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Join our 8 week nutrition challenge combined with 3 x Hinu (fat) burning sessions per week!

WEIGH-IN / MEASUREMENTS 9th JUNE THURSDAY, 6.15pm

2016-06-05 12.14.36

COST:

$120 for Non-Members

$80 for CFR Members

$60 for Unlimited CFR Members

What you get?

  • Access to all 3 x 1 hour low impact, beginner – advanced training sessions per week
  • Training and programming from Rotorua’s most experienced CrossFit coaches
  • Access to the exclusive HTH club
  • Body measurements:
    • Weight, Body fat composition, body and limb circumference
    • Fitness testing
  • 30min Nutritional seminar and on-going support
  • Fun and enjoyable environment with like-minded people
  • No egos, no grunters just real people wanting real results

What is Involved?

  • 8 Fun weeks. Nutritional support and ‘Bootcamp’ styled training
  • 3 x 1 hour low impact, beginner – advanced training sessions per week
  • Sessions specifically target ‘Fat burning’ and ‘Toning’ while strengthening and conditioning the body
  • Mon & Thu 6.15pm, Sat 9-9.30am
  • Nutritional Seminar (30min). Following Paleo lifestyle
  • Partnered challenges and interactions to help keep motivation up.
  • Dedicated exclusive support page via FaceBook to:Exchange information and ideasAnswer questionsWe find this tool helps to keep everyone informed, up to date and ‘in the loop’
  • Announce updates and Challenges
  • Provide open communication portal
  • Provide important information

Who can participate/join?

  • This challenge is open to all who are wanting to ‘Hammer the Hinu (Fat)’! Get rid of body fat, tone up, get fit, change their eating habits, create better eating options, change your lifestyle, get mobile and active, live a healthier and happier life!

So, we have come up with an all in one solution to help get yourself back on track and have you feeling and looking your best in just 8 weeks!

  • We have Rotorua’s most experienced CrossFit trainers
  • We have the latest training techniques and focus on YOUR safety and form
  • We have a massive array of equipment and never seen in Rotorua before tools

All you need to do is commit a little time, enjoy a little sweat and pay more attention to what you eat.

What is Holding YOU Back?                                           

  • Motivation?
    • We are with you every step of the way. We also have an exclusive support site dedicated to you. Not only that, you can join with a partner or you will be partnered up with someone to help motivate one another.
  • Time?It takes 3 hours to be HEALTHYThere are 168 hours in a week, 5 of those can drastically change your lifeLook after your body
  • Remember we only get 1!
  • You have 163 hours left in your week for everything else
  • 5 hours to be FIT and STRONG! (3 hours of training, 2 hours to prepare food)
  • We take the hassle out of wondering what to do. You just need to turn up willing to change for the better.

What makes us different?

We at CrossFit Rotorua know that with today’s demands and busy lifestyles we can often neglect ourselves.

Work, kids, sports and the cost of living not only make it harder to find the time for ourselves but has also made it a lot harder to afford the gym, personal training and a nutritionist.

 

Get in touch today to book your place!

Call or Text Munz – 022 133 0698

 

APRIL 2016 (2)

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Ever wanted to give CrossFit a go? Then nows the time…..Join with a friend and they pay HALF PRICE!

Deal limited to the first 10 that sign up.

Get in touch today

Text 022 1330698,

Email info@CrossFitRotoura.com

 

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On Ramp Introduction Course for youth’s aged 11-18 years + 2 x classes weekly for all of Term 3.

If YOU have ever wanted to get into CrossFit or would like your young one to, then take advantage of our deal exclusively for youth’s aged 11-18 year old’s.

Taiohi Toa (Strong Youth) is a class specifically designed for our young leaders. Classes concentrate on core strength and conditioning, developing confidence and elite fitness. To achieve this we use CrossFit’s concepts of training, constantly varied, functional movements executed at high intensity. Movements involve basic gymnastics, weightlifting, athletics, Zuu and plyometrics to name a few.

