Coming Soon: Fall Nutrition Challenge! New format!
We are excited to announce the next CFS Fall Nutrition challenge! This 6-week challenge will be PERFORMANCE based, meaning that there will be a strong emphasis on fueling properly, hydration and recovery. It will also coincide with the new CrossFit Games Open schedule, which starts in October. If you plan to take the Open seriously (or want to improve from last year), this is a great time for you to dial in your nutrition. If you are looking to lose weight, improve body composition, or just eat healthier, this challenge is also for you!
Also, back by popular demand, this one will be team-based, and participants will be assigned teams for motivation and accountability. Rules will be wellness-based without super strict guidelines to help you learn to balance social obligations, work, travel, and healthy living for the long term.
The kick-off lecture will be held at CFS on Saturday, September 28th at 11am. You wont want to miss this lecture, as we will discuss challenge guidelines, meal prep/shopping tips, recipes, and how to access the challenge group via Facebook. The challenge will officially launch on Sunday, October 6th and will end Sunday, November 17th at midnight. Be sure to bring your questions and sign up online. The challenge is $20 to participate, with all proceeds given to the winning teams. Don’t wait until the new year to take control of your diet!
If you plan to participate in the challenge, please sign up HERE to stay in the loop!
Warm-up
In 3 minutes
10 Front Squats
10 Strict Press
10 Shoulder Activators
AMRAP Burpee Lateral Jumps
Rest 1 minute
In 3 minutes
10 Thrusters
10/7 Strict Press*
AMRAP Burpee Lateral Jumps
*Sub 2x ring rows or ½ negatives as needed
Strength
“Hulk Salad”
In 8 Minutes Complete
For Max Load:
2 Power Clean
2 Front Squats
2 Shoulder to Overhead
WOD
“Fahk”
In 3 Minutes Complete
15 Thrusters 95|65
15 Chest to Bar Pull-us
Then AMRAP
Burpee Lateral Jumps
Rest 1 Minute
In 3 Minutes Complete
12 Thrusters 115|75
12 Chest to Bar Pull-us
Then AMRAP
Burpee Lateral Jumps
Rest 1 Minute
In 3 Minutes Complete
9 Thrusters 135|95
9 Chest to Bar Pull-us
Then AMRAP
Burpee Lateral Jumps
Intermediate- (75|55, 95|65, 115|75)
Advanced- 12-9-6 Bar Muscle-ups
(135|95,155|105,175,115)
Extra Work
One time Through
50|35 Cal Bike
50|35 Cal Row
50|35 Cal Bike
50|35 Cal Ski
Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
EMOM32
1. x Calories Row
2. 150m Air Runner or 200m sprint
3. x Calories Bike
4. Rest
5. x Calories Row
6. 150m AR/200m Sprint
7. x Calories Bike
8. Rest
….ect
*150m= fence for BC
L4 L3 L2 L1
Row 18/15 cals 15/12 12/10 10/8
Run 200m/150m AR 200m/150m AR 150m/100m AR 70m AR
Bike 15/12 12/10 10/8 8/6