Tania Vrga - Founder/Head Coach
Favourite workout: Nasty Girls. The first CrossFit video I ever saw was this one (Nasty Girls…[wmv][mov]), of Nicole, Eva and Annie doing the Nasty Girls workout. I remember thinking: Wow! I want to be able to do that… and now I can.
What I love about CrossFit Winnipeg: The people and the culture, it’s a dream come true.
Certifications: Hon. B.Sc., University of Toronto, CanFitPro Personal Trainer Specialist, CrossFit Level I, CrossFit Gymnastics with Jeff Tucker (2009) and Sean Lind (2013), CrossFit Barbell with Mark Rippetoe, CrossFit Nutrition with Robb Wolf, Agatsu Kettlebell Level 1 with Shawn Mozen, Agatsu Kettlebell Level 2 with Shawn Mozen, Agatsu Barbell Level 1 with Willie Albert & Pierre Augé, Poliquin Biosignature Modulation with Charles Poliquin, Biosignature Lab Analysis with Mark Schauss, OPT CCP Level 1 with James Fitzgerald Assessments, Program Design, and Nutrition with Matt Lalonde, Olympic Weightlifting with Alexander Varbanov, Functional Movement Systems Level 1 with Behnad Honarbakhsh, Agatsu Movement & Mobility Trainer Certification with Sara-Clare Lajeunesse, Russian Kettlebell Challenge Instructor Level 1 with Andrea Du Cane, “Reasonableness” workshop with Dan John, Poliquin International Coaching Certification Level 1 and 2 with Derek Woodske and Mary-Pierre Gaudet, Poliquin Instant Muscle Strengthening & Fascial Abrasion Techniques with André Benoit, Fascial Movement Taping, 200 Hour Yoga Teacher Training with Dillon Charest of Source Yoga, Canadian Olympian Christine Girard of Kilophile, Olympic Weightlifting Bulgarian Method Seminar with Ivan Abadjiev and Alexander Varbanov, Adaptive Bodywork Workshop with John Sutherland, CrossFit Kids, Agatsu Masters of Movement 2013 (Toronto) and 2014 (LA), Clare Frank Movement Links Seminar on Janda’s Approach to Musculoskeletal Pain Syndromes, Multiple Provincial Record Holder in Powerlifting 52Kg class, 2 week Olympic Weightlifting Training Camp in Bulgaria with Alexander Varbanov and Ivan Abadjiev.
What’s surprising/interesting about me? I was an athletic late bloomer… I was that kid who always got picked last for teams in the school yard. My brothers made fun of my lack of coordination. I got laughed at for running like a girl.
Coaching Philosophy: A coach’s role is to facilitate the athlete’s journey toward their goal, whether that means simply getting off the couch or competing at a professional level. I firmly believe that a fit person is a healthy person is a happy person. As a coach, my job is to improve the fitness of everyone that comes through our doors, whether it’s a competitive athlete or a grandmother, and thus, make them happier and help them achieve their goals.
#1 Training Goal for the next 6 to 12 months: compete in a Masters weightlifting competition
#1 Power food: my husband’s roast pastured heritage pork with herbs and garlic.
Anna Luangkhot - Coach
Favourite workout: Any barbell complex.
What I love about CrossFit Winnipeg: The community, friendly competition and perhaps most of all, the support that other members and coaches give to each other. I also love that it’s a community of like-minded people who have made fitness and health a priority.
Certifications: Certifications: B. A. Kinesiology from University of Winnipeg, Bachelor of Education (B. Ed) from University of Manitoba, Precision Nutrition Level 1 (PN1), CrossFit Level I, CrossFit Gymnastics, CrossFit Olympic Weightlifting, The Outlaw Way – Para Bellum Camp, NCCP Weightlifting Technical Course Level 1+2, CPR/First Aid Certified, and Olympic Weightlifting seminars with Canadian Olympian Christine Girard of Kilophile (2013) and Alex Varbanov (2013)
What’s surprising/interesting about me? I’m a news junkie.
