Programming

Happy New Year CFTN After countless conversations with coaches and members on how to make our gym better, and how we can better help all of you reach your fitness goals, I have come up with a plan, that I am convinced would be catering to the needs of our well diverse group of athletes. Starting on Monday, January 2nd, you will see that our Monday through Saturday programming has a C, F, T and N component. (Some do A,B,C,D, but where is the fun on that) C is for “CrossFit Workout of the day”, and also for Class. This will be a typical CrossFit WOD, just like the once that we have been programming for the past three plus years, which includes, on a regular basis, a strength or skilled element. This is the workout that will be written on the white board, and the class that will be led by a coach. F is for “Force”. Here is your chance to improve your lifting technique and definitely increase your strength. We are going to start with a simple and basic 60 day Olympic weightlifting program, and then continue with programs that will allow you to get PR’s left and right. T is for “Team”. We will be posting fun team/partner workout every day, so you and one, or two, or three of your fellow athletes can join forces and complete this workout. N is for “Ninja”. This will be a cardio- based workout, just like the ones that we have been programming on Fridays. I personally would recommend completing two of our four letters every time that...

Pre-Holiday Nutritional Challenge Begins Oct 10th – Nov 6th

WORK OFF THE HOLIDAYS BEFORE THEY BEGIN CrossFit Terra Nova will be embarking on our autumn nutritional challenge. Make sure you can fit into your fancy clothes before the holiday parties. Dates:  Start: Monday, October 10th Ends: Sunday, November 6th Cost of Challenge and Prizes: – $20 Buy In – winners gets a cash prize (1 male & 1 female winner), the pot will be split based on the proportion of male/female participants. Submitting Scores Electronically: – you are accountable to submit your scores at the beginning of every week – measurements and weigh in to be completed before and after the challenge – however we encourage weekly measurements for accountability – before and after pics optional Measurements: (Must be taken on or before October 10th) -Weight-in pounds – Arms- widest point – Stomach- above naval – Waist- belt line – Chest- MEN – Thigh- WOMEN Weekly Scoring and Reporting: Workout Scoring (90 points): – 15 points a day for each day you workout a week – 90 points a week maximum – That includes a mandatory rest day – participants are encouraged to workout no more than 5-6 CrossFit classes a week – workouts are defined as most forms of psychical activity lasting longer than 20 mins – spinning, yoga, other group classes, walking, rowing, hiking, and/or practicing a skill Optional Finisher (35 points): – 5 points a day for doing your “optional finisher” homework (max points per week is 35 points) – optional finishers will be posted daily in our Facebook group Daily and Weekly Diet Scoring (105 points): – 15 points a day for a perfect...

CLIMB MT BIERSTADT, 14,060 FT!

CLIMB MT BIERSTADT, 14,060 FT! REMINDER: ALL CLASSES CANCELLED, SEPTEMBER 5, 2016 CFTN athletes will be climbing Mt Bierstadt this Labor Day. Meet us by the restrooms next to the trail-head at 6:00 a.m. or meet at the gym at 4:30 a.m. to carpool/convoy to trail-head. Route: West Slope via Guamelle Pass Bring good shoes with good treads, water, an a rain coat, Dress in layers and walking poles are recommended. If anyone is interested in camping up by the trail-head the night before, talk to Jessica and Luke. They promised to be camping like “Rock Stars” 😉 Vamos, Vamos,...

Barbell Basics Class Begins Tomorrow!

We would like to invite you to attend Barbell Basics every Saturday at 10 AM. Barbell Basics will focus on Olympic Lifting technique. Olympic Lifts such as the snatch, clean, and jerk are present in many CrossFit workouts. This class will be structured for the beginner lifter. However, going “back to basics” never hurt anyone and may even help an intermediate lifter to improve the smaller nuances that may exist in their technique. The class structure will include technique instruction, warm-up, and practice with the PVC pipe and/or empty barbell. After practice, the work will consist of a primer followed by the programmed Olympic Lift with a weighted barbell no more than 75% of your 1 rep max. The goal of this class is to practice the technique in order to perform the lifts with good, sound technique consistently. Finally, this class is part of your membership! See you there! Barbell Basics class will be held every Saturday at 10AM beginning June 25, 2016. VAMOS! VAMOS! VAMOS!...

NINJA WORKOUT EVERY FRIDAY

Ninja workout is more endurance based and will not include barbell movements or heavy weights. The Ninja workout will be scheduled for every Friday at 6pm. However, this workout will also be posted on our website and on the white board to be performed at your...

New Class: Maximum Level

MAXIMUM LEVEL We want to introduce a new class called “Maximum Level” or Max for short. Every CFTN member is welcome to participate in this class which is designed to take your fitness to the next level. For example, these workouts will be heavier in weight, runs will be longer, and rubber bands will be absent. In addition to the 6pm CrossFit classes on Mondays, Tuesdays, and Thursdays, “Maximum Level” will be taking place by the platforms area. On those days, we really encourage everyone to do the regular CrossFit workout of the day and then join the “Max” class as a supplementary workout. In case you can’t be here at 6pm, the “Maximum Level” workout will be posted on the website and written on the white board by the platforms for you to perform at your convenience during regular business hours. The first class will be held on June 2, 2016. Hope to see you there! VAMOS! VAMOS!...