Introducing the Fall 2013 challenge…
It’s time for your CFMakeover!
THIS OCTOBER – Nutrition… Fitness… Recovery.
Upgrade your life in one month!
- Kickoff meeting
- Nutrition workshop
- 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:
- Most improved body comp (fat loss)
- Most improved body comp (muscle gain)
- Most improved WODs
- Most improved friends & family challenger
Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW!
Sneak peek of what we learned during the Ancestral Health Symposium last month. Stay tuned for more info throughout the month on eating locally!
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
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:
Box Jumps 24/20