#WCF #YourOneStopFitnessShop

• Crossfit Classes • Foundation Classes • Focus Training • Master's Classes(45+) • Kids Fitness League • Windsor Barbell Club • GAINZ Strength Training • Advanced Classes • Open Floor • Seminars • Nutrition Services • Goal Tracking • Mobility Class • Yoga Class • Fascial Stretch Therapy • Massage Therapy • Chiropractic • Child Care • Corporate Fitness • Team Training • Farmers Market • Social Gatherings and more!


CrossFit Classes

CrossFit is a core strength and conditioning program that is designed to make you the fittest version of yourself. In these classes we are deliberately trying to increase your work capacity in all areas of fitness; Endurance, Stamina, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.

These classes are 1 hour in duration and include a warm-up, a skill and/or strength session and the WOD (Workout Of the Day). These classes are coached the entire time by one; or possibly two, of WCF’s expert coaches. They are overseeing each and every individual to achieve maximum safety, efficiency, effectiveness and results. Classes typically run with 5-20 people per class. The more people there are, the more coaches are assigned to oversee and guide you through the class.

Focus Training

The WCF Focus Training classes are personal training style sessions where you and, if you so wish, up to two other friends work with a WCF Coach to help remedy any short comings you may have. You may choose to work closely with your Coach to learn and master specific CrossFit related skills or to achieve any type of personal fitness goal(s) that you’re having trouble accomplishing on your own.

Contact info@windsorcrossfit.com for specific and personalized information regarding Focus Training sessions.

Kids Fitness League

Kids Fitness League is a general physical preparedness and health & well-being program. Our program is designed to meet the developmental (physical, emotional, intellectual) needs of a younger population. Through safe, fun-oriented fitness programming, our members establish a lifelong, positive relationship between fitness and fun.

Our program is designed to help each individual between the ages of 5 and 17 develop his or her ultimate potential. Through constantly varied, minimum-to-high intensity (depending on appropriate developmental levels), functional movements, in combination with health & well-being education, community development, and intellectually stimulating programming, Kids Fitness League equips all of our members with the tools necessary for a brighter future & accelerates the development of lifelong healthy habits.

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GAINZ Strength Training

GAINZ is a dynamic strength program designed to help you develop strength, power and performance. We put a high emphasis on powerlifting and strongman movements. There will also be specialized WOD’s that focus on moving large loads short distances as fast as possible whilst using heavy weight and odd objects. Look for an increase in muscle mass, strength, power and explosive work capacity.

These classes are 1 hour and are comprised of a specific warm-up, a large strength component with mix of powerlifting & strongman work finishing with a short explosive WOD at the end to round out the training session.

Open Floor

Open Floor hours are non-coached hours where specific individuals are able to come in and get supplementary work on their fitness. Newer individuals (that have at least 3 months of CrossFit experience) are encouraged to come in and work on their form and technique for various movements. Advanced member looking to acquire accessory strength work, oly work, gymnastics work, etc. can use these hours to help work on their goals. Keep in mind, Open Floor hours are not meant to substitute any of WCF’s programmed classes as the benefits of attending Coached classes far outweigh attending Open Floor and ‘doing your own thing’.

Remember, this is not a class and Open Floor is only open to specific members who have at least 3 months experience in CrossFit classes, completed their On-ramp program, and attended our beginner only, gymnastics, mobility and kettle bell seminars. You must be an Unlimited Member to attend these hours.

Non-member drop in fee for Open Floor is $15. Limited member drop in fee for Open Floor is $10.

Nutrition Services

WCF’s Holistic Nutritionist, Andrew Judson, is here two times a month for any and all of your Nutrition needs, concerns, and questions!

Along with assisting in your daily quest for ultimate health and peak performance we offer a 3 and 6 month Holistic Nutrition Lifestyle Plans to anyone who needs a more in depth and detailed nutrition prescription. Our plans work according to your body type and nutrient timing, which is carefully matched to your individual CrossFit training, sleep patterns, stress levels and more. Your plan will be designed to balance this while fueling you up and replenishing you to reach new levels for your personal bests. We will be here with  you, on this journey, every step of the way!!!

