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CFW Weekly Update for February 18, 2018


We’ll be hosting one of our famous Holiday Team Workouts on Monday, February 18th at 2pm for Louis Riel Day, other classes are cancelled on that day. This team workout is open to all members of CFW, and open to friends and family as well, just let the staff at reception know if you want to bring someone!

The Open Starts this week with our first Friday Night Lights at 7pm.  Don’t worry if you are new to Crossfit, we’ll have options for you to modify so come out to meet our awesome community and have a good time.

Please note that starting on February 23rd, the 8am CF60 class will be moved to 1pm.  The 8am tends to be a little slow, especially during the winter, and we’ve had multiple requests for afternoon classes on the weekend so we hope that this will allow more of our members to train on weekends.

February 23rd is also the start date for our new Bells, Clubs and Maces class.  This program is separate from our CF program and has a very different feel, more about movement and flow and less about intensity and energy systems. However, we were able to set up a special discounted rate for CFW members only.  Click HERE to find out more and register. Members get a discount on the full 6 weeks and a discount on the drop in as well.

Last but not least, if you’re looking for someone to help you look after your aches and pains and dings, Josée from Deezar Physiotherapy starts running Saturday clinic hours next Saturday, February 16th.  More about that HERE and book online HERE.


For our CF60 program, more barbell work this week compared to previous weeks, and more movements. Big strength days (M and Th) with Thruster and Clean and Jerk. Two tough stamina days with the potential for soreness on Tuesday (Pull/Core) and Friday (Push/Squat/Core). Pay attention on those days and don’t be tempted to grind too hard. Fatigue management is the name of the game there, and pushing too deep into cellular sets can set off the DOMs. Wed we’re doing aerobic power work to balance out the previous day’s stamina onslaught and get the breathing going in a big way, and on Thursday after CJ strength, we have aerobic power endurance work that uses the technique gained from the CJ work. Monday and Sat offer more aerobic power work and an interesting mixture of movements and construction. 

This week, you’ll see a few opportunities to work on your Levels, and perhaps level up, including

I’ve had lots of questions from members wondering how to track their Levels using the Level Method.

(1) First, make sure that you actually have an account and know where to log your levels.  Here is the link: https://crossfitwinnipeg.levelmethod.com/

(2) Second, keep an eye on the workouts for the week, so that you know what opportunities you will have to work on specific categories and possibly test specific categories.  In this weekly update, I generally indicate which days are real testing days and also which days might present an opportunity to Level Up even though it’s not a day dedicated to testing. For this week, we’ll be doing squats on Monday, weightlifting on Tuesday, and Rings on Wednesday.  Plus, Sunday you can make up any of those days.

(3) If you want to track your progress, know where you are at in the daily workouts. If you’re not sure how close you are to levelling up, simply go look at the MAP to see what your next progression will be. From there use your levels to customize workouts and help you progress. Keep in mind that Fitness is roughly equivalent to Orange, Health is White & Yellow, and Performance is Blue+.

(4) Log results when you level up. Write it on the Level Up board along with the Coach’s name, and then enter results on the Level Method Site. We generally validate levels at the end of the week so it might take a few days for your levels to get updated.

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

CF30 Feb 18 to 23

CF45 Feb 18 to 23

CF60 Feb 18 to 24

Mommy Me Feb 19 to Mar 7

55 Plus Feb 11 to Mar 1

CF Weightlifting Feb 10 to Mar 31


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