CFW Weekly Update for November 27th, 2016

Party!

Please join us on Friday anytime after 8PM for the CFW Party at Le Garage Café. We will be celebrating another amazing year made possible by all the people who make CrossFit Winnipeg such an incredible place. We hope you are able to join us for a bite to eat, drinks and perhaps even dessert!

December Schedule Changes

Starting in December, the 5PM class on Mondays will be a gymnastics strength class instead of CrossFit. Coach Ren and I have been working very hard on our gymnastics program and we are super excited to be able to share it with you. These classes are very structured and heavy on core work, strength and flexibility, and athletes will need to demonstrate mastery on a specific progression before moving on to the next level.  I promise it will be challenging and it will get your closer to mastering handstands, pistols, and of course that 6-pack.

The noon class on Tuesdays will now be a Kettlebell class. We’ve had tons of requests so this month we were finally able to implement it. This class is great for conditioning and for building stability and structural balance, plus the workouts are really fun. Hope to see you there!

We’ll have some slight modifications to our hours over the holidays but we’ll keep everyone updated.

Fuel for Fall

Congratulations to all our Fall challenge participants and thank you to everyone who came out to our Potluck last weekend. Check out our winners here.

Cycle 4 – Week 8

The skill of the month for November is overhead positioning. We’ll be working mobility and stability in various overhead movements. The December skill of the month will be Double Unders. Don’t worry, this doesn’t mean double unders every day, but it does mean you’ll have more opportunity to practice and that we’ll be working extra hard on mobilizing and stabilizing the ankles and everything else you need to improve your skipping.

This week is the last week before we do in mini-testing week next week, and then we’ll go into a 6-week FrostFit specific cycle, which will also be very useful for those who want to do the Open.

Monday: Mostly Lower Body – Training, Squat focus

Tuesday: Mostly Upper Body – Training, Overhead Pressing focus

Wednesday: Full Body – Training, Skills and endurance

Thursday: Mostly Lower body – Practice, Oly focus

Friday: Mostly, Upper Body – Testing, Gymnastics focus

Saturday: Mostly Lower Body – Practice, Oly focus

Sunday: Make up or Benchmark

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

CrossFit for week of Nov 28, 2016

Powerlifting Programming for week of Nov 28, 2016

Kettlebell Programming for week of Nov 28, 2016