START HERE
A GROUP CLASS BUILT TO ACTUALLY COACH YOU.
12 PEOPLE PER CROSSFIT OR HYROX CLASS. NEVER MORE.
Here, you’re not a number. You’re someone we actually follow, class after class.
Roch, PRO1's founder, gets back to you himself — by text or by phone. No commitment.
2221 Rue Pitt, Montreal — South-West / Verdun
5.0★
151 GOOGLE REVIEWS
25+
YEARS COACHING
FROM COMPLETE BEGINNERS
TO CROSSFIT GAMES ATHLETES
TRAINING ISN’T NEW TO YOU. BUT IS ANYONE ACTUALLY COACHING YOU?
You’ve done CrossFit or Hyrox before. Hard work doesn’t scare you. What you’re looking for is a place that actually delivers. And you’ve probably already lived through one of these.
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Your coach doesn’t have time for you anymore.
The class kept growing, and somewhere between the start and the end, nobody really looked at you.
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You’ve been training alone.
No more comparing yourself to anyone, but no one to catch your form either.
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You want to come back without getting hurt.
Work, kids or an injury stopped you, and starting over without knowing where you stand is holding you back.
THE PRO1 SYSTEM: A GROUP CLASS BUILT TO ACTUALLY COACH YOU
PRO1 was built from private coaching in 2013, and we still offer it today. When we brought that standard into group classes, the goal stayed the same: coach the person in front of us, from where they actually are.
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A coach looks at where you actually are, through basic gymnastics and weightlifting movements. Your real starting point, today, no assumptions.
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From there, you get mobility and activation work specific to your condition, to get you balanced again — quickly and safely.
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CrossFit or Hyrox, 12 people max, in a large space, with a coach who has the time to follow you, class after class.
They adapt the movements to what your body can do today, and walk you through the techniques you haven't mastered yet.
12
PEOPLE MAXIMUM
PER CLASS.
CROSSFIT & HYROX
The cap of twelve is what makes this third step possible. Past that number, a coach's attention gets diluted; at twelve and under, they can keep an eye on everyone, from the first class to the last.
And since there's no leaderboard on the wall, comparison stays at the door: your only benchmark is you.
The coaches always take the time to help you improve while making sure you train safely.
READY TO PROGRESS?
Even a seasoned athlete goes through the PRO1 System. There’s always a position to clean up, an imbalance to correct, a detail to gain. The system isn’t trying to slot you into a category, it starts from where you are, and takes you further.
TALK TO ROCH FIRST
WHO'S BEHIND THE METHOD
Roch Proteau Founder & Head Coach
Certified Clinical Nutritionist (CCN), CrossFit Games athlete and coach with over 25 years of experience. He has helped more than 27 athletes reach the CrossFit Games, and currently coaches people from 3 to 88 years old.
A speaker and specialist in mobility and muscular activation, Roch’s real strength is spotting what will move you forward, and building the right path to get you there.
Josée Bélanger Co-owner · Coach
Kinesiologist, a graduate of Université de Sherbrooke. Olympic bronze medallist in soccer (Rio 2016), FIFA World Cup player, and a professional athlete in the US and Sweden.
She has been coaching since 2011, and CrossFit since 2013 — trained in the PRO1 System by Roch himself. She makes sure every evaluation and prescription keeps you safe, no matter where you're starting from.
TWICE A WEEK, ROCH COACHES THE COACHES.
Twice a week, every week, Roch trains the PRO1 coaching team himself — how to read a body, spot what's off, and prescribe the right mobility and activation for the person in front of them.
So the standard doesn't depend on who's on the floor that day.
AND TRAINING BECOMES YOURS AGAIN.
A stronger, more capable you — built on real coaching, and a group small enough that people actually know your name.
They’re highly professional, and always make me feel safe.
The best box I have ever seen.
Hands down the best CrossFit gym in Montreal.
The coaches are great to help with technique and they are always available onsite.
BEFORE YOU DECIDE
WHAT YOU MIGHT STILL BE TELLING YOURSELF.
“I’m probably too far from the shape I used to be in.”
That’s exactly why you don’t have to guess anything before you show up. That’s the whole point of step one: a qualified coach finds out where you stand and adjusts your program starting from your very first class — and every one after.
“That’s what every gym promises.”
You’re right to be skeptical if you’ve already been sold that line in a packed room. Here, the difference comes down to a number you can check every single class: twelve, never more.
I always felt safe working out there, knowing that they'll help me prevent injury.
BEFORE WE TALK, HERE’S WHAT THE CALL IS FOR.
A simple conversation about where you’re at and what you’re looking for. By text or by phone, your choice.
A COACH WHO ACTUALLY HAS TIME FOR YOU.
If what you're looking for is a place that actually takes care of you, wherever you're starting from, here's the logical next step: a conversation, before you even set foot in your first class.
Roch gets back to you personally, by text or by phone, takes the time to understand where you're at and what you're looking for, and together you figure out if PRO1 is the right fit.
That, in itself, is already the kind of attention you came here looking for.
WHAT TO EXPECT
- 01
WE REACH OUT
Within 24 hours. Excluding weekends.
- 02
WE TALK
About where you're at and what you're looking for.
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YOU DECIDE
Visit the gym or try a class. No pressure.
