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WELCOME TO


CODE 5 FITNESS


TRAIN LIKE LAW ENFORCEMENT

Discover a Fitness Program Tailored for Duty and Beyond

Join Code 5 Fitness, where our roots lie in serving law enforcement officers
with specialized training designed to meet the rigorous demands of their roles.
Founder Tricia Dong, a former VPD officer, recognized the gap between
traditional gym programs and the unique fitness requirements of law enforcement
personnel. Drawing from her extensive experience, Tricia developed a
revolutionary approach centered on functional movement rather than traditional
muscle-building techniques.

At Code 5 Fitness, we’re dedicated to preparing individuals for the challenges
they’ll face during the application process, Academy training, and the daily
responsibilities of law enforcement. Our programs aren’t just about fitness;
they’re about ensuring you’re “Fit For Duty” in every aspect of your career and
life.

Whether you’re a sworn officer, a hopeful recruit, or a civilian seeking a new
level of fitness, Code 5 Fitness is your path to strength, resilience, and
readiness. Step into a training regimen that’s as dynamic as your commitment to
public safety.

Ready to answer the call? Let’s train together.

Explore Our Training Programs



ABOUT US


BE THE BEST
YOU CAN BE

At Code 5 Fitness, we are dedicated to revolutionizing fitness training for law
enforcement officers, fire rescue personnel, military personnel, and public
service agencies. Founded by Tricia Dong, a former law enforcement officer with
the Vancouver Police Department and a seasoned fitness trainer, Code 5 Fitness
is committed to providing specialized training that meets the unique physical
demands of these roles.

With a deep understanding of the challenges faced by individuals in law
enforcement and public safety, Tricia Dong has crafted a training approach
focused on functional movement. Unlike traditional gym programs, our training
methodology emphasizes practical fitness that prepares individuals for the
real-world demands of their professions.

Our mission is simple yet powerful: to equip our clients with the strength,
agility, and endurance necessary to excel in their roles and to lead healthy,
fulfilling lives beyond the uniform. Whether you’re preparing for the police
academy, maintaining peak performance as a seasoned officer, or simply seeking
to improve your overall fitness, Code 5 Fitness is here to support you every
step of the way.

Explore our full range of programs and discover how Code 5 Fitness can help you
achieve your fitness goals and become “Fit For Duty.”

Learn More About Us



TRAINING PROGRAMS


POLICE TRAINING

Prepare yourself for the physical demands of law enforcement with our
specialized Police Training program. Led by experienced instructors, our
training focuses on functional movements and practical exercises tailored to the
needs of police recruits, officers, and other law enforcement professionals. Key
highlights include:

 * Comprehensive fitness assessments
 * Specific training for police physical fitness tests (POPAT, PARE, COPAT,
   SOPAT)
 * Real-world scenario simulations
 * Injury prevention techniques
 * Continuous support and guidance throughout your training journey

Learn More


FIREFIGHTER FITNESS

Achieve peak performance and readiness for the demanding role of a firefighter
with our Firefighter Fitness program. Our training regimen focuses on strength,
endurance, and agility to prepare you for the physical challenges of
firefighting. Highlights of our program include:

 * Functional strength training tailored for firefighting tasks
 * Cardiovascular conditioning specific to firefighting scenarios
 * High-intensity interval training (HIIT) sessions
 * Firefighter-specific drills and simulations
 * Injury prevention strategies and rehabilitation exercises

Learn More



KETTLEBELL TRAINING

Experience the transformative power of kettlebell training with our dynamic
Kettlebell Training program. Led by certified kettlebell instructors, our
sessions focus on building strength, endurance, and mobility using kettlebell
exercises. Key highlights include:

 * Proper kettlebell technique instruction
 * Progressive workouts suitable for all fitness levels
 * Functional movements targeting multiple muscle groups
 * Cardiovascular conditioning and fat loss benefits
 * Individualized coaching and feedback for optimal results

Learn More


SELF-DEFENSE WORKSHOPS

Equip yourself with essential self-defense skills and techniques through our
empowering Self-Defense Workshops. Led by experienced martial arts instructors,
our workshops provide practical strategies for personal safety and protection.
Highlights of our workshops include:

 * Basic self-defense techniques for real-life scenarios
 * Situational awareness and threat assessment training
 * Effective striking, blocking, and grappling techniques
 * Confidence-building exercises and role-playing simulations
 * Ongoing support and resources for continued self-defense education

Learn More


TESTIMONIALS


DON’T JUST TAKE OUR WORD FOR IT

★★★★★ 5/5
"Code 5 is more than just preparation for a tough career. You meet lifelong
supporters and family with this group. I took part in PARE prep over 3 years ago
and I cannot express how awesome it was. Tricia, even to today, checks in on me
and my career (3 yrs CBSA). If you’re considering a law enforcement career you
need to do this program. I had no idea what the physicals were and when I left
code 5 I felt prepared. Even ran at training as one of the 'done this' crew. Not
to mention friends for life. Stay safe out there."
K.S., CBSA Officer
★★★★★ 5/5
"I came to Code Five almost a year ago to improve my edge in the POPAT. What I
received was not only outstanding coaching for the physical component, but also
huge insight to the mental challenge. I've come along way with my time at code
five and attribute my success to a positive attitude and amazing support from
the fiver family. You won't find finer training for LEO anywhere! Starting POPAT
time 3:50, current POPAT time 3 flat. Come taste the pennies!"
L.D., RCMP Officer
★★★★★ 5/5
"The best total fitness training I have ever tried is Trish Dong's Kettlebell
class. 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."
Lew Cottell
Lakan Isa (black belt) Maharlika Arnis
★★★★★ 5/5
"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."
Mark Goh



CODE 5 FITNESS

 * code5fitness@gmail.com
 * 604-789-7175
 * Police Fitness Training Location: Chinese Cultural Centre - 50 E. Pender
   Street, Vancouver, BC