• News

     

    • The Open –  And it’s a wrap!  2017 is in the books. Congratulations to all our athletes who completed the Open! We are so proud of you, can’t wait to see what you can do next year. We are back to our regular Friday night schedule starting this week.
    • Spring Leaning – Every year we do a 6 week challenge to help our members clean up their nutrition and reach their goals. This year’s challenge is set to start at the end of April. Measurements will be the week of April 24th and the benchmark workout and seminar will be on the weekend of April 29th.
  • Programming

    For March, we’ll be focusing on our glutes! This should translate well to all olympic lifts as well as general strength and power. You’ll be seeing lots of glute/hip bridges, clamshell jane fonda-ish exercises, banded work, step-ups etc.

    Monday: Mostly Lower Body, squat focus

    Tuesday: Mostly Upper Body, gymnastics focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, squat focus

    Friday: Mostly Upper Body, overhead focus

    Saturday:Mostly Lower Body, deadlift focus

    Sunday: Make up a workout you missed or do the benchmark of the week, which is the Open Workout.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of March 27th, 2017

    Powerlifting Programming for week of  March 27th, 2017

    Kettlebell Programming for week of March 27th, 2017

    HIIT Programming for week of March 27th, 2017

    Gymnastics Programming for week of March 2th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

     

    • The Open –  One more week left! (1) Reminder to all our members that the 6PM and 7PM classes on Friday. You can still come and do powerlifting, or even do the Open workout with the group if you like. (2) For those athletes who are not able to make it out on Friday night or Sunday, you may still do the workout at the gym at another time, please note that you will be responsible for arranging for a judge for yourself.  Please do not ask the coaching staff or front desk staff to leave their post to do this. your best bet is to message your team Facebook group to finds someone to judge you before or after their workout. (3) For those who are not competing, we could still use some moral support so we would love it if you could come out on Friday nights to cheer us on. Feel free to bring friends and family.
  • Programming

    This is week 5 of the CrossFit Games Open, which poses a bit of a challenge for programming, in that we have no idea what we’ll be doing at the end of the week. That means we’ll be easing off on the volume a bit as we head into the end of the week, but still trying to maintain the intensity. For those who are competing on Friday, it’s usually a good bet to rest on Thursday, although if that’s how your schedule works out, don’t stress about it too much.

    For March, we’ll be focusing on our glutes! This should translate well to all olympic lifts as well as general strength and power. You’ll be seeing lots of glute/hip bridges, clamshell jane fonda-ish exercises, banded work, step-ups etc.

    Monday: Mostly Lower Body, squat focus

    Tuesday: Mostly Upper Body, overhead focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, Oly focus

    Friday: Mostly Upper Body, gymnastics focus

    Saturday:Mostly Lower Body, squat focus

    Sunday: Make up a workout you missed or do the benchmark of the week, which is the Open Workout.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of March 20th, 2017

    Powerlifting Programming for week of  March 20th, 2017

    Kettlebell Programming for week of March 20th, 2017

    HIIT Programming for week of March 20th, 2017

    Gymnastics Programming for week of March 6th, 2017 – with the addition of another class, we have shuffled things around a bit. Mondays and Thursdays will both include pushing & pulling progressions, with options to work toward muscle ups. This allows our students to have more exposure to the movements so that you can make faster progress for essential CrossFit movements like pullups, pushups, dips, and muscle-ups. Mondays and Thursdays will also include some lower body work and core work and Saturdays will remain our handstand day.

  • News

     

