Our Approach

What is CrossFit? 

(Courtesy of CrossFit Inc.)

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.

Our Story

Our Story

TCF started off as a women's only bootcamp back in the year 2012. I realized the importance of community and  it IS the vital key to succeeding in any fitness journey. With the right team, the right mindset, the right coaching team, you will succeed! With our tag line I can, I will, Commit and I Can Do That, you know you have a team that's got your back and that will support you and guide you EVERY step of the way!


Are your coaches certified?

YES, All our coaches CrossFit Level 1 certified! We run a Coaches Development program and all coaches are VERY knowledgeable. We do yearly updates on Olympic Lifting seminars, CPR updated, and we are always learning!

Can you Modify for me?

ABSOLUTELY!!! Anyone can workout, and we make sure that if you have ANY physical limitations that we modify ANY workout around you. From arthritis to MCL tears to bum shoulders, we modify anything for you. We are careful to follow the limitations your doctor has recommended for you! As always we encourage you to make sure you check with your doctor before starting any workout program.

I don't want to do CrossFit do you have any other programs?

Yes we do! We understand not everyone wants to crank out high reps with a barbell. So we offer a Fitness Program as well. These are run at the same time as the CrossFit classes, but you get to choose what program you want to follow. Fitness classes are a generalized conditioning workout. We offer circuits, strength, all body workouts.

Why should I pay Transcona CrossFit membership fees over a Globo gym fees?

Simple, at TCF we offer you 4 things Globo gyms do not:

1- Community! - I CANNOT STRESS THIS ONE ENOUGH!!!! What the CrossFit community does is creates accountability. You create bonds with people and you become amazing friends inside and outside the gym. I've met my best friends at the gym and because of this community everyone supports each other, encourages the last reps, is there to be the high five at the end of a workout, and is there to help you rep for rep when you feel like you can't do anymore.

They become your family away from home!

2- Programming: There are coaches out there that charge you anywhere from 200$- 1000$ a month to do programming. Do this many reps, this many sets. With our CrossFit Box we start you off with a warm up, strength building, conditioning, endurance training, and there is a method to our madness! We have a process of building you up with a 6 - 12 week programming scheme to help you achieve results you never thought possible, and you do it for half the cost as the trainer that just gives you a paper and a check list of what to do. We take the guessing work out of it, and all you have to do is show up and work!

3- Coaches: Your getting a small group training session. It's personal training with a small group. We're coaching you and cueing you guys to ensure safety, proper form, and most importantly we're there to modify anything for you, so that your workout is your own.

4- Accountability: SO F**KING IMPORTANT. You have people, a community to help hold you accountable. You make "Gym Dates" , you sign up for your classes, you are held accountable from your coaches who haven't seen you for awhile. Text messages, emails to help keep you on track. Because we are a close community you are missed when you miss a few days!

When you walk into a Globo gym, you have NO programming. 99% of people walk into a gym have NO idea what they're doing and they hit the only thing they know i.e.: Treadmills, or bikes...they do this for 3 weeks and then quit. They have no clue what to do so they end up stopping because of boredom and the feeling of getting nothing accomplished.

They have NO community. Because it's such a revolving door of clientele, you can never create a community and accountability partners. I know what you're gonna say "I'll just bring a friend..." Well unless you're friend is as dedicated to change, they'll lose steam and stop going!

Coaches.......Ever try to find a quality personnel staff at a Globo gym? I'm not saying they don't exist, I've just never seen one!

What's your success rate?

I've trained hundreds of people and within the last few years hundreds and hundreds of pounds have been melted off, people regaining their lives again, coming off medication for High Blood Pressure, Type 2 Diabetes and are just simply living healthier, happier and regaining the love they had for themselves when we first came to this world. It's not only about pounds shed, it's about the confidence gains, the self esteem, self worth and to see themselves fall in love with the process of a healthier lifestyle.

Where are you located?

3-877 Redonda St corner of Redonda and Gunn.

Do you offer free classes?

Yes we do, simply click here and register for your free session today!!!

BASICS- Intro To CrossFit



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

7- Deadlift

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 you 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!

I hear you offer Dryland Hockey training, is this open all year long? And is it just specific to hockey or do you offer to other teams and for field sports?

Yes it is! During season we focus on maintenance, while off season we focus on strength, endurance, and all around working weaknesses so the upcoming season you're already a step of the game.

We offer Dryland for any sport you play. We create the program to be SPORT SPECIFIC!

If you are interested in our OFF SEASON Please click here and download our PDF Transcona CrossFit Hockey Program.

What's your memberships like?

We offer two different types of Memberships: Regular (12 sessions in a 4 week period) OR Unlimited. We also offer Personal Training sessions. (1,10,20, 30)

If you can describe TCF in 100 words or less what would you say?