Coaching Philosophy: To help others through education and physical activity to lead longer, healthier lives.
#1 Training Goal for the next 6 to 12 months: 200+ sinclair
#1 Power food: Sweet potatoes
Rénald Vouriot - Coach
Favourite workout: Something with muscle-ups and maybe hand stand push-up, put in some tire flips too, oh and rope climbs.
What I love about CrossFit Winnipeg: Definitely the people. I started going to get fit, and I stayed because of the friendly atmosphere.
Certifications: CrossFit Level 1, Agatsu Joint Mobility and Movement, CrossFit Level 1 Gymnastics, Agatsu Kettlebell Level 1
What’s surprising/interesting about me? I used to be very shy. Anyone who knows me now knows how ridiculous that sounds! And I’m heavier than I look, lol!
Coaching Philosophy: Do it right, listen to what the coaches have to say and have fun with it.
#1 Training goal for next 6-12 months: I would love to attain my press to hand stand hold or acquire more cool gymnastics moves.
#1 Power food: Sweet potatoes! The perfect quick energy food.
Scott Fowell - Coach
Favorite workout: Anything with heavy weights or 21-15-9
What I love about CrossFit Winnipeg: People come in to workout with purpose, not because they like saying they went to the gym today. Results speak for themselves.
Certifications: CrossFit Level 1, CrossFit Gymnastics, CrossFit Movement & Mobility, CrossFit Olympic weightlifting, Varbanov Olympic Weightlifting, Agatsu Kettlebell, Agatsu Mobility & CrossFit Judge.
What’s surprising/interesting about me? I’ve played competitive rugby for 8 years, my first position was a “hooker”.
Coaching Philosophy: You pass failure on the way to success, keep putting in the work and achieve your goals. Train. Eat. Sleep. Repeat.
#1 Training Goal for the next 6 to 12 months: Strength and Power
#1 Power food: Bison
Jason Paul - Coach
Favourite workout: Sprint intervals – either running or rowing
What I love about CrossFit Winnipeg: Definitely the people. The camaraderie and respect between everyone that steps into our gym is truly inspiring.
Certifications: CrossFit Level 1, CrossFit Mobility, Agatsu Kettlebell
What’s surprising/interesting about me? I’ve worked at the same company for 28 years. (I’m older than I look ha ha)
Coaching Philosophy: Technique, Consistency, Intensity
#1 Training goal for next 6-12 months: Freestanding handstand hold
#1 Power food: A steaming mug of freshly brewed coffee. Can’t do 6 am without it
Gary McLeod - Coach/Massage Therapist
Adrian Théroux - Coach
Favourite workout: Picking heavy stuff up and putting it overhead.
What I love about CrossFit Winnipeg: Tania shares almost all of my training philosophies. The coaches are smart, strong and friendly. The members want to learn, are enthusiastic, and constantly pushing themselves to new heights.
Certifications: Bachelor of Kinesiology (University of Manitoba), CSEP Certified Personal Trainer, CrossFit Level 1, NCCP Level 1 Football Coach
What’s surprising/interesting about me? I fractured two vertebrae in my neck when I was 16, and was paralyzed for almost a week.
Coaching Philosophy: Society and technology have made it too easy for us to be sedentary and weak; I seek to undo this damage and help get people strong, healthy, and happy. Also technique, technique, technique!!!
#1 Training goal for next 6-12 months: Squat and Deadlift 500, Bench 300, Press 200, Snatch 200, Clean and Jerk 300.
#1 Power food: Deer jerky/sausage, cherry BCAA drink.
Daniel Billinkoff - Coach
Favourite workout: I love conditioning, so probably the Fight Gone Mad benchmark. Heavy clean& jerks are fun, too.