    • The Open –  Three items of note here. (1) Reminder to all our members that the 6PM and 7PM classes on Fridays will be cancelled due to the Open for the next 2 weeks. You can still come and do powerlifting, or even do the Open workout with the group if you like. (2) For those athletes who are not able to make it out on Friday night or Sunday, you may still do the workout at the gym at another time, please note that you will be responsible for arranging for a judge for yourself.  Please do not ask the coaching staff or front desk staff to leave their post to do this. your best bet is to message your team Facebook group to finds someone to judge you before or after their workout. (3) For those who are not competing, we could still use some moral support so we would love it if you could come out on Friday nights to cheer us on. Feel free to bring friends and family.
    • March Schedule Changes
      • Please note that the Monday 6PM Olympic Weightlifting Class is cancelled for the moment. The Wednesday and Sunday classes are still a go! We’ve had some requests for a focused Olympic Weightlifting training program that specializes in Olympic weightlifting, and this group of athletes will be training at that time. If you are interested in specializing in Olympic weightlifting, please contact tania@crossfitwinnipeg.com and we’ll give you more information on this program.
      • Due to the popularity of our gymnastics strength class, we’ll also be adding an additional Gymnastics Strength class on Thursday evening at 5PM, please note that this will replace the 5PM CrossFit Class on that day.
      • Starting March 1st, the 7AM classes on Tuesdays and Thursdays will be HIIT classes. These classes will have a very similar programming to our longer Wednesday workouts, there will be less barbell work, longer conditioning workouts, and a lot of core work. These classes are by no means easier than our standard CrossFit classes, but you won’t be seeing as many technical lifts in these classes.  We’ve been getting a lot of requests for longer conditioning workouts, and this class is our response to those requests, at an otherwise poorly attended time slot.  So instead of simply cancelling the class we are replacing it with something we’ve had a lot of demand for.
  • Programming

    This is week 4 of the CrossFit Games Open, which poses a bit of a challenge for programming, in that we have no idea what we’ll be doing at the end of the week. That means we’ll be easing off on the volume a bit as we head into the end of the week, but still trying to maintain the intensity. For those who are competing on Friday, it’s usually a good bet to rest on Thursday, although if that’s how your schedule works out, don’t stress about it too much.

    For March, we’ll be focusing on our glutes! This should translate well to all olympic lifts as well as general strength and power. You’ll be seeing lots of glute/hip bridges, clamshell jane fonda-ish exercises, banded work, step-ups etc.

    Monday: Mostly Lower Body, squat focus

    Tuesday: Mostly Upper Body, overhead focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, Oly focus

    Friday: Mostly Upper Body, gymnastics focus

    Saturday:Mostly Lower Body, squat focus

    Sunday: Make up a workout you missed or do the benchmark of the week, which is the Open Workout.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of March 13th, 2017

    Powerlifting Programming for week of  March 13th, 2017

    Kettlebell Programming for week of March 13th, 2017

    HIIT Programming for week of March 13th, 2017

    Gymnastics Programming for week of March 6th, 2017 – with the addition of another class, we have shuffled things around a bit. Mondays and Thursdays will both include pushing & pulling progressions, with options to work toward muscle ups. This allows our students to have more exposure to the movements so that you can make faster progress for essential CrossFit movements like pullups, pushups, dips, and muscle-ups. Mondays and Thursdays will also include some lower body work and core work and Saturdays will remain our handstand day.

  • News

     

    • The Open –  Three items of note here. (1) Reminder to all our members that the 6PM and 7PM classes on Fridays will be cancelled due to the Open for the next 4 weeks. You can still come and do powerlifting, or even do the Open workout with the group if you like. (2) For those athletes who are not able to make it out on Friday night or Sunday, you may still do the workout at the gym at another time, please note that you will be responsible for arranging for a judge for yourself.  Please do not ask the coaching staff or front desk staff to leave their post to do this. your best bet is to message your team Facebook group to finds someone to judge you before or after their workout. (3) For those who are not competing, we could still use some moral support so we would love it if you could come out on Friday nights to cheer us on. Feel free to bring friends and family.
    • March Schedule Changes
      • Please note that the Monday 6PM Olympic Weightlifting Class will be cancelled as of February 27th. We’ve had some requests for a focused Olympic Weightlifting training program that specializes in Olympic weightlifting, and this group of athletes will be training at that time. If you are interested in specializing in Olympic weightlifting, please contact tania@crossfitwinnipeg.com and we’ll give you more information on this program.
      • Due to the popularity of our gymnastics strength class, we’ll also be adding an additional Gymnastics Strength class on Thursday evening at 5PM, please note that this will replace the 5PM CrossFit Class on that day.
      • Starting March 1st, the 7AM classes on Tuesdays and Thursdays will be HIIT classes. These classes will have a very similar programming to our longer Wednesday workouts, there will be less barbell work, longer conditioning workouts, and a lot of core work. These classes are by no means easier than our standard CrossFit classes, but you won’t be seeing as many technical lifts in these classes.  We’ve been getting a lot of requests for longer conditioning workouts, and this class is our response to those requests, at an otherwise poorly attended time slot.  So instead of simply cancelling the class we are replacing it with something we’ve had a lot of demand for.
  • Programming

    This is week 3 of the CrossFit Games Open, which poses a bit of a challenge for programming, in that we have no idea what we’ll be doing at the end of the week. That means we’ll be easing off on the volume a bit as we head into the end of the week, but still trying to maintain the intensity. For those who are competing on Friday, it’s usually a good bet to rest on Thursday, although if that’s how your schedule works out, don’t stress about it too much.

