WELCOME TO PRAIRIE CROSSFIT!
We’re your new favourite happy hour. Playtime with friends. A break from life’s hustle and an opportunity to get in the best shape of your life. We are the longest running CrossFit affiliate in Winnipeg with over 13 years experience and what you will get out of our facility is a healthier lifestyle along with a community that will push you to strive to be the best you can be. Not only will you get to work out with people who support you, we will also give you the tools you need to make healthier choices. We help people from all skill levels. You don’t have to be in shape to start, that’s what we are here for!
We train kids as young as 3 and adults in their 70’s and everyone in between. We are a family friendly and community based gym. We offer kids and adult classes at the same time so the whole family can benefit, or bring your kids to watch you in our kids area. We want to make this the best experience possible so you can maintain fitness in your daily life.
COACHES
Each of our coaches brings their own unique energy and skill set to their classes. They are caring, motivating leaders and are pretty darn awesome!
They will provide you with exceptional coaching and help you get you through your workout safely and assist you with your fitness goals. We’re pretty good with the music playlists, but we are exceptional with helping you achieve real, lasting change. Our aim is simple: to meet you where you are and to help you achieve success – however you define that.
Derek Wickham – Co-Owner and founder CF Level 2, CF Kids, CF Gymnastics, Agatsu Kettlebell 1, Agatsu Barbell 1, NCCP Weightlifting Instruction, OPEX Level 1 CCP
Mandy Burley – Co-Owner, CF Level 2, CF Gymnastics, CF Weightlifting, NCCP Weightlifting Instruction
Brad Snyder – CF Level 2, Registered Occupational Therapist
Mandy Laing – CF Level 2, Bachelor of Kinesiology, Bachelor of Exercise and Sport Science in Athletic Therapy, NCCP Weightlifting Instruction
Will Burley – CF Level 1
Elena Tepperman – CF Level 1
Patrick Martin – CF Level 1
Kevin Tischynski – CF Level 1
Quinton Gowler – CF Level 1
FIRST CLASS IS ALWAYS FREE. CLICK HERE TO SIGN UP!
SCHEDULE
If you are wanting to do a drop in, PLEASE EMAIL PRIOR TO ATTENDING.
6 AM: CrossFit Class
8:00 AM: CrossFit Class 9:00 AM: CrossFit Class
9:30 AM: CrossFit Class 9:00 AM: CrossFit Class 10:00 AM: CrossFit Class
10:30 AM: CrossFit Class (M/W/F ONLY) 10:00 AM: CrossFit Class 11:00 AM: CrossFit Class
3:30 PM: CrossFit Class
4:30 PM: CrossFit Class
5:30 PM: CrossFit Class
6:30 PM: CrossFit Class (except Friday)
PRICING
Prairie CrossFit members purchase the membership that makes the most sense for their lifestyle. No complex, inflexible contracts. No annual dues or enrollment fees. No expensive, nonrefundable deposits. No wasted investment. Instead, we offer a simple, convenient way to invest in your health and fitness. Membership per class cost is $8.75 – $15.75 depending on what membership you get.
You get a community of like-minded individuals who want you to succeed, coaches who will keep you safe and moving pain-free and a new found sense of self. The value is like no other.
Regular Monthly Memberships
Drop-Ins – $25 (or buy a t-shirt, or contact for weekly rate)
9 Classes per month – $135
13 Classes per month – $155
Unlimited classes per month – $180 (*Access to Open Gym and multiple class times/day)
10 Class pass – $185 (good for 2 months only)
Students Unlimited – $120 (for full time students only)
Dumbbells & Diapers – $120 (9 classes/mth)
*all memberships are subject to GST
*Family – For members in the same household, additional memberships will receive a 15% discount (except on student)
*Prices are to be paid by a monthly automatic withdrawal on your credit card. If you choose to pay by cash or cheque each month, payment can be made at the gym via debit or credit by the 15th of the month. Memberships will automatically be renewed each month. You must contact us prior to your withdrawal date to cancel membership, no exceptions.
*Memberships prices are non-refundable.
HYBRID Membership
A combo of CrossFit classes and Personal Training. Different packages offered, Contact us for details.
Other
Personal Training – $60/hr
Team or Group Training; Please contact for details
Birthday Parties or Space Rental; Please contact for details
*Prices above are subject to 5% GST.
LOCATION
We are located at 3-1249 Clarence Ave
If you are unfamiliar with our location, the driveway can be missed. When driving on Clarence Ave look for a tall advertising sign that has our logo on it. Head down the long driveway to the buildings in the back. From there look for the Prairie CrossFit sign above our door.
Our 5000+ square foot facility includes a 600 square foot kids area with foam pit, 2 change rooms, 2 washrooms and a mezzanine overlooking the gym. There is over 4000 square feet of workout space that is filled with cardio equipment, dumbbells, kettlebells, medicine balls, sandbags, free weights, barbells and much more. .
FAQ’S
WOD stands for Workout of the Day which is a daily posted workout that is constantly varied but not random; much thought goes into the WOD’s. A CrossFitter will try to complete the workout of the day as prescribed, or as close to the actual, posted workout as possible. For example, one day the WOD may be: Run 5 K for time. This means you would push yourself to try to achieve your best time. The next day, the WOD might be: Dead Lift 1-1-1-1-1-1-1. This means you would Dead Lift your maximum possible weight for seven sets of one rep. If the CrossFitter cannot complete the workout as prescribed (Rx’d), they should ask the coach for an appropriate scaling option. These workouts are designed to be very difficult for the fittest of the fit so scaling is very common!