What I love about CrossFit Winnipeg: I love Tania’s focus on ordinary people achieving extraordinary fitness. Her programming is extremely varied, never boring, and always challenging. Best of all, the CFW community is amazing. All of the coaches and members are kind, helpful and dedicated. Joining a gym can be super intimidating– especially if you’re going to do something “hardcore” like CrossFit – so it makes me proud that anyone and everyone is welcome and appreciated at our gym.
Certifications: CrossFit L1, Agatsu Kettlebell L1 and CrossFit Mobility.
What’s surprising/interesting about me? I’m double-jointed, which was very cool in grade 2, but not as cool as an adult.
Coaching Philosophy: To lead by example, inspire new members to keep fighting, and find creative ways to help the CFW community get better, stronger & faster.
#1 Training goal for next 6-12 months: More consistency in advanced gymnastics movements, especially muscle ups. I also want to walk on my hands, which is the ultimate CrossFit party trick.
#1 Power food: Coffee with butter/MCT oil.
Justin Ross - Coach
Why do you CrossFit? Sweat equity!! It gives me a strong anchor which allows me to take on life’s challenges without being pulled away from who I am. It challenges me in ways other sports didn’t and, in doing so, it improved my performance in the sports I still play.
What can you provide as a coach? I can provide knowledge in many sports and help develop you athletically.
What’s your Favourite Workout? Rowing, and a good heavy clean and jerk.
What do you Love about CrossFit Winnipeg? It’s my home away from home. I feel comfortable in this place.
Certifications: Crossfit level one. Agatsu Upper Body Movement & Mobility certificate.
Is there anything interesting about you? I have a Manitoba record in track and field: 50 meter hurdles which still stands since 1997 (I’m old). Made the cut in the Manitoba open 10 pin bowling (2015). My highest game is 290. I represented Manitoba in Las Vegas for flag football in 2008 and 2009.
Anything else? I can play the bagpipes!!
What’s your Coaching Philosophy? Train with a purpose, to help you achieve any goals you may have. Build confidence training so you can have confidence living. To move and play pain free.
What’s your Training Goal? Increase my mobility in my shoulders and hips
Any Power Foods you recommend? Homemade chilli!
Steve Snowdon - Coach
Why I CrossFit: It fuels my competitive side, it continually pushes me to be better and to grow. For those 60 minutes nothing can touch me, I’m my best self.
Favourite workout: Picking heavy stuff up and putting it overhead.
What I love about CrossFit Winnipeg: Beyond the people, who make every 6am workout so worthwhile, it’s the coaches who want to see you moving well for life. They are genuinely invested in you.
Certifications: CrossFit Level 1
What’s surprising/interesting about me? I raced mountain bike competitively in my younger years and I spent a lot of time on my bike… to the point that I didn’t get my Driver’s License until I was 28 years old.
Coaching Philosophy: To lead by example, to demonstrate age is just a number and show that consistency is king.
#1 Training goal for next 6-12 months: Handstand walking, the only skill I don’t have. And yes, it will be mine.
#1 Power food: Coffee… seriously, those aren’t BCAAs I’m drinking mid WOD.
Tara Ross - Coach
Why I CrossFit: I love how CrossFit pushes me each workout, and the competitiveness of it. Every workout is different, and it challenges me in every way. I continually grow from it and it is also a lot of fun. I always have “good” butterflies before a metcon and I’m always still smiling after, which I think says a lot!
Favorite Workout: Anything that involves thrusters.
What I love about CrossFit Winnipeg: Definitely all the smiling faces when I walk into the gym; the community is great and you really feel it. I love seeing so many people having fun while working out.
Certifications: CrossFit Level 1
Coaching Philosophy: Help others succeed with their goals! If you put in the work you will be amazed at what you can do. I also believe working on weaknesses will have its rewards in the end.
What’s Surprising About Me? I’ve watched The Young and the Restless faithfully since grade one 🙂 and I have an identical twin sister.
#1 Power Foods: Perogies, bacon and coffee.
#1 Training Goal for Next 6-12 Months: Work on my gymnastics-kip, chest to bar pull-ups and I would love to have a muscle up by next year’s CrossFit Open.
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