The NCR Program


– programming, class outlines, consultation –


What is the NCR Program?

The NCR Program is CrossFit programming for both the affiliate and the individual CrossFit athlete.  This program is designed to push you and your community to improve fitness on a daily basis.

At CrossFit NCR we believe that every athlete, no matter the fitness level, should participate in the daily programming of the box.  This helps to foster a strong community and positive atmosphere that will not only let your business thrive, but will ultimately lead to better results for your athletes. This is why we feature Program add-ons such as Class Outlines and Consultation that allow you to implement our programming into your gym effectively.

To access The NCR Program, click on one of the icons below. You will be directed to CrossFit Beyond The Whiteboard (BTWB).


  • Included in the Program:

    • Daily Skill and Workout Of the Day on BTWB

    • Subscription to CrossFit BTWB and all its workout and progress tracking tools

    • Mobile app available for download to make tracking easier

  • $10/month

  • FREE daily workout featured on our website


  • Free 2 week trial on BTWB

  • Included in the Program:

    • Daily Skill, Workout and additional work (Priorities)

    • Up to 4 additional workout pieces ranging from strength to accessory work

    • The full and complete NCR Program

    • Subscription to CrossFit BTWB and all its workout and progress tracking tools

    • Free mobile app available for download to make tracking easier

  • $20/month


  • Free 2 week trial on BTWB

  • Add in a daily class outline attached to the WOD on BTWB each day

    • Guidelines on how to run your class most effectively and efficiently

    • Contains workout stimulus, scaling options, coaches notes, and minute to minute notes

    • 30 minute initial consultation

    • Monthly Video chat (inquire for booking)

    • Access to email for daily or weekly inquiries as needed

  • $150/month

  • If already a CrossFit BTWB gym subscription holder:

    1. Sign up for NCR Program - Affiliate 

    2. Use the same email as your CrossFit BTWB gym subscription account

  • If NOT already a CrossFit BTWB gym subscription holder: 

    1. set up your gym on CrossFit BTWB here

    2. sign up for NCR Program - Affiliate 

    3. use the same email as your CrossFit BTWB gym subscription account



Who writes the NCR Program?

CrossFit NCR Co-owners Reza Mashkoori, Paul Tremblay, and Pete Shaw.  In the short time that CrossFit NCR has been open, its owners have a combined 3 years of Games experience and 13 years of Regionals experience.  Individually, Paul has represented Canada at the 2014 Reebok CrossFit Invitational and won the 2015 CrossFit Team Series on team Reebok Classics. 

Athletic endeavours aside, the owners of CrossFit NCR have invested themselves as humble students and teachers of the CrossFit methodology.  On weekends, Paul, Pete, and Reza find themselves in various parts of the world teaching seminars as a part of CrossFit HQ Seminar Staff.  Additionally, all three owners are CrossFit Certified Trainers (CF-L3).



Who Follows The NCR Program?

At CrossFit NCR, all athletes follow this program, from Games athletes to Grandmas.  Daily class programming consists of the Skill and the WOD.  With the purchase of The NCR Program, affiliate owners have access to programmed extra work called Priority work and are encouraged to share this with their members to complete during open gym hours.  

Disclaimer: Always remember to follow CrossFit's three-part charter – Mechanics, Consistency, Intensity.  Add volume to your athletes' programs sparingly.  Only when they are able to maintain an appropriate level of intensity should you consider adding extra work.  Reserve priority work for your most experienced athletes.

Example week:

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  • The NCR Program follows a typical work week schedule with Full Rest Days on Sundays and Active Rest Days on Thursdays.

  • Since we realize not everybody abides by this schedule, we continue to program workouts on Thursdays and leave priority work open to "make-up" missed work earlier in the week.

Example Class Outline:

  • The NCR Class Outline take the guessing work out of running an effective class

  • If you want to run smooth classes but don’t have time to guide your coaches to ensure consistency, sign-up for our NCR Affiliate Program today

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