Starting Tuesday June 5, 2018 @ 7:30 pm.

Registrations are NOW Open! 10 MAX capacity!

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Perform better on ice with this Off Ice Hockey Program!

Our Program focuses on building a solid foundation of speed, strength, agility and quickness, and adds explosiveness to your game. Your coaches and teams will take notice, and you'll earn that extra time on the ice!


Transcona CrossFit Hockey is committed to improving our athletes’ fitness level both for on the ice and off. Our focus on fundamental hockey-specific movements as well as general athleticism is what allows our athletes to take their game to the next level.

Increasing an athlete’s work capacity along with their movement quality will improve overall efficiency on the ice, keeping them strong on the puck and helping them recover quickly between shifts. Our sessions are performed in a group environment where they will learn how to communicate, cooperate, and listen which will not only make them a great team mate but a model citizen as well.

TCF Hockey offers a wide array of summer off-ice training programs for athletes aged 10 and older.

Starting in June, 2018

Hockey Off-Ice  Program 3x per week Monday, Tuesday & Thursdays @ 7:30 pm

How Can CrossFit help you with Hockey?

The Environment

At CrossFit, you work as a team in small groups with your trainer, encouraging and egging each other on. This competitive yet supportive environment doesn't happen often at your regular gym.


CrossFit workouts often require many repetitions of each exercise, helping hockey players achieve the muscular endurance they'll need once the season rolls around. The full-body exercises also mimic the sport's simultaneous demands of skating, stickhandling, and checking.


One of the main reasons players stop training is because they get bored. The one thing you won't experience at a CrossFit gym is boredom, thanks to varied workouts that include everything from rope-pulling to tire-flipping.

Why CrossFit is important for Off Season Training?  

In the early off season, when the goal of dryland training is to deliver thorough, well-rounded conditioning, CrossFit is a great fit.

Your goal in the off season, especially at the beginning, is to build a base of fitness (strength, speed, power, and anaerobic endurance) upon which you can construct hockey-specific skills. This is not an aerobic base but a base for work capacity. The more efficient you are at performing work (force times distance) and the faster you can recover from repeated bouts of work, the more prepared you are to demonstrate skill. This is why we start the Off Ice Program soon after the season ends! We work on your weaknesses on the off season. If you’re weaker in your legs, lower back, core then we make sure to address that all while working your strength and build you stronger!

Practice makes permanent. This is why we advocate skill-based work before conditioning.

If you’re building your off season macro-cycle with General Physical Preparedness (GPP) before Strength, Power, and Speed (SPP, or specific physical preparedness), then you’d do best to use CrossFit in the GPP phases.

Why is CrossFit important during season?

When you’re skating nearly every day, you have to budget both time and energy.

And CrossFit makes efficient use of your time. Who can really perform intensely for an hour after two hours of hard practice?

You’re far better off to hit a 20-minute WOD, generate the type of endurance and work capacity you want to maintain, and go home.

When you use CrossFit in your pre and during season you’ll see remarkable improvement in our athletes’ work capacity. Improved work capacity means more effort in the strength phase, which allows more transfer to speed, which means better agility . . . all built on a solid foundation. There’s no doubt about it: CrossFit is the first step to a better hockey player.


5 Reasons why CrossFit works for hockey players according to San Jose Sharks Defenseman Brent Burns

  1. Mobility

No one ever really discussed mobility before CF.  There was a lot of talk on flexibility and the "need" to be able to do things like touch your toes, but no mention on the need to have a full range of motion in all of your joints.

I had no problem touching my toes, and working on my hamstring flexibility never helped its consistent tightness or improved my speed/power. 

  1. Gymnastics

The core principles in gymnastics has always been about balance and body control. Working on my body-control helped me with a lot of what I was saying with mobility practices but it only made it much better. I was able to get into better positions for passing, shooting and defense. My core strength has never been stronger and from that I have better balance on skates in all sorts of positions.  

I was always a pretty hard guy to knock off because of my size, but now I added a skill to my arsenal of hockey ability. 

  1. Weightlifting

There is a difference between weightlifting and weight training. 

As I preached earlier, weight training has always been desirable through resistance and isometric exercises to add strength and mass. However, in the sport of weightlifting there is more of a focus in developing power. This is the underlining difference to the need of both for dynamic sports like hockey. 

In hockey, you need the hip explosiveness to improve acceleration and your overall shooting speed and skill. Even the release is important when training your hips. 

 The main movements and exercises found through weightlifting will also improve your overall coordination, balance and quickness. Ding ding ding, all necessary in hockey. 

  1. Squat

Knowing how to squat and regularly practicing it can improve your hockey performance greatly. From practicing it daily, I naturally improved my mobility in ankles, knees and hips. From going in a full range squat motion as opposed to my old teachings, my knees also never felt better. The consistency of squatting on a weekly basis was probably tripled and I never felt more conditioned. Yes, I was stronger but the frequency conditioned my legs better than running can ever do. 

There are even studies today that talk about how leg strength is a better indicator than the once thought VO2 max for health and longevity.

5- Nutrition

No highly processed foods.

Eat varied proteins, aim for wild game

Look for complex carbs, avoid cheap carbs, eat more fresh veggies and fruits. Earn your carbs!

Eat more healthy fats, stay away from unhealthy fats (junk food)

Eat enough to sustain my energy output, not enough to gain body fat.

Reduce calories from drinks