TUES 9.10.13 It’s time for your CFMakeover!

Introducing the Fall 2013 challenge…

It’s time for your CFMakeover!
THIS OCTOBER – Nutrition… Fitness… Recovery.
Upgrade your life in one month!
Challenge includes:

  • Kickoff meeting
  • Nutrition workshop
  • T-shirt
  • Facebook accountability group
  • Before & After – pics, measurements, body comp testing & 4 WOD tests
  • Halloween Awards party

Mark your calendars:

  • Prelims testing – Oct 1, 2 & 3*
  • Finals testing – Oct 29, 30 & 31*
  • Awards & Halloween party – October 31

*Alternate testing dates can be arranged.

YOU CHOOSE your primary goal – GET LEAN (lose fat) or GET SWOLE (gain muscle) – and compete for cash & prizes. Cash & prizes awarded to overall winners & challengers who improve most in four different categories:

  1. Most improved body comp (fat loss)
  2. Most improved body comp (muscle gain)
  3. Most improved WODs
  4. Most improved friends & family challenger

Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW!

photo-6Sneak peek of what we learned during the Ancestral Health Symposium last month. Stay tuned for more info throughout the month on eating locally!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Power clean: 3×3
B. “The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

And coming tomorrow…

A. Back squat: 4×4 workups (add 5# to last BS workout)
B. 15, 10, 5 reps for time:
Thruster 95/65
Box Jumps 24/20
Pull Up

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