Nutrition is the foundation of what we do  and without proper information and guidance we may just be spinning our wheels. Meet with Andrew today!!!

Mobility Class

Our mobility class is designed to resolve pain, prevent injury and optimize athletic performance. We are here to help you understand your body mechanics and provide tools and drills to perform the necessary maintenance that your body needs. We will provide you with general, specific and personalized mobility drills to take care of your trouble spots and to prepare your body for the workout.

These classes run 30 minutes in length. They are coached by our resident expert on mobility, Shaun Tang. You will be using many tools such as bands, balls and all sorts of fun ‘torture’ devices to help get your body opened up and mobile.

Fascial Stretch Therapy

Fascial Stretch Therapy (FST) is a unique, complete and complementary system of table-based, assisted stretching, focusing on the fascia as the key element in achieving optimal flexibility, strength, performance and pain relief.

Traditional stretching jams the joints together. FST helps restore function and range of motion in the affected joint. Clients who have benefited are college level athletes recovering from back surgery, weekend warriors, and active individuals healing from ACL reconstruction and total joints replacements. Clients with chronic health conditions such as fibromyalgia, Parkinson’s and arthritis also benefited from Fascial Stretch Therapy.

Fascia (pronounced fa-she-a) is a sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs and other soft structures of the body. Fascia is your connective tissue– which is the most influential structure in your body affecting your flexibility. It covers your joints, ligaments, tendons, muscles and bones. Age, trauma, injuries, poor posture and inadequate training can distort, twist and tighten the fascia. This can cause pain and discomfort in joints, muscles, tendons, ligaments and discs.

Changes to the fascia can cause major and minor imbalances in strength, speed, flexibility, balance and agility to name a few, but usually the cause goes undetected since most professionals often overlook and do not stretch and align the fascia.

This type of assisted stretching also helps make movement easier by rebalancing the body for clients with medical conditions including: post-surgery rehabilitation, total joint replacements, osteo-arthritis, chronic shoulder mobility problems, frozen shoulder, low-back pain, plantar fascitis, compartment syndrome, rounded shoulders, Parkinson’s and more.

FST can also be used regionally to quickly restore function and eliminate pain, increase flexibility, increase strength, improve lymph and blood flow and improve neural dynamics.

Each assisted stretching session reduces stress, relieves tension and rebalances your body so that you move more easily and with less pain. You are guaranteed to move lightly and feel great!

Chiropractic Care

Dr. Dean Tapak is the WCF Team Chiropractor. Dean is co-owner of Performance Health and sole owner of Your In-Home Chiropractor; a chiropractic house call service and also volunteers his time each Friday in downtown Windsor providing chiropractic services to the homeless and to those without benefits who cannot otherwise afford chiropractic care. Dean is proud to be the official ‘box’ chiropractor at (and member of) Windsor CrossFit. WCF members can book an appointment with Dean by signing up on the WCF events board.

Corporate Fitness

Calling all corporations and office workers! Are you at a desk all day? Sitting the vast majority of your time? Well its time to stand up! Stand up and get a solid dose of health and fitness…it’s just socialwhat the doctor ordered!

WCF is ready, able, and excited to get your workplace back on track. We can help with your employees overall health and fitness, work productivity, improving moods/overall feeling of happiness, create a sense of accomplishment, increase workplace moral by upping the energy in your office, increased team building and attaining a sense of belonging to a community rather than simply ‘going to work’, and SO much more! The benefits are virtually ENDLESS. So the question is why?…Why haven’t you started yet!?

We can provide anything from fit breaks to comprehensive programs that help attain each of your employees needs and goals and everything in between! Our WCF Coach can go to your workplace, you can come to us, and corporate rates are available as well!

Give us a call right now for more details (519-982-8088, 519-903-3099, or email at info@windsorcrossfit.com) and we can chat about options that work for you and your team!!!

See ya soon!! 🙂

Social Gatherings

Here at Windsor CrossFit we PRIDE ourselves on our tight knit and welcoming community!!! We have the absolute best members/athletes any gym could ask for!

