Choose Your Program
CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.
Register TODAY For our first ever Basic CrossFit classes!
Runs Tuesday and Thursday @ 7:30 pm.
4 weeks/1 hour a class.
Learn CrossFit's 9 fundamental movements and get yourself "ClassRoom" ready!
1- Air Squats
2- Front Squat
3- OverHead Squat
4- Strict Press
5- Push Press
6- Push Jerk
8- Sumo Deadlift High Pull
9- Med Ball Cleans
We break things down in easy to learn, easy to do movements. You learn each lift in sections and we focus form, quality of movement, and making sure you have an understanding of our basic movements. We start with a PVC pipe and we make our way up to a bar.
Of course no workout would be complete without a WOD (workout of the day). To ensure the full CrossFit experience we will add a lovely burn at the end of class. This is to help teach yo all the other movements like burpees, Toes to Bar, Kettlebell swings, etc, etc.
Classes are limited to 6 members to help keep the personal training touch and to focus on each individual.
Save your spot today! Register NOW!
Join us Thursdays LIVE at 2 pm on the Transcona CrossFit FB page. We go live weekly with Mindset Podcasts. We talk about Entrepreneurship, Self Worth, Mindset, Nutrition and of course we talk CrossFit!
Hosts: Lynne Nelson (Owner/Head Coach of TCF)
Tanya Clarke (Creator of ComfyMomFashions.com)
Try a FREE Class Today!
Try your FIRST class on us! We have classes running Monday - Friday 5:30 am, 9 am, Noon, and 5:15 pm! OR every Saturday at 8 am!
"Lynne, I have said it before and I will say it again, I am where I am because of you! As hard as it is to get to the gym somedays you always have positive and rewarding words to say! Thank you isn't enough!! And thank you to the whole TCF family for constantly cheering on my successes and for helping dig a bit deeper for the last bit of strength!"
There are so many reasons why I love Transcona CrossFit and here is a big one! Lynne Nelson ( head coach/ business owner) took the time to write each member an amazing, uplifting message that literally brought me to tears. Each message was different and came from the heart. She did this for Member Appreciation Week that is going on till Saturday. At the end of the week each member gets to take their page home. Truly amazing!! If you have ever thought about joining a gym or trying out CrossFit, this really is the place you need to go. Lynne not only coaches you with lifting and technique but she focuses on a healthy mindset as well. We all become more then just friends, we are a community, we are a family. ❤️💛
TCF Therapy Team
New to TCF is Massage Therapy!!
We have joined forces with Physique Massage Therapy to help ensure better quality of health! At TCF we want to ensure the best for our members and offering them Massage Services is a great tool for a healthy lifestyle!
Physique Massage Therapy is a tremendous benefits to be achieved through regular massage therapy treatments from a Registered Massage Therapist. Whether your need is to have a moment of relaxation, reduce muscle tension or attain relief from chronic pain, a therapeutic massage can enhance your overall sense of emotional and physical well-being.
Massage therapy calms the nervous system.
It uses techniques that can reduce, or if needed, increase the stimulation of the muscles. The end result is reduced muscular contraction.
Massage therapy reduces pain.
It works with the nervous system by activating receptors in our skin that sense pressure, temperature and movement. If the activation of these receptors is great enough, they can block the activation of pain receptors. Mothers often demonstrate this by rubbing their child’s boo-boo.
Massage therapy flushes our body’s transport systems.
Our circulatory and lymphatic systems are essential in maintaining a balance in the body’s internal environment. Our circulatory system delivers oxygen and nutrients needed to feed our cells. Our lymphatic system acts as a filter to remove bacteria and other harmful cells from our blood stream.
Massage therapy generates heat.
Heat reduces the viscosity of connective tissue – the most abundant and widely dispersed tissue in the body. Connective tissue binds, supports and strengthens other body tissues, insulates and protects internal organs, compartmentalizes skeletal muscles, and is the major transport system within our body (blood is a fluid connective tissue). Reduced viscosity allows tissue like muscle to move more freely and blood to flow more readily.
Massage therapy increases metabolism.
This does not mean that you will lose five pounds after a full body Swedish massage – instead the chemical reactions our cells need to perform their daily activities will increase. Increased cellular activity equals increased ability for cells to grow, reproduce and repair.
Above are just a few of the diverse functions massage therapy can perform. So why choose massage therapy? Pick a reason and feel better!
CLICK HERE to book your appointment today! This is open to the general public as well! TCF members receive a 20% discount on all massages!
Physiotherapy Team: Sport and Spine
Sport & Spine Physical Therapy Centre is a group practice located in Winnipeg, Manitoba providing services in the fields of Physiotherapy, Athletic Therapy, and Massage Therapy. Our practice provides professional treatment and rehabilitation of musculoskeletal injuries. We strive to maintain our remarkable reputation for consistently providing thorough and professional client-focused care to individuals of all ages which is rooted in a scientific evidence-based approach.
Contact Sport and Spine to book your appointment today!
Meet Lorelei....Picture on the left was her very first workout here at TCF. She did Karen for time! Not too bad for a Rookie! She's been with TCF since January of 2017 and her results have been nothing less then amazing.
She's committed to getting better, pushing and trying and trying again until the movement is done right. In her 7 months with us, she unofficially competed in the 2017 Open Games, she has PR'd many workouts, got her first pull up 4 months into CrossFitting and now she just competed in our very first 24 in 24. (24 workouts in 24 hours). From not letting asthma stop her to hip issues, she pushes for the best and she's achieving the best.
She invented our TCF hashtag #dobetter and that she has done! She's a leader, a great example of what hard work can do and a sh*t ton of determination. Lou is ripped up and she's only going to get stronger, faster and better. Be more like Lou! This is what 9 months of CrossFit can do for you if you have the heart and will to get up and do it!
Mindset guide for an Athlete. Here we blog about the Mindset behind fitness, nutrition and life. Coaches in our Development program are also putting in their two cents! Blogs, Vlogs and so much more!
TCF Coach/ Pre-K Coach
CFL1, Manitoba Fitness Council Group Fitness Leader
Rob Labossiere- CFL1
Lauri Mora- CFL1
"Before joining TCF i didnt know that it was possible to love myself, but i finally do. Since starting Jan 2017, I have learned that this body is strong and can kick butt with the proper training and mindset. Although my journey is just beginning with TCF, I know it will be a lifelong journey with them, as they have become my second family. The coaching from Lynne doesnt stop at the door, she cares about you even once you leave the gym for the day. The whole TCF family is amazing, they are there to build you up, give you advice, challenge you, but most of all support you during the highs and the lows. This is by far the best decision I have made regarding my health and goals."
Yes, Sign me up for Basic CrossFit
Basics is our Intro to CrossFit!!
Basic CrossFit Runs Tuesday, Thursdays at 7:30 pm.
Starts November 7,2017
Basic CrossFit is a 4 week program that runs twice a week! We cover all the fundamental movements in CrossFit and it gives it to you at a learners pace! Classes run for 1 hour!
What are you going to learn? Squats, Presses, Cleans, Snatches, Deadlifts and so much more! Learn it the right way the first time and be "Classroom" ready when you complete your Basics Camp!