Family, Community, Support, accountability, a place where you can be yourself and people who respect you. A place free of judgement, a positive atmosphere where you want to come and workout. A place where you fall in love with yourself all over again. A place you gain your self esteem back and your self worth. It's you vs you, you're not here to be better then someone else, You're here to be better then you were yesterday! We aren't just a gym, we're a place where you rediscover who you are, and you create and achieve new goals constantly. You're loved and respected. And honestly, it's just the best group of people I've EVER surrounded myself with!

Meet the Team

Write something about the people who make your business go or your philosophy behind customer service.
Why? Because people want to know who they're doing business with. It's a human thing.


Lynne Nelson

Before I started coaching I had my own weight loss journey. I was overweight, a mom of 2 very young children and was forced to face my limitations physically. I weight 200 lbs and was NOT happy.

I couldn't' run after my 2 year old son and I could barely take my newborn daughter for a walk around the block. When my daughter was 4 months old, I changed everything! I worked out 6 days a week, watched my nutrition, and lost 50 lbs. I took up marathon running and fell in love with the distance running. Once I lost my own weight, I thought to myself, "If I can do it, ANYONE can do it!"

I started Coaching 7 years ago. I was a Women's Only Bootcamp Instructor. I worked a few hours a day and was able to coach about 20 women at a time with very limited gear and we were outdoors. Rain OR shine.  I was introduced to CrossFit 6 years ago and fell in LOVE with it! I got my L1 CF certificate and practiced it often in my classes.

Last year I was approved for my very own affiliation and I am now a proud CrossFit gym owner! I get to do everything I LOVE in life. CrossFit, Coach, Coach Hockey, play Hockey and most of all I get to do this with my kids.

Favourite workout: Anything with Burpees. Probably Burpee Fran. 21-15-9 Thrusters & Bar Facing Burpees

Favourite lift: Snatch, and Kettlebell Snatches


Clean and Jerk 140#'s, Snatch 105#, Deadlift 225#

Biggest accomplishment: I did 1000 Burpees for time twice. Once was for fun and the other was to raise money for my friend who was battling cancer. Fastest time was 2 hours and 30 mins!


Cory Marshal

TCF Coach

Manitoba Fitness Council - Resistance Training Fitness Leader
Manitoba Fitness Council - Individual Fitness Leader
CrossFit - Level 1 Trainer
About Cory:
-Weight Training off and on since I was 12 years old
-Competed in Olympic Weightlifting
-Competed at the national level in armwrestling
-Have been doing CrossFit since 2012
Why do I train?
When I was young it was for bigger and stronger muscles. Now it's for health, longevity, performance and bigger stronger muscles lol. I told myself when I was in my 20 's I'd never let myself get overweight. Which was a lie as I did get up to 30 lbs overweight in my early 30's. Which got taken care of in the first 3 months of CrossFit!
 I wanted to do personal training/coaching for along time. The reason I decided to bite the bullet and pursue it was because I was having a heart to heart with my daughter and she said she didn't know what she wanted to do for a career when she grew up (she was 11 at the time). I told her to turn something you are passionate about into a career and if you can do that, it will never feel like work. So she said "Dad, are you passionate about your job"?? I said ummm....I wouldn't say I'm passionate about it no. To which she said "well what are you passionate about"? I said I guess fitness, crossfit, strength training etc. So she said...Dad, why aren't you doing that if you are passionate about it? She called me out on it so...needless to say I decided to put my money where my mouth was, lead by example and become a coach. And the only regret is that I didn't do it a long time ago.
Favourite Workout - I don't really have one although I do especially like gymnastics and all bodyweight type exercises. I also really like the bench press and most recently I have found a love for the deadlift!!!
PR's :
Snatch - 165 lbs
Clean and Jerk - 215 lbs
Bench Press - 270 lbs
Front Squat - 265 lbs
Overhead Squat - 225 lbs

Karen Volk

TCF Kids Coach


Karen began her fitness journey in 2008, joining a boot camp. “I was so proud of myself for getting up early and making it through the first class!  Shortly after, Lynne began coaching in Transcona, and Karen’s been a client ever since. “I believe that life is for living…. Do the things that make you happy” - Mindset and Fitness are keys in that pursuit of happiness.

Joining the Coaches Development Program is the next step in her journey both personally and as an athlete. Wait until she gets you into the pool, a canoe or on a hiking trail!

Favourite workout: Karen – of course! 150 WB for time

Favourite lift: Clean and Jerk

Biggest Success: Never giving up

PR’s – Clean and Jerk #

- Back Squat #155

- Deadlift #165

Next Steps...

Register me for my FREE class!