We help facilitate our members natural kindness and welcoming nature by holding a variety of social events at least once a month such as; BBQs, charity events, competitions, outings around town, holiday events, and everything in-between. You can be sure WCF is a GREAT place to meet new friends, make lasting relationships, and belong to a caring and compassionate community.

So be sure to stop on in and experience first hand THE BEST DAMN COMMUNITY this city has to offer!! 🙂

Foundations

The Foundations Classes are designed specifically for any individual looking to master the CrossFit fundamental movements. In this class we place a great emphasis on developing the mechanics, skills, and techniques required to excel through the regular CrossFit classes.

This class is 1 hour long. These classes are typically smaller in size allowing for greater one-on-one attention. You will do a group warm-up, a large portion of the remaining class will be spent on the skill session with your Coach.

The Master Class (50+)

This is a CrossFit style class designed with some modifications for members who are 50+ looking for life-long functional fitness. The Master Class differs from our regular programming in that we place a large focus on improving imbalances, functional every-day strength, mobility, flexibility, core strength and injury prevention.

The fact is that many older athletes have different needs based on a number of things including pre-existing injuries (sports and non-sports related), health issues, longer recovery times, decreased muscle and bone density, etc. Master athletes will have an environment that is a strength and conditioning program geared toward them, but it is also a learning environment. The learning aspect is that whether they were athletes earlier in their lives, or never picked up a ball, there is knowledge to be shared about our aging bodies and how to prolong our health and activity level so we can continue to be strong and healthy for years to come.

These classes are 1 hour long. They are smaller and special attention is paid to strength development, maintenance and mechanics. There is a group warm-up, skill/strength session and a WOD.

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Windsor Barbell Club

Olympic weightlifting is comprised of two lifts; the Snatch and the Clean & Jerk. In the snatch, a barbell is lifted from the ground to overhead in one smooth movement. In the Clean & Jerk, a barbell is lifted from the floor to the shoulders and then overhead in a locked out position. These lifts test for explosive and functional strength, while taking the whole body through it maximum range of motion. During these lifts the body is working as a whole and is not separated into parts and pieces. The Olympic lifts are inherently technical, dynamic and fast.

We want to spread the good word about Olympic style weightlifting.  We encourage everyone to come give weight lifting a try; beginner, intermediate and advanced lifters are all welcome!  We ENCOURAGE all athletes to compete as we are sanctioned under the Ontario Weightlifting Association (OWA) and we will be making trips to various places (GTA and in the States) to throw down with some of the best around.

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monSTARZ (Advanced Class)

The WCF monSTARZ class is for athletes looking to take their CrossFitting to the next level. Those athletes looking to compete at a competitive level in the CrossFit Open, Regionals or The CrossFit Games should be in this class. This class is not open to just anybody, but for select athletes that are well rounded and well versed in the CrossFit movements. There is an entry test that must be passed before anyone is permitted to join these classes. Once passed you are then eligible to partake in the classes with WCF’s excellent coaches who have been to Regionals numerous times.

This class is 1.5-2 hours of intense training. Individuals are responsible for their own warn-ups and will then be coached through a serious of workouts with various movements ranging from advanced gymnastics drills to the Olympic lifts.

Seminars

WCF seminars are famous! These seminars help newbies struggling in any specific movements or areas. The seminars are very informative, educational, in-depth and helpful. We hold various types of seminars including but not limited to; nutrition, Olympic lifting, gymnastics, kettle bell mobility, pulling, rowing & double-unders and more. You do not want to miss these as they bridge the gap for a lot of technical movements in beginners. They are not mandatory but they should be due to their benefit.

We typically hold seminars Wednesday nights at 8pm. Most of them go for about 2 hours and we hold 4 seminars a month and will repeat that again one month later. All of your WCF seminars are included in your ORP fee! This is huge as non-members will pay $65 per seminar due to the value you’re getting. Members who attend these seminars make leaps and bounds in their technique, mechanics and therefore fitness as opposed to members who neglect to come.

