Nutrition Challenge Benchmark WODs & October Boot Camp Registration!

Erika – Ultra Focused

Nutrition Challenge Details
The Fall Nutrition Challenge kicks off THIS SUNDAY! If you missed the lecture last weekend, don’t worry – you can still participate! Please see below for important details about the challenge and helpful meal planning tips:

Challenge Overview, Rules & Point System
Meal Prep Guide
Pre/Post Workout Nutrition Tips
Grocery Guide List
Sample Meal Plan

If you plan to participate in the challenge, please make sure you have signed up HERE so that we can add you to the nutrition tracker and send you emails with all important info. Please be sure to swing by the desk at some point this week to get your baseline measurements done as well. Good luck!

October Bootcamp!
Mondays & Wednesdays, 6:30AM – 7:30AM
Special Rate: $99/month!

Get back on track This Fall with our October Boot Camp & Conditioning Classes. Just two hours out of your whole week can and will make a big difference in your health and wellness! This program is great for weight loss, extra conditioning training, or as a ramp-up for our general CrossFit program!

Monday classes will focus on conditioning and endurance, with a heavy focus on interval training. We will run, row, bike, ski erg, jump rope, etc. Wednesday classes will still focus on conditioning, but will incorporate dumbbells, kettlebells, bodyweight exercises and more. There will be no barbells or high-skill gymnastics.

For more information or to sign up, click HERE!

Agility Ladder

Nutrition Challenge Benchmark Tests

5 minutes Max Squat Clean and Jerks (155,105)

Post Challenge Option 2- Squat Snatches

1 Minute Max Strict Pull-ups

1 Minute Rest

1 Minute Max Chest to Bar Pull-ups

1 Minute Rest

1 Minute Max Kipping pull-ups

Post Challenge Option 2 – Complete in Reverse order

5 Minute Assault Bike for Max Calories

Post Challenge Option 2 – Ski or Row

Extra Work
40/30 Cal Air Runner
20/15 Muscle Ups
40/30 Cal Air Runner