What’s New

The Open is going very well, we’ve seen PRs for every workout, several clean & jerk records on 15.1A, some new found chest to bar pullup skills in 15.2 and some muscle-ups in 15.3. It’s amazing to see how far everyone has come. Congratulations, I’m so proud! Two more weeks to go… Check our Facebook page to see Jamie’s first muscle ups!

Jessica had 0 toes to bar in last year's open, but finished several rounds in Workout 15.1. Congrats Jess!

Jessica had 0 toes to bar in last year’s open, but finished several rounds in Workout 15.1. Congrats Jess!

Yoga is back at CFW!  Unfortunately our former instructors Arlen and Sandy weren’t available but after asking around at Yoga Public, we found Kaitlyn to lead us through a Yin Yoga practice on Tuesday nights from 7:15 to 8:15PM, starting this Tuesday. These classes are for any skill level and the focus will be on breath and alignment. We’ll warm-up with a few poses that flow from one to the other and then we’ll spend the reminder of the class doing less demanding, longer stretches and holds to stretch out connective tissues and things down a bit.  Kaitlyn likes to dabble in CrossFit, and many other sports and is certified by Agatsu for kettlebells, and Trigger Point Therapy, to complement her Yin Yoga and Ashtanga Yoga training, so she has an idea of the typeof TLC our tight CrossFitter shoulders and hips need. However, feel free to request specific stretches or let her know what feels tight or what you’d like to work on. This class is included in your CFW membership and counts as a class just like our other specialty classes, just register in Zen Planner just like you would for your other classes.

We are also planning our annual Spring Leaning Nutrition Challenge, which will start after the Open and Easter.  We’ll be doing our initial measurements after Easter weekend during the week and weekend leading up to April 13th and the Challenge officially starts on the 13th of April. Just like last year, we’ll have daily challenges, and benchmark workouts to track your progress.  We’ll have several options for registration based on your budget, including a free version and a paid version where we’ll include bodyfat measurements and winners will take home a cash prize.  If you want to lean out, improve body composition and performance, or lose some inches, Spring Leaning is perfect!

April will be very busy, along with the Spring Leaning Challenge, we’ll be running a series of Gymnastics workshops, which will take  place on the weekends after the Open, and on April 18th, we have the WOD to End MS, which is a fundraiser for the Manitoba MS Society.


This week and next week, we’ll be doing some testing, so if you feel good on these days, go for a PR.  If you are new to CFW and we are building to a heavy set of 2 or a 1RM, you may want to do 5×5 instead, just ask the coach. If you are doing the Open, make sure you keep the volume low, but it’s fine to go heavy and go for PRs as long as your mechanics are solid. If you see any workouts that you think will make you sore, reduce the reps, not the weight. We’ll also be transitioning to a new cycle in powerlifting this week! Let’s hear about last week’s PRs!

Monday: Mostly Lower Body, Oly focus

Tuesday: Mostly Upper Body, Bench focus

Wednesday: Skills & Conditioning

Thursday: Mostly lower body, Squat focus

Friday: Mostly Upper Body, Gymnastics focus

Saturday: Mostly Lower body, Deadlift 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 March 16th, 2015

Fitness Programming for week of March 16th, 2015

Performance Programming for week of March 16th, 2015

Powerlifting Programming for week of March 16th, 2015

Olympic Weightlifting Programming for week of March 16th, 2015

Gymnastics Programming for week of March 16th, 2015

Kettlebell Programming for week of March 16th, 2015