CFW Weekly Update for February 26th, 2017

• 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.

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