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CFW Weekly Update for December 9, 2018


Our CFW Members Holiday Party is this Friday, December 14th! Let’s start the holiday season off with a bang! We’re going to start things off at 7pm here at the gym – no workout clothes needed, dress to party! Here are a few party notes:

– The party starts at 7pm and will run until 10ish
– Come for the whole thing or stop in at any time
– Friends and family are more than welcome to join in!
– We’ve ordered pulled pork and sides, but you’re welcome to bring food or snacks
– We’re planning some CrossFit Trivia and a few games

You can email us at info@crossfitwinnipeg.com to RSVP or join the FB event: https://www.facebook.com/events/291220274845029/


Quick update on group programming. Instead of posting a Health, Strength, Fitness and Performance workout for the CF60 class each day, we’ll be posting Fitness & Performance loading and then posting some Strength variations and low impact variations in the coach’s notes. So if you have any questions or need to modify, please ask the coach.

The CF30 programming lends itself very well to Health goals (primarily improved movement and longevity focus), and the new CF45 is perfect for Fitness & Strength (no Olympic lifting but basic tempo strength work along with some energy system work). So that means that with the CF60 we’re programming a more of a performance and skill bias, using Level Method to keep us accountable to the real roots of CrossFt, i.e. general physical preparedness, in other words, well rounded fitness.

For our CF60 Classes, this week we have our 8 Crazy Nights of Hanukah WOD on Monday, should be a fun one!  We also get to test our 8RM deadlift on Monday and our 1RM Hang Squat Clean on Thursday.  If you like benchmark workouts, our Sunday Funday Benchmark will be an old Open workout from 2011! Most days will be a mix of upper and lower body days and conditioning, but Friday will have an extra emphasis on upper body and Saturday lower body.

CF45 classes will be a mix of upper body, lower body and conditioning, and CF30 will be full body conditioning all week.

Spoiler Alert!  Click on the links below to see the details of this week’s group workouts.


CF45 Dec 10 to Dec 15

CF60 Dec 10 to Dec 16

CF30 Dec 10 to 15

55+ Dec 10 to 21

Mommy Me Dec 4 to Dec 20

Sunday Oly Dec 2 to Dec 23


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