CrossFit Fortis

CrossFit Fortis We are a Fitness Facility offering CrossFit, Group Training, Personal Training, Kids Classes, Seniors We teach and perform these movements in a fun environment.
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CrossFit, Physiotherapy, Personal training, Boot camps and more. CrossFit is constantly varied, functional movements performed at high intensity. "The magic is in the movement. The art is in the programming. The science is in the explanation. And the fun is in the community."

Next up in our Meet the Fortis Team series: Carly!Carly brings a genuine love of fitness, movement, and helping people s...
09/20/2026

Next up in our Meet the Fortis Team series: Carly!

Carly brings a genuine love of fitness, movement, and helping people succeed to every class she coaches. She understands that progress looks different for everyone, and loves being part of those moments when someone gets stronger, gains confidence, or accomplishes something they weren't sure they could do.

For Carly, coaching is about more than helping someone through a workout. It's about helping people recognize what they're capable of and watching that confidence carry into the rest of their lives.

Swipe to learn a little more about Carly and why she loves coaching.

If Carly has coached you, what do you appreciate most about having her in your corner? 👇

🔥 Brazilian Chicken Coxinha Cups 🔥Creamy chicken. Crispy almond-flour cups. Big flavour.Inspired by Brazil’s famous coxi...
09/20/2026

🔥 Brazilian Chicken Coxinha Cups 🔥

Creamy chicken. Crispy almond-flour cups. Big flavour.

Inspired by Brazil’s famous coxinha street snack, this version turns it into an easy, protein-packed meal or snack.

🍗 INGREDIENTS

**Filling**

* 1 lb cooked chicken breast, shredded
* 2 Tbsp butter or tallow
* 2 cloves garlic, minced
* ¼ small onion, diced
* 2 oz cream cheese
* ¼ cup heavy cream
* ¼ cup Parmesan
* 2 Tbsp parsley
* Salt & pepper

**Cups**

* 1½ cups almond flour
* ½ cup mozzarella
* 2 eggs
* 1 Tbsp melted butter
* Pinch of salt

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# # # ⚡ MACROS

Per serving:
Protein: **26g**
Fat: **28g**
Carbs: **5g**

👨🍳 HOW TO MAKE

1. Preheat oven to **375°F** and grease a 6-cup muffin tin.
2. Sauté onion and garlic in butter for **2–3 mins**.
3. Add chicken, cream cheese, cream, and Parmesan. Cook until creamy. Stir in parsley and season.
4. Mix almond flour, mozzarella, eggs, butter, and salt into a soft dough.
5. Press dough into muffin cups to form little shells.
6. Spoon in chicken filling.
7. Bake **15–18 mins** until golden.
8. Cool slightly and serve warm.

🚀 FORTIS FUEL

Healthy eating doesn’t have to mean boring food. These cups pack **26g of protein** into a satisfying meal that works for lunch, meal prep, or even as an appetizer.

Save this one for later! 👊🔥

Taking care of yourself doesn't mean every healthy decision needs to happen in a gym.Get outside. Have coffee with a fri...
09/19/2026

Taking care of yourself doesn't mean every healthy decision needs to happen in a gym.

Get outside. Have coffee with a friend. Take a walk. Enjoy a great meal. Maybe even sneak in a nap. 😴

Training should add to your life, not become your entire life.

So go enjoy some of that life today. ❤️

What's something you're doing purely for FUN this weekend?

🏷️

Maybe the best measure of fitness is how often your body lets you say YES.Yes to the hike. Yes to playing with the kids....
09/18/2026

Maybe the best measure of fitness is how often your body lets you say YES.

Yes to the hike. Yes to playing with the kids. Yes to the weekend adventure. Yes to carrying every grocery bag in one trip because two trips is obviously unacceptable. 😂

That's why we train.

Fitness should give you more freedom to enjoy your life, not just make you better at working out. ❤️

What do you always want to be fit enough to say YES to? 👇

🏷️

“I used to be in really good shape.”Then life happened. Work got busy, kids came along, an injury happened, and suddenly...
09/17/2026

“I used to be in really good shape.”

Then life happened. Work got busy, kids came along, an injury happened, and suddenly a few months became a few years.

You don't need to become the person you were 10 years ago. Start with who you are today and build from there. 😊

If you're ready to feel stronger, healthier, and more like yourself again, send us a message and ask about a No Sweat Intro.