    For March, we’ll be focusing on our glutes! This should translate well to all olympic lifts as well as general strength and power. You’ll be seeing lots of glute/hip bridges, clamshell jane fonda-ish exercises, banded work, step-ups etc.

    Monday: Mostly Lower Body, Oly focus

    Tuesday: Mostly Upper Body, gymnastics focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, squat focus

    Friday: Mostly Upper Body, overhead focus

    Saturday:Mostly Lower Body, squat focus

    Sunday: Make up a workout you missed or do the benchmark of the week, which is the Open Workout.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of March 6th, 2017

    Powerlifting Programming for week of  March 6th, 2017

    Kettlebell Programming for week of March 6th, 2017

    HIIT Programming for week of March 6th, 2017

    Gymnastics Programming for week of March 6th, 2017 – with the addition of another class, we have shuffled things around a bit. Mondays and Thursdays will both include pushing & pulling progressions, with options to work toward muscle ups. This allows our students to have more exposure to the movements so that you can make faster progress for essential CrossFit movements like pullups, pushups, dips, and muscle-ups. Mondays and Thursdays will also include some lower body work and core work and Saturdays will remain our handstand day.

  • News

     

    • The Open – Congratulations to our athletes who competed in the first week of the Open over the weekend!  Friday night was super fun, and we hope to see even more of you out this week. If you want to compete, you can still sign up.  Read this and join the AM or PM team on the bulletin board in the lobby. Three items of note here. (1) Reminder to all our members that the 6PM and 7PM classes on Fridays will be cancelled due to the Open for the next 4 weeks. You can still come and do powerlifting, or even do the Open workout with the group if you like. (2) For those athletes who are not able to make it out on Friday night or Sunday, you may still do the workout at the gym at another time, please note that you will be responsible for arranging for a judge for yourself.  Please do not ask the coaching staff or front desk staff to leave their post to do this. your best bet is to message your team Facebook group to finds someone to judge you before or after their workout. (3) For those who are not competing, we could still use some moral support so we would love it if you could come out on Friday nights to cheer us on. Feel free to bring friends and family.
    • Agatsu Winnipeg – Exciting News!!! CrossFit Winnipeg is proud to announce that we are 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 community and a gym, we already embody the philosopy of Agatsu. Now, we get to experience the best of both CrossFit and Agatsu training styles. As an affiliate of Agatsu, we will be offering classes that are built upon the Agatsu training philosophy. Many of these classes are the same classes you’ve already enjoyed over the years, such as our Kettlebell class, and our Mobility class.  We have also modelled our newly revamped Gymnastics Strength class according to the Agatsu philosophy. As a CFW member you will have access to all of the Agatsu classes as part of your CrossFit Membership, the only difference you might see is that the classes will now be called “Agatsu Kettlebell” and “Agatsu Movement & Mobility” in the schedule. Keep an eye out for those minor changes in the schedule starting in March.
    • March Schedule Changes
      • Please note that the Monday 6PM Olympic Weightlifting Class will be cancelled as of February 27th. We’ve had some requests for a focused Olympic Weightlifting training program that specializes in Olympic weightlifing, and this group of athletes will be training at that time. If you are interested in specializing in Olympic weightlifting, please contact tania@crossfitwinnipeg.com and we’ll give you more information on this program.
      • Due to the popularity of our gymnastics strength class, we’ll also be adding an additional Gymnastics Strength class on Thursday evening at 5PM, please note that this will replace the 5PM CrossFit Class on that day.
      • Starting March 1st, the 7AM classes on Tuesdays and Thursdays will be HIIT classes. These classes will have a very similar programming to our longer Wednesday workouts, there will be less barbell work, longer conditioning workouts, and a lot of core work. These classes are by no means easier than our standard CrossFit classes, but you won’t be seeing as many technical lifts in these classes.  We’ve been getting a lot of requests for longer conditioning workouts, and this class is our response to those requests, at an otherwise poorly attended time slot.  So instead of simply cancelling the class we are replacing it with something we’ve had a lot of demand for.
  • Programming

    This is week 2 of the CrossFit Games Open, which poses a bit of a challenge for programming, in that we have no idea what we’ll be doing at the end of the week. That means we’ll be easing off on the volume a bit, especially as we head into the end of the week, but still trying to maintain the intensity. For those who are competing on Friday, it’s usually a good bet to rest on Thursday, although if that’s how your schedule works out, don’t stress about it too much.

