What’s New

Please check the schedule for February as there have been some changes, most notably for Sunday, where we’ve moved Barbell Club to 10AM and have put in one regular CrossFit Class before at 9AM and one afterwards at noon. If you like to do Barbell Club and a metcon in the same day, it’s probably best to do Barbell Club first, take 10-15 minutes to rest and have a snack at the end of Barbell Club, then do the CrossFit Class. You will also see some changes to the Friday evening schedule as well as the Sunday schedule when the CrossFit Games Open starts up at the end of the month. We are in the process of setting up the CrossFit Winnipeg team, so you’ll be able to sign up online on the CrossFit Games website as a member of the CFW team shortly.  There is a $20 fee to the CrossFit Games when you sign up but CFW will not be charging any extra fees to host the workouts.  If you’re not familiar with the Open but want to get involved, check out the CrossFit Games website for more information. We hope to set up a few Competition Prep classes for the Open before it starts at the end of February. We are also in the midst of planning a Ladies Night on Friday the 13th, stay on the lookout for more info coming soon.

 Programming

This week, we continue to scale back the loads a bit and do some tempo strength work and some skill and assistance work, along with a bit of extra conditioning in preparation for the Open. This means you can expect to be quite sore over the next week or so, but don’t worry, it will ease up a bit as we approach the end of February. We’ll also be doing some of the Open workouts from past years as our Sunday benchmarks.

Monday: Mostly Lower Body, squat focus

Tuesday: Mostly Upper Body, bench press focus

Wednesday: Skills & Conditioning

Thursday: Mostly lower body, deadlift focus

Friday: Mostly Upper Body, gymnastics focus

Saturday: Mostly Lower body, squat focus

Sunday: Make up a WOD you missed or do this week’s benchmark

Spoiler Alert: Click on the links below to see the details of this week’s programming.

Health Programming for week of February 2nd, 2015

Fitness Programming for week of February 2nd, 2015

Performance Programming for week of February 2nd, 2015

Powerlifting Programming for week of February 2nd, 2015

Olympic Weightlifting Programming for week of February 2nd, 2015

Gymnastics Programming for week of February 2nd, 2015

Kettlebell Programming for week of February 2nd, 2015