PROGRAMS

FUNDAMENTALS

New members joining the gym will have to go through our fundamentals program. Over the course of the 12 session Fundamentals program, we will teach you how to squat, hinge, push, pull and cover the movements you will often see in our programming. We will spend time discussing how to scale movements appropriately to your fitness level and how to take the next steps forward. Fundamentals is essential if you have never been exposed to the CrossFit methodology. Each Fundamentals session is set up to flow just like our classes. Each day starts off with a general warm-up, followed by a specific warm-up. Next, we will spend the majority of our time covering the daily skills. We follow this with a short workout and cool-down. Coaches or athletes may request an added one-on-one session once Fundamentals program is complete if they feel more instruction is needed before entering regular CrossFit classes.

Any missed sessions will be rescheduled before entering a regular CrossFit class.

CROSSFIT

The daily 60 minute CrossFit class will begin with a coach led warm-up, followed by specific movement preparation and technique review. We then move into the strength or skill component, finishing with a 5 – 30 min conditioning workout. Every class is coach led and you will be educated on both movements and intention of the daily WOD (workout of the day). These classes will motivate and challenge you. You will leave feeling like you’ve worked hard and made progress. Our friendly coaches and members will greet you and help navigate your way around our facility.

What is CrossFit?

BOOTCAMP

This is a high energy, fun, coach led class. The goal of this class is to motivate you to reach a higher level of strength, stamina and conditioning. Every class is structured to include a warm-up, a strength or skill and a conditioning component. Our Bootcamp fitness classes in Winnipeg are less focused on heavy lifts and complex movements than our daily CrossFit class, and is more focused on HIIT (high intensity interval training) style workouts. Throughout the class, you will be given plenty of direction on form and technique. A coach will always be there to make sure you know what you are doing and are correctly performing movements & exercises. Whether you are new to fitness, returning to fitness after a long break or looking for a change in your routine, this class is a great option for you.

HER COACH

HER Coach is a strength & movement-based exercise program designed specifically for pregnant & postpartum woman. Based on the HER philosophy; Healing, Empowerment & Rehabilitation (http://kineticallywhole.com/her-coach/), this program will guide you through your athleticism during these next phases in your life.

There is a lot more to exercise during pregnancy & postpartum than the old adage of “do what you’ve always done” or, “just listen to your body”. These messages are not only uninformative, they are not enough. Exercise during these chapters requires considerations to meet the demands of carrying a child, delivering a child & recovering from having a child. HER Coach is committed to delivering a quality exercise program & experience that is not only evidence-based, but practical & functional. Once you’ve had a baby, you are postpartum for life.

HER Coach is unique to Norak CrossFit, designed & taught by coach Tiffanie, a Pregnant & Postpartum Athleticism Coach & CrossFit Level 1 Trainer. She carries a Bachelors of Kinesiology, the designation of an Osteopathic Manual Practitioner & the founder of Kinetically Whole Therapies. She is also the mother of busy & fun-loving boy & a wife to a thrill seeking carpenter. We are ecstatic to have HER on board teaching this unique & essential program for the Winnipeg district.
HER Coach is not included in the monthly membership at Norak CrossFit. For more information & to enrol in HER Coach, please click the link below.

http://kineticallywhole.com/her-coach/

LONGEVITY PROGRAM

From warmup to cool down, this 60 minute class is 100% coach led. The Longevity Program is a strength and conditioning class specifically designed for older adults who want to stay active and maintain a positive relationship with their body as they age. These classes focus on true functional fitness. Our coaches will have a watchful eye over you to ensure safety, good movement quality and answer your questions. With consistent dedication of time and effort to this class you can expect to:

  • Restore mobility and increase range of motion
  • Build strength and muscle mass
  • Increase and maintain bone density
  • Improve balance and coordination
  • Improve cardiovascular function
  • Maintain independence and quality of life

Do not shy away by the term “strength and conditioning”. We will adjust the movements to your level of ability and progress you with your consent, when the time is right. You will build a relationship with our coaches that is comfortable and honest. We will always have your best interest in mind.

OLYMPIC LIFTING

The benefits of Olympic Lifting are well known, and proven to be one of the biggest factors at improving overall strength and fitness in any measure category. This 90 minute class focuses on developing technique, and improving execution of the two olympic lifts, the snatch and clean and jerk. By improving your strength and skill, you will add speed, power, coordination, agility and balance to your training. There is no extra fee for this class if you are a member of Norak CrossFit.

OPEN GYM

While the space is not being used, open gym members may use the gym to work on individual skills, movements or lifts that they wish to improve. It provides an opportunity that allows our athletes to feel that they get the workout they want, each and every time they step into our facility. One of the perks of Norak CrossFit’s unlimited membership is included open gym time, NCF also offers solely an open gym membership.

TESTIMONIALS

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Barb Sewart

I want to tell you a story about a 58 year old woman and the person who changed her life. I recently decided to retire after 27 years of teaching Kindergarten. This is my story of success and hope and how I achieved it with the help of Megan Maes.

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Colin Grenkow

Megan does an excellent job of working with everyone’s strengths and weaknesses and can modify any movement to deal with aches and pains. I look forward to continuing to train with Megan and getting back to a full schedule of curling next season.

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Brittany Schreyer

Being a part of this bootcamp changed my life.

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Chantale Krahn

If you’re looking for a trainer who is down to earth, genuine with a kind soul who will also be sure to kick your ass in the gym, Meg is your girl.

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Janelle Lavallée

I feel safe, supported, and constantly encouraged at a level I have not experienced often.

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Karen Joachim

Tiff got me back on track doing the sport I love! I am forever grateful for her genuine interest in my health and well being.

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