What’s New

Our Fuel for Fall Performance Nutrition Challenge is almost finished.  Check out the blog for details. This weekend we’ll be retesting our benchmark workouts, including our box jump, our sled pull and our burpee ladder.  30 days is short but let’s see if we can improve on our scores from last time. If your challenge partner is not a member at CFW, you can still bring them along on Saturday to retest the benchmark workout if they came out back in November.  Just let the reception desk staff know. Join us on December 18th when we announce the winners and get together for a Holiday Potluck. If you have any questions about the challenge, or need any tips or tricks, or even just a pep talk, I will be at the gym most evenings this week in case you have any questions.  You can also email tania@crossfitwinnipeg.com.

Rep Your Box is also happening on the 13th, make sure you come out to see our athletes lift after you’ve

We are still on the lookout for volunteers for FrostFit, please email Marc@crossfitwinnipeg.com.


We are still transitioning into a new cycle of programming that will have a mini-peak at FrosFit and then finish up for the Open at the end of Feburary. We have another week of “prehab”, including skill work and lighter loads with dumbbells and kettlebells, along with some single arm and single leg work.  Take the time to notice imbalances from right to left, as well as which movements seem really tough and which ones come easily to you. Don’t worry so much about times or loads, but aim to move well. We be gradually moving toward more intensity along with FrostFit specific skill work and some partner workouts, right around the holidays. This week, you’ll see a bit more mix of upper and lower body on the same day.  We tend to bias lower body a bit more on Mondays, Thursday and Saturdays, and upper body a bit more on Tuesdays and Fridays, but this week it’ll be a bit more mixed up. Fitness and performance will also be the same again this week, though you may adjust the load as needed and do skill work before or after class if you like. You’ll also not that we’ve started postin the kettlebell workouts in the detailed previews below.

Monday: Mostly lower body, squat focus

Tuesday: Mostly upper body, horizontal pressing and pulling

Wednesday: Mostly core & conditioning, some carries and sled work

Thursday: Mostly lower body and conditioning

Friday: Mostly upper body, overhead pressing and pulling and skills

Saturday: Fall Performance Challenge Benchmarks

Sunday: Make up a missed WOD or benchmark

Spoiler Alert: Click on the links below to see the details of this week’s programming.  If you can’t find what you need, check back later on Sunday or on Monday morning as we’re still putting the finishing touches on these WODs.

Health Programming for week of December 7th, 2014

Fitness & Performance Programming for week of December 7th, 2014

Powerlifting Programming for week of December 7th, 2014

Olympic Weightlifting Programming for week of December 7th, 2014

Gymnastics Programming for week of December 7th, 2014

Kettlebell Programming for week of December 7th, 2014

Competition Prep Class Programming for week of December 7th, 2014- No class this week