"My journey with TCF has just started but can already tell that this ride is going to be wild! Lynne your encouragement fills my heart and makes me see that "I can" and everyone else at TCF is so full of energy and commitment! I am so thankful to be part of this family! Thank you "

Register for Basic CrossFit

Contact Lynne for Start Up Dates! 204-688-9178

Top 10 Tips for Success for the CrossFit Newbie

1.) You’re Competing Against Yourself, Not Others

Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts.  Start light, get your form down, and don’t worry about the others.

2.) Don’t Be Too Proud To Scale

You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.

3.) What You Eat Is More Important Than What You Lift

Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease.

4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over and OVER Again

It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

5.) Crossfit Isn’t Everything

CrossFit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I CrossFit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. CrossFit is not my life. I CrossFit so that I can have a life…and be AWESOME at it.

6.) It Doesn’t Get Easier, It Just Sucks Less

The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough.  All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability.

7.) You Won’t PR Every Day

Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.

8.) Have Fun

Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, HERO wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be upset that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here?  Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the 9 Foundational Movements.

The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, muscle soreness in places you didn’t even know you had muscles… You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.

9.) You Are All Firebreathers

Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that!!

10.) Respect Rest and Recovery

Too many newbies (and even those of us who have been doing this a while) get caught up in over-training. Don’t be afraid to schedule in a deload day once per week. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. Stay on top of your mobility work.



Register today for your FREE class!! Monday to Friday 5:30am, 9 am, Noon, 5:15pm. Saturdays at 8 & 9 am!!

BootCamp Monday, Tuesday, Wednesday & Thursday @ 6:30 pm!


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

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 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!

Ready to find out more?