Goal Tracking

WCF Goal Tracking is a monthly check-in program with one of WCF’s amazing coaches. You will be able to book up to a 30 minute block to discuss any and all issues related to helping you reach your health and fitness goals!

Feel free to explore and discuss a wide variety of topics ranging from nutrition, to fitness, to sleep, to healthy/positive lifestyle choices, to additional in-class/movement help, to customizing your CF experience, to the ‘what the hell am I doing here’ question, to tracking your fitness diagnostics/measurements, and anything/everything in between! Any questions, comments, concerns, etc about the program or your overall experience can be brought up here!

This is an amazing opportunity for our members and is typically ‘just what the doctor ordered’ in terms of being that extra catalyst to reach YOUR goals! This is a FREE additional service provided to ALL of our fantastic #WCF members! 🙂

Mattbility

Mattbility is a 45 minute Mobility and Movement Class that consists of approximately 15 minutes of soft tissue rolling techniques, 15 minutes of different stretching methods and 15 minutes of active stretching/CORE activation/functional full range movements. There’s a very good chance that mobility restrictions are the biggest factor keeping you from achieving your goals. Fixing those restrictions will unblock your power and keep you from getting hurt. Most people can’t use their joints’ full range of motion, and don’t have very good joint stability. That’s okay – it’s part of modern life. But if you want to excel in a high-performance sport like CrossFit, you need to fix your mobility restrictions. As you do you’ll see serious improvements in your training, including better P.R.’s, easier reps, and fuller recovery. We also focus heavily on better proprioception and “sense” of your body, control and stabilization techniques through functional movement. Expect some nice core activation exercises towards the end of every Mattbility session to create some mind-muscle connection with those sweet new ranges of motion you’ve developed, so that they can be better maintained.

Massage Therapy

RMT Debbie Couttie is the team WCF official Massage Therapist. Debbie’s therapeutic interest has always been sports injury management and prevention. This is done through: releasing muscle tension and pain, increasing flexibility and mobility, flushing lactic acid, which reduces pain and tension in the muscle and joints. Windsor CrossFit is a natural progression for Debbie, both because of her understanding of the mental and physical challenge you endure and also her ability to observe functional movements and how it relates to athletes limitation during training.

Child Care

Our qualified and certified Early Childhood Education Provider, Ashley Frame, is thrilled to watch, interact, and care for your kids while you are working your butt off in the next room!

The WCF Child Care option is available to children 0-4 years of age. Kids 5 and older (including teens) are qualified and encouraged to participate in the Kids Fitness League programming (see above on ‘What We Offer’ page).

Youth Performance

If you are a coach, member of a team, or individual who knows a team that could use some sport specific strength and conditioning then the WCF Youth Performance Program is for you and your team!

Whether you play football, hockey, soccer, baseball, basketball, track, or any other type of sport we got you covered! Come on out and train with some of the best Windsor has to offer!

If your needs are increased strength, explosiveness, speed, agility, conditioning, or just an increase in general physical preparedness we are qualified and happy to take you and your athletes to that next level.

Please feel free to contact us at 519-982-8088, 519-903-3099, or info@windsorcrossfit.com with any questions you have regarding this program and we’ll be more than happy to address them!

Let’s win together! See ya soon!

Skillz

Skillz classes help athletes develop a foundation for gymnastic movements specific to CrossFit. This class will help to optimize member’s performance and efficiency in regular our ‘WOD’ classes. Skillz is recommended for intermediate to advanced athletes looking to brush up on their technique, learn new skills, gain body awareness or to simply provide constructive practice of gymnastic movements under the supervision of an experienced Coach. Each class will comprise of learning 1-2 skills followed by progressions, tips, scaling options and strength building components. Examples of movements covered: pull-ups, toes to bar, handstand (free standing, walking, push ups, etc), body weight movement, muscle ups, levers, ring work, core strengthening exercises and much more!

This class is 1 hour in length focusing only on gymnastic movements (no barbells or intense metcons). It is recommended for intermediate to advanced CrossFitters. Prerequisites include; wall-assisted handstands with 20s hold, ring support hold (with or without a band), full range of motion push up (from toes) and 15s dead hang from pull-up bar with full lockout.