Rest assured that technique and safety is our number one focus, so you or your young one will be looked after.

Cost is $250 saving you over $100 and covers all of School term 3. This includes all required On Ramp Intro classes x 3 (normally $120) and 2 x classes (Mon & Wed, 3.40pm) weekly during our Taiohi Toa CrossFit sessions.

On ramp Starts: 1st week of Term 3, July Mon 25th , Wed 27th, Fri 29th at 3.40pm

Youth’s will be required to attend all three sessions to complete On Ramp. If you can not make any of the times we can work out a catch session but there will be an extra fee for this.

 

Get in touch now to book your spot as they are limited!

 

 

1

  • SCHEDULE:

Confirmed destinations and host boxes are as follows:

Week 1: Rotorua, No Limits Strength & Conditioning (formerly CrossFit Ruark)  (Sat 27th March, TBC)

Week 2: CF Taupo (Sat 5th March, TBC)

Week 3: CF Tumeke (Whakatane) (Sat 12th March, TBC)

Week 4: CF Alliance (Papamoa) (Sat 19th March, TBC)

Week 5: CF Rotorua (Sat 26th March, 10am)

 

  • COST:

$59. Covers registration, tee, and prize money/prizes Works out to be less than $12 per week.

 

Athletes can deposit registration into this account:

 

BNZ

CrossFit Rotorua

02 – 0412 – 0118910 – 01

 

Please enter name in REFERENCE

And enter division and tee size in PARTICULARS

Example, For Teen’s 14-16 input T1416,

For Masters 40-44 input M4044 Be = beginner, SC = Scaled, Rx = Rx EXAMPLE:

REF = Tamahae W

PARTICULARS = T1617 L

 

Once payment has been made, email us at: info@CrossFitRotorua.com

 

  • DIVISIONS:

Teens 14-15, 16-17, Masters 40-44, 45-49, 50-54, 55-59, Beginner, Scaled and Rx

We have included a beginners division to broaden the field and give those that just want to participate an opportunity to have a go.

Beginner criteria = 0-6 months CF experience and inability to pull up and Box jump to 24” box.

 

  • PRIZES:

Prize money up for grabs as an incentive, example only.

Rx = 1st $200, 2nd $150, 3rd $100

Scaled = 1st $125, 2nd $100 3rd $75

Beginners = 1st $90, 2nd $70, $50

Of course if there is a lot of interest the prize pool could become bigger.

We imagine that there won’t be too many entering in some divisions so if there is less than 10 in any division(s) we may combine some divisions and split the prize money up as a percentage. We will be able to confirm the prize pool after week one.

 

  • SCORING: (if under 10 individuals in a division)

Individuals will be ranked against Australasia. From that ranking, it will then be placed against the others in respected divisions and compared.

For example, if a teen in the 14-15 year category gets placed as 15th in the region and a teen in the 16-17 category gets placed 11th. The teen placing 11th will have a better score and better ranking.

This Format will be the same as the masters divisions.

If this occurs only teen’s divisions will be combined with other teen’s divisions and Masters combined with Masters.

 

This has been decided if there is not enough in each section of the Teens and Masters divisions. However if there are more than 10 in each then this format will be scraped.

 

The scoring will follow the Opens Online system. We will create a league to see all scores and create divisions etc.

 

Scoring sheets will be created by CFR and handed over to hosting boxes as quickly as possible.

 

  • JUDGING:

We ask for assistance from all boxes and participating athletes to help out with judging. It would make more sense if the hosting box could provide a few extra judges. It is particularly important that we get experienced judges to look after our Rx athletes as well as any other athlete looking at pushing for Regional selection.

 

  • RULES:

This is a ‘regional side comp’ within the Bay of Plenty area. There are prizes involved and with that comes responsibility and rules.

Due to the nature of the comp which requires travel, we will allow participants to miss ONE of the scheduled open WoDs at any given venue. If for any reason you miss more than one of the scheduled meets, you will forfeit all registration money and potential prize money regardless of your result on the table. If you have a valid reason for missing out then the decision will be at the discretion of the host box and the CFR panel. In other words you have to make it to 4/5 of the WoDs and must be present at the final to receive your prize.

