the more artistic side, Tricia is also a semi-professional Polynesian dancer, recreational salsa dancer and freelance photojournalist. She also has a BA in Criminology, a Certificate in Journalism and is fluent in Spanish.


In addition to Police and Kettlebell training, she has also prepared Canadian Forces Primary Reservists (BCR DCO 39 BDE) for workup training and overseas deployment to Afghanistan.  Drawing on her experience in Fire, she is proud to offer Firefighter Fitness Training, designed to prepare firefighter applicants and pre-recruits for the demanding fitness standards for structural firefighters.  In addition, she collaborates with champion JuJitsu coach Todd Smith, Filipino Martial Artist Guro Brent Matsuda, Ikatan Kali founder Guro Louie Lindo, and USS/ Modern Cimande Guro Ed Wong to offer Street Self-Defence Workshops, Intro to FMA, and KB for Combat Martial arts, both for women-only and co-ed civilian participants.


Tricia and her associates are available for police, fire, military, self-defence or kettlebell training, coaching and instruction, as well as fitness workshops, seminars and presentations.

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