2020 New Year Nutrition Challenge & Benchmark WOD “Jackie”


2020 New Year Nutrition Challenge
Back by popular demand, The CFS Nutrition Challenge. Take the opportunity to looking and feeling your best with the support of your CFS crew! The goal of this nutrition challenge is to teach you how the food you eat affects your body, your performance, and your overall health and wellbeing. For some, this may involve weight loss and body composition changes. Others will see improvements in their performance in the gym, and some will realize how much better they feel by eating more whole foods and focusing on their health. For many, all of the above will be experienced. The key to seeing and feeling results is consistency – if you add in “cheats” every other day, don’t be surprised when you don’t see any changes.

The Crossfit Pyramid…..Nutrition is where it all begins!

For the duration of this challenge, you will be consuming a whole food diet, meaning you will not be allowed to eat any added sugar, refined grains, dairy, or alcohol. This approach will encourage you to eat healthy, wholesome foods; to cook and meal prep more at home; and to fuel your workouts appropriately without being too time consuming or confusing. It will also be strict enough for you to see some amazing results, both in and out of the gym, depending on how well you stick to the plan. Eating this way will become second nature after you figure out your routines and find ways to simplify meals. In addition, since portion control is an important part of eating healthy, everyone will receive a 24 oz. three-compartment container that you will use to measure your carbs, protein, and veggies for each meal.

For full details on The Nutrition Challenge Guidelines CLICK HERE
To register CLICK HERE

Important Dates & Details
Kickoff Lecture: Wednesday, January 8th at 6:30pm
Benchmark Testing: Week of January 12th
Pre-Challenge Weigh-Ins: January 8th – January 15th
Challenge Begins: January 12th
Challenge Ends: February 22nd
Buy-In: $20 – all money collected goes back to the winners!

500M Row


2 Rounds
10 Bandy Presses
50’ Monster Walk Forward
10 Bandy Pull Aparts
50’ Monster Walk Backward

Quad Rolling and Couch Stretch

WOD 1 (12 Minute Cap)
1000m Row
50 Thrusters 45|35
30 Pull-ups

Rest 10 Minutes

1. 15/12 Calorie Row or Ski Erg
2. 15/12 Push-ups
3. 15 Kettlebell Swings 1.5|1
*Can sub 12/10 Calories on the bike

Level 2 – 1.5|1
Level 1 – 1| .75

Extra Work
E2MOM 10
10 BB Front Rack Reverse Lunges