Our Staff
Tania Tétrault Vrga
Owner, Manager, Coach
Tania 2010
Why I CrossFit: Because I’m the fittest and happiest I’ve ever been, and I know that it’s because of CrossFit. CrossFit has empowered me like nothing else.
Favourite workout: Nasty Girls. The first CrossFit video I ever saw was this one (Nasty Girls…[wmv][mov]), of Nicole, Eva and Annie doing the Nasty Girls workout. I remember thinking: Wow! I want to be able to do that… and now I can.
What I love about CrossFit Winnipeg: The people and the culture, it’s a dream come true.
Certifications: Hon. B.Sc., University of Toronto, CanFitPro Personal Trainer Specialist, CrossFit Level I, CrossFit Gymnastics, CrossFit Barbell, CrossFit Nutrition, Agatsu Kettlebell Level I, Agatsu Barbell Level I, Poliquin Biosignature Modulation Level 1, OPT CCP Level 1 (in progress)
What’s surprising/interesting about me? I was an athletic late bloomer… I was that kid who always got picked last for teams in the school yard. My brothers made fun of my lack of coordination. I got laughed at for running like a girl.
Coaching Philosophy: I want to make people happier. I firmly believe that a fit person is healthy person is a happy person. As a coach, my job is to improve the fitness of everyone that comes through our doors, whether it’s a competitive athlete or a grandmother, and thus, make them happier.
#1 Training Goal for the next 6 to 12 months: 2xBWT Deadlift, Round-off-back tuck.
#1 Power food: Eggs
Brad Sarna
Coach
Brad at the 2010 CrossFit Games
Why I CrossFit: For the community; I love the fact that we all support and drive each other to be better today than we were yesterday. For the sport; I never thought I would find competition that I love so much. For the results; I am fitter and better now than I have ever been in my life and I owe it to the discipline of Crossfit.
Favourite workout: I would have to say Helen. I also loved the Canadian Crippler at the 2010 Canadian Sectional Qualifiers.
What I love about CrossFit Winnipeg: Fantastic atmosphere, fabulous people and badass athletes!
Certifications: Crossfit Level 1, Agatsu Kettlbell Level 1, CrossFit Kids
What’s surprising/interesting about me? I have played university and pro football and still coach football today.
Coaching Philosophy: To ensure that everyone improves everyday and finds something that they can take with them into their everyday lives.
#1 Training Goal for the next 6 to 12 months: 400# deadlift, qualifying for the Canadian Regionals for the Crossfit games.
#1 Power food: blueberries
Chris Shistowski
Coach
Chris judging at the 2011 FrostFit Games
Why I CrossFit: Because I want to live to be 100.
Favourite workout: Annie – it was the first time making the “Board”
What I love about CrossFit Winnipeg: CFW simply makes me a better person, meaning both physically and mentally. Every time I walk through the doors at CFW I am inspired by whoever is in the box. Be it a fire breather, a 60 year old grandma, or an on ramper getting their dose for the very first time. The word Crossfit Community can be interchanged with Crossfit Family. I love it!
Certifications: Crossfit Level 1
What’s surprising/interesting about me? I love to cook almost more than anything else in the world, the food network is on just as much or more than TSN.
Coaching Philosophy: Treat every athlete with respect and intelligence keeping them safe and constantly validating and motivating them to get the most out of themselves.
#1 Training Goal for the next 6 to 12 months: Sub 6min Fran. Sub 7 min Annie
#1 Power food: Eggs… & Coffee (just holding a cup gives me the POWER!)
Harvey Woo
Coach
Harvey at the Prairie CrossFit Challenge in Saskatoon
Why I CrossFit: I’ve done various exercise programs in the past and nothing gives better results than CrossFit. I am in the best shape of my life. When I hear the words “3, 2, 1, go…”, and the workout of the day starts, all the negative emotions I had just melt away and I’m in my happy place. CrossFit is my passion.
Favourite workout: “Explicit”. The recipe is to mix one part gymnastics (2 muscle ups), one part Olympic weightlifting (3 power cleans at 185 pounds). Combine that with 7 burpees and continue for 30 minutes.
What I love about CrossFit Winnipeg: When I get to see a new person come in and they have the mindset that they could never do some of these workouts. Then I see them dig deep within themselves and grind out a tough workout. I see them become mentally and physically stronger and they use that new found confidence to accomplish anything they want in their lives.
Certifications: CrossFit Level 1, Agatsu Kettlbell Level 1, B.Sc. University of Manitoba (Computer Science Major)
Achievements: 5th place FrostFit Games 2011 (men’s div 1), 1st place Manitoba Open Weightlifting Competition 2010 (men’s 69 kg), Manitoba Full Marathon 2007 finisher
Coaching Philosophy: CrossFit has improved the quality of my life. I am grateful in getting the opportunity to share this with others.
Training Goals for the next 6 to 12 months: Squat 300 pounds, deadlift 400 pounds, qualify for the Crossfit Regionals which lead to the world wide CrossFit games.
#1 Power food: Omega-3 fish oil
Rich Thomas
Coach
Rich 2010 CrossFit Games Sectionals
Why I CrossFit: Crossfit for me originally was an experiment, I wanted to see what I could accomplish in 3 months. The result? the best shape I’ve ever been in, new friendships and yet another devoted passion in life. I saw Crossfit and wanted to be part of it, now it’s a part of me.
