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CrossFit Winnipeg is issuing a challenge: for 6 weeks, we challenge you to eat clean, real  foods, get moving, and get your sleep on track in order to improve your health, fitness, performance, and of course, look better naked!  For the challenge, we’ll be giving you some guidelines for nutrition, sleep and exercise along with a…

— by Tania Tétrault Vrga A few months ago, one of our members approached me with an idea. That member was Matt G. Many of you know Matt as a loyal CFW member who spends quite a bit of time here. As it turns out he also has some skills as a designer. His idea…

-by Tania Tétrault Vrga When we join a gym or start a new fitness class, we often operate under the assumption that everyone else is perfectly fit and healthy. Everywhere we look, there is another superwoman or superman who seems to have it all, a lean healthy body, a successful career, a beautiful home.  Everyone…

Kevin started at CFW through our SWEAT Bootcamp back in the fall of 2016. He is now a full fledged CrossFitter with some pretty cool stories to tell. Whenever I meet someone new who is interested in joining CFW, I asked about their goals and what they are training for. Kevin had a pretty cool…

— by Tania Tétraul Vrga I’m extremely excited to announce that CFW is teaming up with Agatsu, Inc. to become the home of Agatsu Winnipeg. In the same way CFW is an affiliate of CrossFit, CFW will now also be an affiliate of Agatsu. As a senior instructor for Agatsu, I already represent Agatsu by giving kettlebell…

We are super excited for the CrossFit Open at CFW this year. The staff are working hard to ensure the night runs smoothly and efficiently! If you have yet to make up your mind, read this or simply come check it out every Friday night at 6pm starting next week, February 24th. Also bring your…

According to the Miriam Dictionary, dedication is “a devoting or setting aside for a particular purpose”. This is the sense in which we wish to dedicate the new Member Recognition Plaque in the lobby at CFW. You may have already seen it on your way to class. We’ve set aside the space and resources for…

5 Reasons YOU Should Sign Up for the 2017 CrossFit Open The first 2017 CrossFit Open events will be announced Thursday, February 23 and you can register any time up until the first event submission deadline the following Monday. Not sure what we’re talking about? You can learn the basics of the CrossFit Open here….

— by Tania Tétrault Vrga Last weekend marked our seventh year organizing and hosting the FrostFit Games. From its humble beginnings at our first location on Des Meurons, it has grown into a two day, 180 athlete extravaganza, complete with over 50 volunteers and dozens of sponsors and vendors. FrostFit, and other local competitions have evolved to…

Holiday gift ideas for the fitness buff in your life –By Tania Tetrault vrga As December rolls around, it’s time to start your holiday shopping. If you are like me, you want to buy thoughtful, practical gifts, something that will have meaning, rather than a trinket to look pretty on the mantle. If you have…

We’ve already had many members buying gift certificates for friends and family and asking about how to register your loved ones for On Ramp.  So in the spirit of the holidays, we’re happy to announce the new CFW Referral Rewards Program. We also recognize the value of growing our community organically and giving back to…

Ivone came to CFW through our SWEAT bootcamp. She is part of a wonderful group of ladies who work their butts off at bootcamp. I have tremendous respect for Ivone, who is always positive, consistent and hard-working. She is, after all, a burpee queen. As a mom, I know that sometimes heading out to the…

Fitness Tips for Healthy Holidays — by Tania Tétrault Vrga You’ve written a list, started shopping and maybe even done some holiday decorating.  But have you given any thought to staying healthy over the holidays?  You’re already busy and stressed out, and to make things worse, it’s cold out and you just don’t feel like…

Every so often I get a thank you note from a CFW member. It makes my day. Last week it was Johnny.  He sent me some amazing transformation pics and I couldn’t help but want to share.  Johny is a pleasure to have in our classes, always positive and encouraging, he strives to improve every…

We finished our fall performance nutrition challenge last week.  We opted for a 5 week challenge this time, with some options to customize the challenge based on goals of performance, fat loss or energy.   Our challengers were awarded points based on a daily checklist designed to ensure they got all their macro and micro nutrients….