 

This BoP regional is a competition, which means our judges will have to be on their game for our Rx athletes and those pushing for regional honours. In saying this, athletes will treat all judges with the utmost respect or could be asked to leave without a refund.

We want to make this competitive but at the same time enjoyable for all. Bad sportsmanship will not be permitted and can also result in an early exit.

 

Heats will be sorted as soon as we learn what the WoDs are. If you have a request to be earlier or at a later time please let the CFR team know 24 hours before the WoD begins.

 

Athletes will be responsible for submitting their own scores. Scores will be recorded on the day (in case of input errors) but in order for scores to be counted they will need to be entered into the data base. Athletes will be responsible for submitting their own score.

 

HOSTING FACILITIES:

We would like to acknowledge and thank all of our host Boxes. Without you and your participation, this competition would not be possible. So a very big mihi and shout out to:

Manu, Skay and the team at CrossFit Taupo

George and the team at CrossFit Tumeke

Chas at CrossFit Alliance

The whanau whanui of CrossFit Rotorua

 

We are expecting athletes and supporters to come from Te Kuiti, Tokoroa, Cambridge, Rotorua, Taupo, Whakatane, Papamoa and Kawerau. So it’s shaping up to be one massive event already.

 

We are excited about this concept and can’t wait for the OPEN!

 

 

 

 

 

Nga Mihi nui

Munz

 

 

 

 

 

 

6 Week Boot Camp styled classes and Paleo Nutritional Challenge

HAMMER THE HINU

Hammer the Hinu with Hana

Starts Saturday 13th Feb, 9.30am (Registration, Seminar and Weigh-Ins)

COST:

$89 for Non-Members

$69 for CFR Members

$49 for Unlimited CFR Members

What you get?

  • Access to all 3 x 1 hour low impact, beginner to advanced training sessions per week
  • Training and programming from Rotorua’s most experienced CrossFit coaches
  • Access to the exclusive HTH club
  • HTH tee
  • Body measurements:

Weight, Body fat composition, body and limb circumference

  • 30min Nutritional seminar and on-going support
  • Fun and enjoyable environment with like-minded people

No egos, no grunters just real people wanting real results

What is Involved?

  • 6 Fun weeks. Nutritional support and ‘Bootcamp’ styled training
  • 3 x 1 hour low impact, beginner – advanced training sessions per week

Tue & Thu 6.15pm

Sat 9am

Sessions specifically target ‘Fat burning’ and ‘Toning’ while strengthening and conditioning the body

  • Nutritional Seminar (30min). Following Paleo lifestyle
  • Interactive, Partnered challenges to help keep motivation up.
  • Dedicated exclusive support page via FaceBook to:

Provide’s important information

Exchange ideas

Provide open communication portal

Answer questions

Announce updates and Challenges

We find this tool helps to keep everyone informed, up to date and ‘in the loop’

Who can participate/join?

  • EVERYONE! This challenge is open to all who are wanting to ‘Hammer the Hinu’! Get rid of body fat, tone up, get fit, change their eating habits, create better eating options, change your lifestyle, get mobile and active, live a healthier and happier life!

 

What make us different?

We at CrossFit Rotorua know that with today’s demands and busy lifestyles we can often neglect ourselves.

Work, kids, sports and the cost of living not only make it harder to find the time for ourselves but has also made it a lot harder to afford the gym, personal training and a nutritionist.

So, we have come up with an all in one solution to help get yourself back on track and have you feeling and looking your best in just under 6 weeks!

  • We have Rotorua’s most experienced CrossFit trainers
  • We have the latest training techniques and focus on your safety and form
  • We have a massive array of equipment and never seen in Rotorua before tools

All you need to do is commit a little time, enjoy a little sweat and pay more attention to what you eat.

What is Holding YOU Back?

