What’s New


Look who’s here…

One more week left in the Open, congrats to everyone who participated, it’s fantastic to see everyone come out and support the athletes.   We have some special guests this week – Coach Joao and Flavia are back from London for the week so we’ll be having a party and a Potluck for the last Friday night of the Open, next Friday, March 27th, right after the Open Workout at 7PM.  Everyone is welcome, if you’re coming to do the WOD make sure you RSVP and if you’d like to stay for the potluck, please bring something to share.

We are currently making preparations for 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 two different versions where you’ll be contributing to the kitty so that the winners can get a cash prize.  If you want to lean out, improve body composition and performance, or lose some inches, Spring Leaning is perfect!

We are so excited to have yoga back at CFW, but we’ve had to reschedule the start date.  ETA is now Tuesday, March 31st at 7:15. Kaitlyn will lead us through a Yin Yoga practice on Tuesday nights from 7:15 to 8:15PM, starting not this week, but at the end of March. 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.

On April 18th, we have the WOD to End MS, which is a fundraiser for the Manitoba MS Society, so mark your calendar.


This is our last week of 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.

Monday: Mostly Lower Body, Squat focus (test front squat)

Tuesday: Mostly Upper Body, overhead Press and Pullup focus (test press and max pullups)

Wednesday: Skills & Conditioning

Thursday: Mostly lower body, Oly focus

Friday: Mostly Upper Body, pressing focus (test bench press)

Saturday: Mostly Lower body, Squat focus (test back squat)

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 23rd, 2015

Fitness Programming for week of March 23rd, 2015

Performance Programming for week of March 23rd, 2015

Powerlifting Programming for week of March 23rd, 2015

Olympic Weightlifting Programming for week of March 23rd, 2015

Gymnastics Programming for week of March 23rd, 2015

Kettlebell Programming for week of March 23rd, 2015