“There ain’t no such thing as a free lunch” and other Sci Fi inspired Fitness Tips — by Tania Tetrault Vrga Here are three of my favourite fitness tips. What might surprise you is the source of this advice. Believe it or not today’s blog is inspired by quotes from science fiction author Robert Heinlein. “TANSTAAFL”…

We had a nutrition talk on Saturday and discussed the ins and outs of the challenge and had the pleasure or hearing Chris speak about how he lost over 200lbs. Chris talked about how once he decided what he was going to do he didn’t stray. Once he decided to eat paleo he didn’t cheat. He…

-by Tania Tétrault Vrga One of my pet peeves as a trainer is when clients are constantly sneaking into my office to weigh themselves.  Although I keep a scale in my office for bodyfat measurement calculations, I don’t personally use a scale.   If you really want to be healthier and happier, consider getting rid of…

They say “couples that train together stay together…”  or something to that effect. Our newest member spotlight features one of the CFW power couples. These two are a real cornerstone of our community. They show up consistently and are always there to support and encourage. They participate in challenges and charity events and the gym just…

Our fall nutrition & lifestyle challenge is set to start in just a few weeks. Here is some additional information on how we’ll be running this year’s challenge. WHO? Anyone who wants to make some changes to their nutrition or exercise habits in order to lean out, to perform better, or simply to feel better. This…

Sheena and Rachel could possibly be the sweetest, strongest, and most beautiful sister duo I’ve ever had to pleasure to train. These two have been members of the CFW family since June 2012! I have tremendous respect for how Rachel and Sheena train. They take the time to master each skill before moving on to the next. They…

-by Tania Tetrault Vrga I have a weakness for barbells.  When I walk into the gym and I see rows of barbells with lots of weight on them, I get a warm fuzzy feeling.   When one of my clients gets a personal best on a lift, it makes my day.  When I hit a personal…

Overview The CFW Fuel for Fall Nutrition Challenge is a 5 week nutrition and fitness challenge designed to help you implement nutrition strategies for your specific goals, whether those are related to fat loss, health and well-being, or better performance.  Our Spring Leaning challenge focused on helping you lean out by eliminating inflammatory and toxic foods, but our Fall…

Every month we choose a skill or a movement on which we can focus our efforts.  One of the main problems with some CrossFit programs is that they can over-emphasize variety. Variety is one of the reasons CrossFit is so much fun but the downside is that it can impede progress. If you’re not exposed…

Can’t believe it’s back to school time already! This time of year is both sad and exciting for me. I’m a bit sad that Marius’ first summer has pretty much come and gone and I’ve been so busy it feels like I missed it. But on the other hand I’m always excited for a new…

Everyone is still talking about last Monday’s workout: 50 squats + 200M walking lunges + 50 squats. My legs had barely recovered when I decided to try it again at the lake this weekend. It was actually significantly easier this time around. It’s amazing how quickly the body adapts to the demands we put on…

– by Tania Tetrault Vrga Summer is finally here.  In the midst of a heat wave, it’s easy to complain and to use the heat and humidity as an excuse for not exercising.  I have a confession to make, I live in an old house that doesn’t have air conditioning.  I feel as though I…

This spring and summer are going by so fast! I feel like we’re barely into June and everyone is already asking me what the skill of the month will be for July. So here it is: Handstands! Every since we started our skill of the month I’ve been wanting to do handstands. I think this…

— by Tania Tetrault Vrga Spring Leaning 2016 is a wrap! Every year I worry a bit about how the challenge will go and whether we will be able to make a lasting change in people’s lives.  Looking back after the fact I think this year was our best year yet. I’m so proud of…

Every year we put on a nutrition and fat loss challenge called the Spring Leaning. We take before and after photos but it can be a struggle to get people to share them!  Trevor was kind enough to share not only his Spring Leaning photos but an older pre-CrossFit photo. When I saw these I could barely…

