Group CrossFit + Individual Skill Sessions CrossFit is “Constantly Varied Functional Movements Performed at High Intensity”. The constantly varied part is crucial to the fun of it all as no two days are the same. When you choose CrossFit, you get a huge range of movements to learn, practice and master. Sometimes, though, variance can…

      New for spring/summer 2017 Introducing a new 6-week Olympic Weightlifting specific program. This program will be individualized to every participant and help athletes become better weightlifters and better CrossFitters and more well-rounded athletes. Our first sessions starts runs from June 14th to July 24th, 2017. Space will be very limited due to…

New for spring/summer 2017 We are happy to introduce CFW’s new Strength Club!  A membership to the CFW Strength Club will be entirely separate from a regular CFW membership.  The new strength club replaces our old powerlifting classes, and will include 4 coached group sessions per week; each 90 minutes of hard work, heavy music,…

–by Gary McLeod I am addicted to crack. That first hit of numbing confidence in my throat was wonderful. The second one too. I did it more and more, wanting more and more. I built a tolerance, a resistance. Months and years went by. The Hollywood level rocks I was eventually doing every day all…

By: Daniel Billinkoff I’ve been planning to write this article for a while, but finally got an accidental kick in the butt from my sister Mira last night. We’re getting into the thick of the Spring Leaning Challenge – where you’re basically planning meals, cooking food or doing dishes 24/7 – and I texted her…

Karen was the first to take the plunge, followed by her husband Doug about a year later, and just last Fall daughter Julia joined the CFW family.  They are a cornerstone of our gym, in a way a poster family for CrossFit. Each of them is passionate about CrossFit, but they also take advantage of all…

Attention CFW members!   New for spring+summer 2017, introducing: Strongman Club!   In preparation for our annual Barbell Classic, we are giving members a chance to get involved in and practice the sport of strongman.  Log press, circus dumbbell, farmer carry, yoke walks, stone/keg loading, and tire flips are just a few examples of events…

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…

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