  • Motivation?

We are with you every step of the way. We also have an exclusive support site dedicated to you. Not only that, you can join with a partner or you will be partnered up with someone to help motivate one another.

  • Time?

We take the hassle out of wondering what to do. You just need to turn up willing to change for the better.

It takes 3 hours to be HEALTHY

5 hours to be FIT and STRONG! (3 hours of training, 2 hours to preparation)

There are 168 hours in a week, 5 of those can drastically change your life

You have 163 hours left in your week for everything else

Look after your body

Remember we only get 1!

See you there!

AthElite post

 

Rugby, Tennis, Basket Ball, Soccer, league, touch, Netball or anyone in competitive sport all have one thing in common. The desire to win!

However, winning isn’t something that comes naturally. Training, doing the hard yards, perfecting your craft, are all the things that are done in the background that no one sees.

To help you reach your potential, CrossFit Rotorua are offering Sport specific session’s to assist and bring out the best in aspiring athletes.

If you are an athlete wanting an edge on the sports field, or you want to increase speed, power, strength, overall fitness or even reaction time? Then you might want to consider giving our Sports specific programme a try.

We take our training to the next level by focusing on developing techniques in running, athletic positioning, spatial awareness, explosive power and of course the king of all, Speed!

We use a combination of CrossFit, CrossFit Football, Ankorr and Zuu to bring you the most comprehensive method of sport related training.

You will train hard, you will sweat and at times want to quit, but the winner in you will keep you going and our qualified trainers will guide you every step of the way.

No prior CrossFit experience is required and this is open to all.

So, to get the best out of yourself this summer come down for a go and take your body and training to the next level.

Time: 6.15pm, every Monday at the fields

Cost: Unlimitd members = $2, Members = $5, Non-Members = $10

Kia ora!

The next On ramp will be held on Tue 12 & Thu 14 Jan at 6.15pm and will run for 2 weeks.

Check the flyer out for more info, or get in touch with us.

2016

Holiday period schedule:

28 Dec – 2 Jan

28 Monday – Closed

29 Tuesday & 30th Wednesday – 9.30am, 4.30pm

31st Dec & 1st Dec closed

4-8 Jan

4th Jan Monday – Closed

Tue & Thu 6am, 9.30am, 5pm

Wed & Fri – 6am, 12.30pm, 5pm

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Last years HPU team. This year we will be represented in the TEENS, INTERMEDIATE and Rx divisions.

2 weeks to go, CAN NOT WAIT!

hpu team

23 Nov Monday

Warm up:

3 rounds
joey jumps then iguana back, length of gym floor
THEN, e2mom 5 sets
1 x out of hole front squat, build to max
5 strict pull ups, activate scaps and isolate hips, not to concerned if chin cant get over bar.

Strength/Skills:

Do the wod first then the strength

e2mins, 6 sets Front squats
set 1, 5@80%
s2, 3@90%
s3-4, 2@90-95%, 3 min between s3-4
s5, 3@90%
s6, 5@85%

WoD:

6x2min rounds
100m sprint @100%
max effort deficit HSPU 25+20kg/15+10kg

1min rest after every 2min round
score is total hspu

 

24 Nov Tuesday

Warm up:

4min amrap
10 kick sits + bear crawl + 10 donkey kicks
THEN alt emom 10mins
odds – 3 snatch grip strict press
evens – 3 strict press from front rack

Strength/Skills:

e2mins, 6 rounds
3 push press

WoD:

10min amrap
6 push press @80-85%
12 c2b
24 d/u

 

25 Nov Wednesday

Warm up:

Tabata mini, 4 rounds each of
froggies
rev hindus
donkeys
half hindus

Strength/Skills:

5min emom
4 back squat start from 70%
3min rest
THEN
5min emom
4 TnG power cleans start from 70%
3min rest

WoD:

6min amrap
10 strict ring dips
10 alt lunges 70/45kg
3min rest THEN

6min amrap
10 HR burpees
10 wall balls 12/9 kg

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