-by Gary McLeod Congratulations on your results! I hope it was an enjoyable experience. As a fellow human who works to help the most resistant folks in society change their sordid ways, I can recognize a habit change gem when I see one. Gretchen Rubin’s book “Better than Before” is a wonderful resource to help…

-by Tania Tetrault Vrga This week, I’m attempting to reduce fitness down to three essential laws. I could have made this article about the five laws of fitness or the ten laws of fitness, but when it really comes down to it, most of the things we fret about in our workouts don’t matter all…

Dear Humanity, A great person needs your help. Chris Gair is one of the best people I know. Chris is a blue collar worker, a father of 2 beautiful children; he has a lovely wife and is always willing to do the right thing. Chris is the type of guy who would give you the shirt…

– by Tania Tetrault Vrga For a long time, the fitness world has been strongly influenced by cultural aesthetic ideals. However, as we age, we realize that we not only want to look good, we want to have high quality of life and we want to maintain that quality of life for years to come….

This has been a long time coming!  We finally have the ability to track our workouts in the Zen Planner App.  The app has existed for a while but Zen Planner has made some big improvements and now you can use the app not only to register for your classes but also to track your…

Broccoli, Bacon and Mushroom Quiche (GF,DF) — By Huguette Vallee Breakfast makes or breaks your day. I mean it’s called break-fast for reason. With the Spring Leaning Challenge well under way I’ve come up with a recipe that is versatile and can be used with any meal. The recipe gives 2 pie plates so you…

May is pull-up month at CFW!  This means we’ll be working on various ways of strengthening your shoulders, back and arms to improve your pulling strength.  We’ll also work on thoracic mobility and shoulder mobility to make sure you make some progress over the next month or so.  Keep in mind this doesn’t mean that we’ll…

Reschedule!  A quick note from Coach Anna on our Summer Showdown event.  Looks like we double booked so we’ll be moving it to June 18th & 19th…   Firstly, I want to apologize for having to do this but I felt it necessary to postpone the Summer Showdown to the weekend of June 18th and…

BIG NEWS!  Save the date! CrossFit Winnipeg will be hosting two summer events open to all affiliates. Summer Showdown – Saturday June 18th – Sunday June 19th Registration date: Friday, April 29th Description: A four person (2M/2F), two-day competition with two divisions (Novice + RX). Guaranteed 3 events on Saturday, 2 events on Sunday. One Final…

These two lovely ladies did their On Ramp together back in the summer of 2015 and they’ve been “CrossFit Buddies” every since! They are the perfect example of what consistency and hard work can do.   Agusta’s 100 pound snatch and Brenda’s 200 pound deadlift are impressive for anyone at any age. You are both inspirations and…

This has been in the works for a while, and it’s finally here – our kids program is back, and better than ever. When we completed our CrossFit Kids certification several years ago, what struck us was the impact that functional movement could have on kids lives, not just their physical development but emotional wellbeing, self…

Hi Folks! We have a few class schedule changes to announce… First is a change in start time for our Monday evening yoga class.  Kathryn has been doing a great job with our yoga class but we’ve had some feedback from members that the 5:30 start time is a bit early.   Starting next week will be doing…

— by Tania Tétrault Vrga Over the past few months we’ve programmed a “skill of the month”, which allows us to focus on a specific movement to see if we can achieve a noticeable improvement within a short time frame.  February was Toes to Bar, which turned out to be useful for the Open, and March was push-ups….

Our annual Spring Leaning Challenge is just around the corner and I’ve asked CFW’s resident chef, who also happens to be my cousin and good friend, Huguette, to come up with some recipes for our members. This one sounds delicious and would make the perfect post workout meal. It is paleo, which means it’s also gluten free, grain free, and dairy free. Enjoy!

CrossFit Winnipeg is issuing a challenge: for 6 weeks, we challenge you to eat clean, real  foods, get moving, and get your sleep on track in order to improve your health, fitness, performance, and of course, look better naked!  For the challenge, we’ll be giving you some guidelines for nutrition, sleep and exercise along with a…

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