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News
Happy Holidays from all the Staff at CrossFit Winnipeg! We wish all our members a joyous holiday season and peace & prosperity for 2017.
Referral Rewards Program… and a little extra gift from CFW
Introducing the CFW Referral Rewards Program. In promoting CFW, we also recognize the value of growing our community organically and giving back to our membership to keep it strong! When someone you invite to CFW becomes an active member, we’ll credit you with a reward of your choice as follows.
You can choose to upgrade your membership to the next level for one month. This means you can upgrade from 8 classes per month to 13 classes per month, or from 13 classes per month to Unlimited for an entire month. Alternatively, you can choose a 45 minute personal training session. You can use this private session with a coach of your choice to work on any skills, techniques or problem areas like Pull-ups, Muscle-ups, Olympic Lifting, Mobility, etc. You will receive one month membership upgrade OR one personal training session for every new invite who joins as a active CFW member. For a limited time, we will also provide you with a $100 gift card to give to your invitee, to use on their CrossFit Start Up membership (Fundamentals or On Ramp). This makes a great Christmas gift, or just an incentive for that special someone to join up! Click HERE for details and to invite friends and family.
January Schedule Changes
Holiday Hours
Please make sure to check Zen Planner for the class schedule.
December 31st – Reduced hours, 7AM CrossFit and 9AM Gymnastics are cancelled.
January 1st – Start off the year right with a team workout at 3PM. All other classes are cancelled.
January 2nd – Reduced Hours. We will have CrossFit classes at 9AM, 10AM, 11AM, and 12 noon. We will be closed from 1PM to 4PM. Then we’ll run CrossFit at 4PM, Gymnastics at 5PM, CrossFit at 6PM & 7PM, and Bootcamp at 8PM. The 6AM, 7AM, 8AM, and 3PM classes will be cancelled, along with Olympic Weightlifting.
Don’t worry we’re back to regular hours on January 3rd.
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Programming
Cycle 4 – Week 12
You may have noticed that we haven’t been posting Health, Fitness, and Performance workouts in the past couple of weeks. This has been intentional. We noticed that most of our members prefer to have the coach customize the workout to their abilities rather than simply doing one of the Health, Fitness or Performance WODs as they are. Since the coaches are already doing a great job of customizing workouts, there doesn’t seem to be much value in pre-programming the various streams. The current workouts are very much classic CrossFit style workouts, designed to prepare our members for FrostFit and the Open. That being said, the difficulty level of the current WODs varies from “Fitness” to “Performance”. On the days where the WOD is more geared toward Fitness, we can post notes on how to scale up if needed. Even if there is no standard marked for Rx+, please don’t hesitate to ask the coach if you feel you need a more difficult movement, more reps, or a heavier weight, these are all options that are open to you as long as quality of movement is there.
This week we continue our focus on getting ready for FrostFit and the Open.
Monday: Boxing Day Team Workout
Tuesday: overhead pressing & gymnastics skills + 8 Crazy Nights of Hannukah WOD
Wednesday: Full Body , longer conditioning WOD
Thursday: Mostly Lower body, Oly focus
Friday: Mostly, Upper Body, overhead BB work
Saturday: Mostly Lower Body, squat focus
Sunday: New Year’s Day Team WOD
Spoiler Alert! Click on the links below to see the details of this week’s group workouts.
CrossFit for week of Dec 26, 2016
Powerlifting Programming for week of Dec 26, 2016
Kettlebell Programming for week of Dec 26, 2016
Gymnastics Programming for week of Dec 26, 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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CFW Weekly Update for December 25th, 2016
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