Daily archive for April 10, 2018

Whats next for CFW Members?


CFW Community,

So with all the hype slowing down from the CrossFit Open and even the CrossFit Waterloo Games, you are probably asking yourself… what’s next?? Well there is always something going on at CrossFit Waterloo whether you know it or not.

So what are some of the options that you may have to up your game in the CFW community or life in general!? Well that all depends on what your goals are. We have what you are looking for!

Nutrition Program

First of all, let’s look at the foundation of success for any type of physical activity.  Whether it be Sports, Olympic Weightlifting, CrossFit or even just keeping up with your kids, I’m talking about Nutrition! The starting point of a healthy lifestyle and just becoming a well oiled machine in and out of the gym. Here at CrossFit Waterloo we don’t just do challenges, although they are fun and a great way to start, we also have personal nutrition options that we will tailor to your specific needs (remember everyone is different). So if you are interested in changing your life for the better or even if you want to take your performance level up a notch or two please do not hesitate to contact Coach Steve or Coach Chris Vranes about your nutrition needs.

cvranes@crossfitwaterloo.com or steve@crossfitwaterloo.com

Olympic Lifting

Looking to become a better Olympic Weightlifter? Well look no further than our Barbell Club with Coach Amber! If you are new to lifting, or have some prior knowledge, The Barbell Club is a great way to take your skills to another level. The program prioritizes olympic weightlifting movements (snatch and clean and jerk) and they’re accessory movements that aid in building strength for those lifts. The lifting cycle typically last 4-6 weeks, every Tues/ Thurs at 6:45-7:45 pm and Sunday 930-1030 am. The program is accessible in a printed copy, highlighting the weekly movements, what the primary focus is, tips when completing the lift, warm-ups and mobility drills to make sure you get the most out of every session even if you are unable to make the scheduled class time.  What are you waiting for? Come out and see for yourself what our lifting community can offer you!

CFW Competitors

How about getting a little more competitive with CrossFit? We have your answer for that too!

Let’s start looking at Coach Yashar’s Comp. Programming and Competitive Class every Saturday morning.

If you’re training regularly every week (5 days on, 2 days off) and are interested in stepping up, consider following Coach Yashar’s comp. programming. With the competitive programming you will receive weekly training schedules to supplement and take your training to the next stage. The programming offers specific areas such as single modality, gymnastics and barbell conditioning and strength training. Comp. programming at CFW has been a available for members who are experienced with all avenues of CrossFit training such as weightlifting and gymnastics, and are in tune with their current training. Comp programming is not for everyone as it will involve more time, more training volume and experience with training. Though don’t let that discourage you as many members began with manageable training volumes early on and have progressively increased their training and results over a short training period.

A great way to introduce yourself to extra training would be to attend comp class with Coach Yash Saturday mornings. Here Coach Yash will run a 90 minute class based off of the comp programming set for that day. Each class will start with a skill section where Coach Yash will go through skills such as olympic lifting, gymnastics and or conditioning. Then the bulk of the class is dedicated to a workout or two where the whole class comes together to throwdown. If you’re competitive you’ll enjoy this atmosphere as you will be surrounded by other competitive athletes pushing you to become better than you were yesterday!

If your interested please email or speak with Coach Yash.


Personal Training

What about a little One on One Training to really boost your progression and work towards your personal goals? Yes, we also have an answer for that! Work with any of our Coaches in a 1 on 1 setting to achieve and excel in all your goals! Whether it be Sports specific, Aerobic capacity, Olympic Weightlifting, Gymnastics, Strength Training and yes CrossFit, we’re here to help you.

Physiotherapy Clinic

Have a kink or nagging old injury that seems to reappear? Come in for a FREE assessment with our Physiotherapist. Then a functional treatment plan will be designed for each case to address any issue and progress at your rate. All our treatments are insured by your health benefit provider.

For all Personal Training and Physiotherapy inquiries please email: info@crossfitwaterloo.com


Sometimes you gotta squat.


Back Squat
1×3 – 60%
1×3 – 70%
1×3 – 80%
Build to a heavy 3 RM

2) WOD
KBS (32/24)
Cal Row
HR Push-ups

3) AP
Accumulate 1000ft Sled Push

***Stay tuned for the summer programming notes blog tomorrow***