Favourite workout: Angie
What I love about CrossFit Winnipeg: CFW is my temple of positive thoughts, habits and behaviors. The Coaches and members are like a family to me.
Certifications: Crossfit Level 1, Agatsu certified KettleBell instructor
What’s surprising/interesting about me? I love to write, it’s one of my favorite things to do.
Coaching Philosophy: Challenge yourself, make every rep better than the last , and make every day better than the last.
#1 Training Goal for the next 6 to 12 months: 15 unbroken Handstand pushups, Qualify for the Canadian Regionals for the Crossfit games.
#1 Power food: Yams
Anthony Ferreira
Coach
Anthony at CFW 2011
Why I CrossFit: Crossfit makes sense! Looking at this method of training from a biomechanical / kinesthetic perspective, it is very clear as to why it is so effective, fun, challenging, and rewarding. I Crossfit because I love it!
Favorite workout: Not Sure Yet. Anything challenging. Jackie was fun. Anything with T2B or Thrusters
What I love about CrossFit Winnipeg: The community. Everybody knows each other and cheers each other on during WODS. It doesn’t feel like work rather a second home.
Certifications: B.Kinesiology from University of Manitoba, Certified Personal Trainer CPT – CSEP, CrossFit Level I, Agatsu Kettlebell Level I,
What’s surprising/interesting about me? English is not my first language. I knew I wanted to be helping people as a career at a very young age.
Coaching Philosophy: I am deeply passionate about fitness and teaching or educating individuals how to live healthy lives. I believe that physical active is the answer and prevention to many of life’s stresses. My goal as a coach is to educate, motivate, inspire, and change people’s health for the better!
#1 Training Goal for the next 6 to 12 months: Strict Muscle Up and Press into a freestanding Handstand
#1 Power food: Eggs & Kale or Brussels sprouts
Stefanie Rempel
Coach
Stefanie at CFW 2011
Why I CrossFit: Because I still get butterflies every time I walk through those doors. I’ve never been happier, more outgoing or more driven than I am since starting CrossFit.
Favourite workout: So far it would have to be Nicole. I’ve only done it once, in the rain which was awesome and set a pull-up PR while doing it.
What I love about CrossFit Winnipeg: I’ve made so many friends and everyone is so supportive. It’s such an awesome community.
Certifications: B. A. Kinesiology from University of Winnipeg, Certified Personal Trainer CSEP-CPT, CrossFit Level I, Agatsu Kettlebell Level I, NCCP level 3 soccer coach
What’s surprising/interesting about me? I started my own business at 22. I speak German fluently.
Coaching Philosophy: To help people learn to love to take care of the only body they were given by giving them more tools and knowledge to do so.
#1 Training Goal for the next 6 to 12 months: Fran Rx’d in under 10mins, Qualify to represent CrossFit Winnipeg as a member of the team for Canada West Regional’s
#1 Power food: Avocado
Colin Darling
Coach
Colin at CFW 2011
Why I CrossFit: Because it makes sense, and quite simply because it works. I’ve done the gym thing before, and I never felt that it transferred well into functional movement, whereas CrossFit does. I strongly disagree with the widely held notion that age comes with an inevitable decline in physical mobility and ability. Use it or lose it – CrossFit makes you use it, and you may just have fun doing it.
Favorite workout: Anything with rowing. I also have a soft spot for the workout “Cindy”, as it was the first CrossFit workout I did in my basement over two years ago. I think my arms didn’t work for about three days afterward.
What I love about CrossFit Winnipeg: In short, the community. I did what I thought was CrossFit for a year or so at home before finally taking the plunge and joining a gym. It makes a huge difference to have coaches around to correct and encourage, and also to have the support of others who are doing the same punishing workout.
Certifications: CrossFit Level 1, Agatsu Kettlebell Level 1, BSc (Biology and Chemistry), MSc (Zoology)
What’s surprising/interesting about me: I have a passion for science and critical thought. I have practiced Goju Ryu karate for the past seven years. The two points are not directly connected, unless I have to convince you that your so-called perpetual motion machine you’re trying to sell me does in fact adhere to the First Law of Thermodynamics.
Coaching Philosophy: The human body is made to move, and I believe everything just works better if people are active and strong. Perfecting movement is an incremental process – focus on the small daily improvements and the rest will follow. Everyone has a different starting point, but I believe everyone can make improvements in the gym that will benefit their daily lives.
#1 Training Goal for the next 6 to 12 months: Handstand pushups, front lever.
#1 Power food: Sweet potatoes
Anna Luangkhot
Coach
Anna CFW 2011
Why I CrossFit: I Crossfit because it works and makes sense. Crossfit is more than just a workout, it has crossover to REAL LIFE. It gives you the chance to do things you never thought you could.
Favourite workout: Any barbell complex. It makes me feel like a beast.
What I love about CrossFit Winnipeg: This community is like none other. There are so many different types of people who come to train at CFW. It’s amazing to know that we all have a common thread that runs through us. Badass athletes who have their own strengths means that there is always someone to chase!
Certifications: B. A. Kinesiology from University of Winnipeg, CrossFit Level I
What’s surprising/interesting about me? I love reading articles and watching videos from the Crossfit Journal and other sources in relation to exercise/physical activity. I’m also a news junkie.
Coaching Philosophy: To help others through education and physical activity to lead longer, healthier lives. Read, and read more…. Education never stops.
#1 Training Goal for the next 6 to 12 months: Strict muscle-up, 10 handstand pushups.
#1 Power food: Sweet potatoes
