What’s New

The CrossFit Games Open starts in just a few weeks, you can sign up here and indicate CrossFit Winnipeg as your affiliate and then we can add you to the CrossFit Winnipeg Team. We’ll be posting more information on this this week, so keep and eye out for details.  We’ll be doing the Open workouts Friday evenings at 7PM and Sunday afternoons at noon. 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 are also planning a Ladies Night on Friday the 13th at 7PM, stay on the lookout for more info coming soon.

 Programming

This week is our last week of emphasizing tempo and assistance work, before ramping up the intensity and loads and reducing volume a bit for the Open. This means you can expect the soreness to continue for about one more week, 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, overhead press focus

Wednesday: Skills & Conditioning

Thursday: Mostly lower body, deadlift focus

Friday: Mostly Upper Body, horizontal pushing and pulling focus

Saturday: Mostly Lower body, Oly 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 8th, 2015

Fitness Programming for week of February 8th, 2015

Performance Programming for week of February 8th, 2015

Powerlifting Programming for week of February 8th, 2015

Olympic Weightlifting Programming for week of February 8th, 2015

Gymnastics Programming for week of February 8th, 2015

Kettlebell Programming for week of February 8th, 2015