    We are just finishing up our ring dip month and will have the opportunity to test this coming weekend. For March, we’ll be focusing on our glutes! This should translate well to all olympic lifts as well as general strength and power. You’ll be seeing lots of flute bridges, clamshell jane fonda-ish exercises, banded work, step-ups etc.

    Monday: Mostly Lower Body, squat focus

    Tuesday: Mostly Upper Body, overhead focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, Oly focus

    Friday: Mostly Upper Body, gymnastics focus

    Saturday:Mostly Lower Body, squat focus

    Sunday: Make up a workout you missed or do the benchmark of the week, which will likely be an Open event from previous years.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of Feb 27, 2017

    Powerlifting Programming for week of Feb 27, 2017

    Kettlebell Programming for week of Feb 27, 2017

    HIIT Programming for week of Feb 27, 2017

    Gymnastics Programming for week of Feb 27, 2016

  • News

     

    • The Open – There’s still time to sign up for the Open. On the fence?  Read this! We’ll be doing an intramural team event with various themes each week. The main event will be on Friday evenings at 6PM, and we’ll have the opportunity to make it up on Sunday as well. Once you decide to take part, you can sign up on the CrossFit Games website under the CrossFit Winnipeg Affiliate and team. If you opt out of signing up online, you can still take part in our intramural competition, we’ll make sure we modify the workouts for every skill level.
    • Agatsu Winnipeg – Exciting News!!! CrossFit Winnipeg is proud to announce that we are 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 community and a gym, we already embody the philosopy of Agatsu. Now, we get to experience the best of both CrossFit and Agatsu training styles. As an affiliate of Agatsu, we will be offering classes that are built upon the Agatsu training philosophy. Many of these classes are the same classes you’ve already enjoyed over the years, such as our Kettlebell class, and our Mobility class.  We have also modelled our newly revamped Gymnastics Strength class according to the Agatsu philosophy. As a CFW member you will have access to all of the Agatsu classes as part of your CrossFit Membership, the only difference you might see is that the classes will now be called “Agatsu Kettlebell” and “Agatsu Movement & Mobility” in the schedule. Keep an eye out for those minor changes in the schedule starting in March.
    • Coach Justin – Many of you have had the pleasure to train with or be coached by Justin, especially bootcampers and On Rampers. Justin will be finishing his coaching apprenticeship at CFW over the next month or so, and as such he is assigned to various CrossFit and specialty classes. He is looking forward to coaching and very excited to be leading CrossFit classes.
    • Class Schedule – Please note that our hours are reduced for Louis Riel Day, February 20th. All regular classes will be cancelled, but we’ll be doing a Team Workout at 10AM. Please note that the Olympic Weightlifting Class will be cancelled as of February 27th. The Kids Weightlifting is still on though. Due to the popularity of our gymnastics strenght class, we’ll also be adding an additional Gymnastics class, along with a few other surprises such as a HIIT class (high intensity interval). We’ll be sending out more details on that soon.
  • Programming

    The Open starts this week, which poses a bit of a challenge for programming, in that we have no idea what we’ll be doing at the end of the week. That means we’ll be easing off on the volume a bit, but still trying to maintain the intensity. For those who are competing on Friday, it’s usually a good bet to rest on Thursday, although if that’s how your schedule works out, don’t stress about it too much.

    Our skill of the month will be ring dips and stability on the rings. Our progression will start with establishing a solid 30 seconds support. Some of you may need to start on paralettes or dip bars before the rings, or you may need to work on an assisted ring support, such as with feet on a box or a simple plank on the rings. Then, we’ll move on to ring dip negatives. These can be done on p-bars as well, but make sure that if you are working mostly on a stable surface, you will want to supplement that with some stability training on the rings. This progression will include tempo work as well, and if you ever need to make the progression more difficult, add weight.

