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  • News

    Spring Leaning – We are set to start our Fifth Annual Spring Leaning Challenge this weekebd.  Measurements are underway and sign up sheet is at the gym. We registration options ranging from $20 to $80, with prizing in each category. REGISTER HERE and then make sure you come in on Saturday for our seminar at noon and for the benchmark workout anytime this weekend.

    Strongman Saturdays – Coach Adrian has some fun stuff planned for the Saturday Strength/powerlifting classes. Check it out.

    Upcoming Events –

    • April 29 – Spring Leaning Seminar & Benchmark workout.
    • June 10 & 11 – Agatsu Kettlebell Certification, Open to all our members and the public, not just coaches.
    • June 24 – Summer Showdown.
    • July 29 – CFW Barbell Classic
  • Programming

    Spring is here, and you can start to expect some outdoor running as part of our WODs. As always, we can find indoor modifications if needed.

    For April, our skill of the month will be grip strength. This should translate well to both lifting and gymnastics movements. You’ll be seeing grip work in the form of carries and holds, as well as complexes on the bar.

    Monday: Lower Body strength, squat focus + conditioning

    Tuesday: Upper Body strength focus, bench + conditioning

    Wednesday: Conditioning

    Thursday: Olympic Weightlifting focus + conditioning

    Friday: Upper Body Gymnastics Strenght focus + conditioning

    Saturday: Spring Leaning Benchmark

    Sunday: Make up a workout you missed or do the benchmark of the week.

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

    CrossFit for week of April 24th, 2017

    Powerlifting Programming for week of April 24th, 2017

    Kettlebell Programming for week of April 24th, 2017

    HIIT Programming for week of April 24th, 2017

    Gymnastics Programming for week of April 10th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

    Class Schedule  – We are hosting the Agatsu Upper Body Movement & Mobility Certification this weekend, April 22nd and 23rd. We’re still open but some of the specialty classes are cancelled so make sure you take a look at Zen Planner and book your classes before coming in.

    Spring Leaning – We are set to start our Fifth Annual Spring Leaning Challenge at the end of the the month.  Measurements will be the week of April 24th and the benchmark workout and seminar will be on the weekend of April 29th. We’ll have registration options ranging from $20 to $80, with prizing in each category. REGISTER HERE and then you will need to pick a time to take your measurements using the sign up sheets at reception at the gym.

    Upcoming Events –

    • April 22 & 23 – Agatsu Upper Body Movement & Mobility Certification – Open to all our members and the public, not just coaches.
    • April 29 – Spring Leaning Seminar & Benchmark workout.
    • June 10 & 11 – Agatsu Kettlebell Certification, Open to all our members and the public, not just coaches.
    • June 24 – Summer Showdown. More on that soon but save the date.
    • July 29 – Save the date for CFW Barbell Classic. More on that soon.
  • Programming

    Spring is here, and you can start to expect some outdoor running as part of our WODs. As always, we can find indoor modifications if needed.

    For April, our skill of the month will be grip strength. This should translate well to both lifting and gymnastics movements. You’ll be seeing grip work in the form of carries and holds, as well as complexes on the bar.

    Monday: Mostly Lower Body, squat focus

    Tuesday: Mostly Upper Body, gymnastics focus

    Wednesday: Full Body, conditioning

    Thursday: Full body, squat & pulling 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.

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

    CrossFit for week of April 17th, 2017

    Powerlifting Programming for week of April 17th, 2017

    Kettlebell Programming for week of April 17th, 2017

    HIIT Programming for week of April 17th, 2017

    Gymnastics Programming for week of April 10th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

    Easter Weekend Hours – Friday will be a shorter day, with classes at 9AM, 10AM, and 11AM only. Saturday we’ll have our regular CrossFit and Powerlifting schedule, but no Bootcamp, Gymnastics, Kettlebell, or Mobility. Sunday we are closed and Monday is back to regular hours.

    Spring Leaning – We are set to start our Fifth Annual Spring Leaning Challenge at the end of the the month.  Measurements will be the week of April 24th and the benchmark workout and seminar will be on the weekend of April 29th. We’ll have registration options ranging from $20 to $80, with prizing in each category.

    Upcoming Events –

    • April 22 & 23 – Agatsu Upper Body Movement & Mobility Certification – Open to all our members and the public, not just coaches.
    • April 29 – Spring Leaning Seminar & Benchmark workout.
    • June 10 & 11 – Agatsu Kettlebell Certification, Open to all our members and the public, not just coaches.
    • June 24 – this is our tentative date for the Summer Showdown. More on that soon.
    • July 29 – this is our tentative date for the CFW Barbell Classic. More on that soon.
  • Programming

    Spring is here, and you can start to expect some outdoor running as part of our WODs. As always, we can find indoor modifications if needed.

    For April, our skill of the month will be grip strength. This should translate well to both lifting and gymnastics movements. You’ll be seeing grip work in the form of carries and holds, as well as complexes on the bar.

    Monday: Full Body, BB complex & special Birthday WOD

    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.

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

    CrossFit for week of April 10th, 2017

    Powerlifting Programming for week of April 10th, 2017

    Kettlebell Programming for week of April 10th, 2017

    HIIT Programming for week of April 10th, 2017

    Gymnastics Programming for week of April 10th, 2017 – Monday: Push & Pull + some Lower body + core. Thursday: Push & Pull + some lower body + core. Saturday: Bridges +  Handstands + Core

  • News

    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. We’ll have registration options ranging from $20 to $80, with prizing in each category. More information coming soon.

  • Programming

    For April, our skill of the month will be grip strength. This should translate well to both lifting and gymnastics movements. You’ll be seeing grip work in the form of carries and holds, as well as complexes on the bar.

    Monday: Mostly Lower Body, squat focus

    Tuesday: Mostly Upper Body, gymnastics focus

    Wednesday: Full Body, conditioning

    Thursday: Mostly Lower body, oly 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.

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

    CrossFit for week of April 2nd, 2017

    Powerlifting Programming for week of April 2nd, 2017

    Kettlebell Programming for week of April 2nd, 2017

    HIIT Programming for week of April 2nd, 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 –  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.

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