What’s New

The CrossFit Games Open is finally here!  If you’re not sure what this is all about, have a look at our write-up here.  It’s not to late to sign up, just register on the CrossFit Games website here and indicate CrossFit Winnipeg as your affiliate and then we can add you to the CrossFit Winnipeg Team. 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.  We’ll be doing the Open workouts Friday evenings at 7PM and Sunday afternoons at noon. We’ve been having some problems with the website, but we’ll have the Open time slots sets up for registration as soon as we get those issues worked out. You’ll be able to register for these time slots just like you would regular classes, but keep in mind that these time slots will replace our regular classes. Don’t worry, you can still come and do the workout even if you didn’t sign up for the Open – but if you’re going to do the workouts, you might as well sign up and represent CFW!


It’s important to have some variations in both intensity and in volume in your training program.  Without this type of planning, we tend to plateau and not perform well when testing or competition time comes around. So this week, as well as the coming weeks, the goal is to focus on quality over quantity.  This means making each movement perfect, but this also gives us the opportunity to go heavier on our lifts and to push the envelop a bit when it comes to intensity.  If you see shorter workouts or workouts that have a lot of rest, it’s up to you to go faster and harder, even if that means a lot more rest than you would like.

Monday: Mostly Lower Body, Squat focus

Tuesday: Mostly Upper Body, horizontal pushing focus

Wednesday: Skills & Conditioning

Thursday: Mostly lower body, Oly 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 22nd, 2015

Fitness Programming for week of February 22nd, 2015

Performance Programming for week of February 22nd, 2015

Powerlifting Programming for week of February 22nd, 2015

Olympic Weightlifting Programming for week of February 22nd, 2015

Gymnastics Programming for week of February 22nd, 2015

Kettlebell Programming for week of February 22nd, 2015