We'll help you figure out the first step. ❤️

🏷️

Sometimes progress requires working harder. Other times, it requires working smarter.Knowing the difference isn't always...
09/16/2026

Sometimes progress requires working harder. Other times, it requires working smarter.

Knowing the difference isn't always easy when you're doing it alone. That's where a good coach can help with direction, accountability, adjustments, and knowing when it's time to push. 💙

You still do the work. We help make sure that work is taking you somewhere.

Not seeing the progress you want? Send us a DM and let's talk about how we can help. 👊

🏷️

Not everyone walks into a gym feeling confident.Some people are nervous.Some haven't exercised in years.Some aren't sure...
09/16/2026

Not everyone walks into a gym feeling confident.

Some people are nervous.

Some haven't exercised in years.

Some aren't sure they belong there at all.

That's why coaches like Laura matter.

Her calm, encouraging approach helps people feel comfortable learning, asking questions, making mistakes, and gradually realizing they're capable of more than they thought.

Swipe to get to know Laura and learn why she chose to become part of the Fortis coaching team.

If you've been coached by Laura, what would you tell someone about her? 👇

Missed a few workouts or fallen out of your routine? That's okay. Life happens, and a rough week doesn't erase all the p...
09/15/2026

Missed a few workouts or fallen out of your routine? That's okay. Life happens, and a rough week doesn't erase all the progress you've made.

The people who succeed aren't perfect. They're simply good at getting back to it.

Don't worry about yesterday. Do something good for yourself today and start building momentum again. 👊

Who's getting back into their routine this week?

🏷️

Mondays come with enough demands already. Work, family, errands, and that never ending to do list. 😂That's why an hour a...
09/14/2026

Mondays come with enough demands already. Work, family, errands, and that never ending to do list. 😂

That's why an hour at Fortis can feel so good. You move, see some familiar faces, share a few laughs, and do something for yourself.

Then you head back into your day feeling a little stronger and usually in a much better mood. ❤️

What keeps YOU coming back each week? 👇

🏷️

🔥 Italian Wedding Soup 🔥Warm. Hearty. Protein-packed.Sometimes the simplest meals are the best. Tender homemade meatball...
09/13/2026

🔥 Italian Wedding Soup 🔥

Warm. Hearty. Protein-packed.

Sometimes the simplest meals are the best. Tender homemade meatballs, fresh spinach, and a rich broth make this an easy comfort meal that's perfect as the cooler weather starts rolling in.

🍲 INGREDIENTS

**For the Meatballs**

* 1 lb ground beef or turkey
* ¼ cup grated Parmesan
* 1 egg
* 1 clove garlic, minced
* Salt & black pepper

**For the Soup**

* 1 Tbsp butter or tallow
* 4 cups chicken broth
* 2 cups fresh spinach
* ½ cup celery, diced
* ¼ tsp dried oregano
* Salt & black pepper

⚡ MACROS (per serving)

* Protein: **25g**
* Fat: **8g**
* Carbs: **3g**

👨🍳 HOW TO MAKE

1. Combine ground meat, Parmesan, egg, garlic, salt, and pepper.
2. Roll into small meatballs, about **1 inch wide**.
3. Heat butter or tallow in a large pot over medium heat.
4. Brown the meatballs on all sides for about **5 minutes**, then remove and set aside.
5. Add celery and oregano to the same pot and cook until the celery begins to soften.
6. Return the meatballs to the pot and pour in the chicken broth.
7. Bring to a gentle simmer, cover, and cook for **15–20 minutes**.
8. Add spinach and simmer for another **2 minutes** until wilted.
9. Season to taste and serve warm.

🚀 FORTIS FUEL

With **25g of protein per serving**, plenty of whole-food ingredients, and only 3g of carbs, this is an easy meal to keep in the rotation when you want something warm and satisfying without making nutrition complicated.

Make a big pot and you've got dinner tonight and an easy lunch ready for tomorrow. 👊

Who's ready for soup season? 🍲

Address

245 Vanguard Drive
Ottawa, ON
K4A3V6

Opening Hours

Monday 5:30am - 8pm
Tuesday 5:30am - 8pm
Wednesday 5:30am - 8pm
Thursday 5:30am - 8pm
Friday 5:30am - 8pm
Saturday 7am - 12pm
Sunday 9am - 12pm

Telephone

+16138370909

Website

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