    Monday: Team Workout

    Tuesday: Mostly Upper Body, gymnastics focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, squat focus

    Friday: Mostly Upper Body, overhead focus

    Saturday:Mostly Lower Body, Oly focus

    Sunday: Make up a workout you missed or do the benchmark of the week, which will likely be an Open event from previous years.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of Feb 20, 2017

    Powerlifting Programming for week of Feb 20, 2017

    Kettlebell Programming for week of Feb 20, 2017

    Gymnastics Programming for week of Feb 20, 2016 – Mondays will focus on pushing and pulling i.e. pushups, dips, pullups and muscle-ups, as well as thoracic mobility and core work. Saturdays will focus on handstands, core work such as L-Sit progressions and shoulder and hip mobility.

  • News

     

    • Le Classique – Thanks to all the CFW members who participated in Le Classique ball hockey tournament this weekend. Mike, Amanda, Ren, Justin, Dom, Josée, Jason and Rico did an awesome job. Thanks for representing CFW so well, and for giving your time for a good cause.
    • And the Winner Is… Congratulations to long time CFW member Steffen K., a.k.a. “SK” on winning our draw for a pair of Jets tickets for the game against the Minnesota Wild. We picked his name out of all the names on the 5+ Years Member Dedication board. It is very fitting as he is longest standing member. Congrats SK! Hope you have an awesome time at the game.
    • The Open – There’s still time to sign up for the Open. On the fence?  Read this! We’ll be doing an intramural team event with various themes each week. The main event will be on Friday evenings at 6PM, and we’ll have the opportunity to make it up on Sunday as well. Once you decide to take part, you can sign up on the CrossFit Games website under the CrossFit Winnipeg Affiliate and team. If you opt out of signing up online, you can still take part in our in house competition, we’ll make sure we modify the workouts for every skill level.
    • Coach Justin – Many of you have had the pleasure to train with or be coached by Justin, especially bootcampers and On Rampers. Justin will be finishing his coaching apprenticeship at CFW over the next month or so, and as such he is assigned to various CrossFit and specialty classes. He is looking forward to coaching and very excited to be leading CrossFit classes.
    • Class Schedule – Please note that our hours are reduced for Louis Riel Day, February 20th. All regular classes will be cancelled, but we’ll be doing a Team Workout at 10AM. Please note that the Olympic Weightlifting Class will be cancelled on February 27th. The Kids Weightlifting is still on though.
  • Programming

    2017 Q1 – Week 4

    Just a couple more weeks until the Open. You may have noticed a bit more volume, along with lots of classic CrossFit movements like Wall Balls!  We’ve been building up to doing 150 in a row, and that’s called “Karen”, which is a benchmark wod we are doing this week. As always, we will continue our strength component but there will also be a heavy focus on energy system training, pacing, and muscular endurance. This week will be hard on the shoulder again, so pleas scale both volume and movements accordingly.

    Our skill of the month will be ring dips and stability on the rings. Our progression will start with establishing a solid 30 seconds support. Some of you may need to start on paralettes or dip bars before the rings, or you may need to work on an assisted ring support, such as with feet on a box or a simple plank on the rings. Then, we’ll move on to ring dip negatives. These can be done on p-bars as well, but make sure that if you are working mostly on a stable surface, you will want to supplement that with some stability training on the rings. This progression will include tempo work as well, and if you ever need to make the progression more difficult, add weight.

    Monday: Mostly Lower Body, deadlift focus

    Tuesday: Mostly Upper Body, overhead focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, squat focus

    Friday: Mostly Upper Body, gymnastics focus

    Saturday:Mostly Lower Body, squat focus

    Sunday: Make up a workout you missed or do the benchmark of the week, which will likely be an Open event from previous years.

    Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.

    CrossFit for week of Feb 13, 2017

    Powerlifting Programming for week of Feb 13, 2017

    Kettlebell Programming for week of Feb 13, 2017

    Gymnastics Programming for week of Feb 13, 2016 – Mondays will focus on pushing and pulling i.e. pushups, dips, pullups and muscle-ups, as well as thoracic mobility and core work. Saturdays will focus on handstands, core work such as L-Sit progressions and shoulder and hip mobility.

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