Intensity is the key. There are some workouts that take 5 minutes to complete, and some that take 25 minutes. It’s often a certain amount of work to be completed in the least amount of time, or a certain amount of work to be completed as many times a possible in a given amount of time. Sometimes the workouts have no time constraints like a maximum load WOD. In all of the above instances, intensity is the key- as much as you can, or as fast as you can, or as many times as you can. All favourable adaptations of exercise occur through increasing intensity. Long workouts are, by definition, less intense than shorter workouts. Your body cannot operate at a high intensity for very long.
Every workout will have a score attached to it. This will either be a time, number of reps (or rounds) or amount weight moved. Through tracking these scores, improvements in fitness will become very obvious. Most people find it fun and challenging to try to match or beat their previous times or challenge others.
Most people feel results in one session. We’ve have had clients express that it is the first time they have ever felt like they’ve had a “real” workout (even though they’ve been going to the gym for years). Most people can see changes in their body composition and body structure in two weeks, as well as added energy, a healthy glow, and an increase in overall fitness levels. Results vary from person to person, but for the most part people that begin CrossFit, have
vast, life changing results.
In the biological sense of the term, function means something that is in place to perform a specific task or, something that is in existence for a specific task or reason. When we talk about the human body, functional movements are movements based on real world situations. Humans are designed to stand up from a squatted position. Therefore, we squat. We pick things up off the ground, we run, jump, move external objects and our own body weight. These are all movements found in life and therefore they are trained in CrossFit. Our bodies were not designed for isolation movements using a machine as resistance. We see it everyday in the typical gym environment, when people train with partial and non-functional movements, which exponentially limit physical capacity and actually increase the chance of injury.
We are here to get you into the best shape of your life, and let you have a great time doing it. Our goal is to get your fitness levels to new heights, help you set personal records, and watch you surprise yourself at how much stronger & faster you can become. We provide quality training of high intensity/short duration workouts with fantastic results. If what you want is to feel better, get more fit (stronger, faster, higher), and feel good about doing it, Prairie
CrossFit is the place for you!
We are very cautious with first timers and will try to ease you into CrossFit so that your first experience will be a good one. Depending on your physical condition we will gauge a very basic workout tailored to your abilities. Bring clothes and shoes that are comfortable and you can train in. If you have physical limitations from an injury or a sickness we will make sure to make appropriate modifications. If you feel that your workout is too easy and you didn’t get the experience you were looking for, let us know and we will make sure to step up the intensity the next time you come in. This also goes for those that feel that their workout was too intense. Since intensity is relative to your emotional, mental and physical capacity it is sometimes hard to gauge a person’s fitness level. As we get to know you better we will be able to streamline your workouts to fit within your abilities while at the same time
give you goals to work towards.
You will most likely be very sore, but that should come as a ‘wow I’m using my muscles again’ rather than thinking that this training is too hard. If a person of the same age, weight and gender is able to handle CrossFit at its highest intensity, then you should be able to handle a workout at a lower intensity with lower loads and volume. Drink lots of water and KEEP MOVING! If you wait too long before coming to your next class, you will just start the process all over again. Honestly the best thing for sore muscles, is more exercise to move those muscles again.
Most of our members experience weight loss even without a good diet. Weight gain is associated with diet. If you are eating lots of complex carbs and sugar and are prone to weight gain you may experience weight gain, but this has nothing to do with CrossFit. Eat clean, healthy and in moderation and you will see results not weight increases.
No. We are more like a private studio than a typical commercial gym. Community is a big piece of our CrossFit practice. We provide an atmosphere where you will meet, encourage,and work together with fellow CrossFitters. We also want to make sure you are under the supervision of a certified coach, for better, safer, and faster results. We do however offer an ‘Open Gym’ class where more seasoned members can come in and work on weaknesses on their own.
Yes, all skill levels and abilities are welcome. Although it is true that we train to do very difficult things in CrossFit, we can scale every workout to make sure everyone can complete it safely and confidently. Our focus is on safety first, then efficiency, and finally intensity. We are here to make you fitter than you are now. Come in with an open mind and a willingness to work hard, and we can work it out. We will start where you are today, and get you where you need to go. You will quickly notice that you are doing better each and every workout. Don’t compare yourself to the veteran CrossFitters, but instead to how far you have come since your first workout!
We feel pretty confident in answering with a resounding yes! CrossFit counts among its adherents many police academies and tactical operations teams, military special operations units, and champion martial artists as well as professional athletes. Competitive marathoners, hockey players, soccer players, swimmers, lacrosse players, and tennis players use our program as a base for increasing their performance in their various specialty sports.
CrossFit is hard work. Far too many people are looking for some “magic bullet” of fitness but it really doesn’t exist. If you want to sit down and watch TV while you exercise, CrossFit might not be for you. If you have ordered any fitness equipment from a TV commercial and truly believed it was going to melt away the pounds, CrossFit might not be for you. If you believe that eating hundreds of dollars of supplements a month will give you the body you want, CrossFit might not be for you. However, if you like sports, competition, camaraderie, sweat, high-fives for a job well done, and don’t mind the hard work, well then maybe CrossFit is for you!
One consequence of lots of pull ups is the occasional ripped hand (torn blister). Many pictures online represent this in a favourable light, as if you are not a real CrossFitter unless you push yourself till you rip your hands. This cannot be further from the truth. A torn blister is an injury. It results in lost training time, and negatively affects your life outside of CrossFit (try washing your hair with rip)! At Prairie CrossFit we strive to push people to their limits but that does not mean push them to injury. If you feel a rip is imminent, let a trainer know and we can give you a sub (often ring rows) which will be easier on the hands.