Winnipeg-The FrostFit Games are this Saturday, hosted by the good people at CrossFit Winnipeg, 420 Des Meurons.

Due to our participation in the event, there will be no official class Jan. 15 at CrossFit 204, but a workout will be posted.

Crystal will compete at 10:29, 1:20 and 3:36 in the women’s advanced division, and Will is up at 9:07, 12:06 and 3:36 in the men’s intermediate division.

You can see the complete heat schedule here. Drop in anytime to cheer and see what a CrossFit competition is all about. Admission is free, and the event runs all day.

Here’s what you can expect at the FrostFit Games:

Event 1: Three 3-minute stations (30 seconds of rest b/w)

A: 5-meter sprints + burpees

B: 10 power cleans + 10 box jumps

(155/105, 24/20 advanced – 135/85, 20/16 intermediate)

C: 10 shoulders to overhead + 10 toes-to-bar

(135/85 – 105/75)

Event 2: Two stations (5-minute cap, 1-minute transition)

A: 800 meter row + 20 overhead squats

(75/55 – 65/45)

B: 2 rounds of 20 push presses, 20 kettlebell swings, 10 parallette shoot-throughs

(75/55, 55/35 – 65/45, 45/25)

For another shoot-through demo, check out this video.

Event 3 (15-minute time limit)

30 chest-to-bar pull-ups

2 rounds of: 30 double-unders + 30 wall-balls (20/12)

30 hang power snatches (65/45)

Good luck to all!

Here’s a quick example of a few ways to perform a parallette shoot-through, one of the movements at the FrostFit Games.

Exact movement standards will be determined by the event organizers, and the height of the parallettes may vary, but this video will at least introduce you to this gymnastics movement featuring a front plank, a push-up, a transition and a reverse plank.

There will be no class Jan. 15 due to the FrostFit Games. A workout will be posted to the website, but we won’t meet as a class.

CrossFit 204 has two athletes participating in the FrostFit Games, which will be at CrossFit Winnipeg, 420 Des Meurons, all day Saturday.

We’ll post a schedule here as soon as it’s available, and if you’re interested in watching and cheering on our athletes, please stop by. For anyone who’s thinking about competing in the future, you can see what’s involved in a judged CrossFit workout. If you get excited by what you see, your next chance to compete will be on Feb. 5 when CrossFit 204 hosts the Intergalactic Showdown put on by our friends at CrossFit Subzero in Thunder Bay.

Good luck to Crystal and Will!