Nutrition Challenge & In-Body Scan at CFS


Nutrition Challenge is Coming
Whether we like it or not, summer is coming to an end. While it may be hard to say goodbye to the beach weekends, barbecues and fruity cocktails, the end of summer is a perfect opportunity to dial our nutrition in and get back on track. And what better way than to do it with the help of your coaches and the support of your favorite workout buddies?! Join us for our next nutrition challenge, kicking off on Sunday, September 23rd!

This nutrition challenge is for everyone – whether you’ve never given your diet a second thought, or you’ve done several of these challenges in the past. Our goal is to educate you on how you can make healthier choices on a daily basis and properly fuel your body to crush it in the gym. This is also a great way to get involved with the community and meet other members who are also taking on the challenge.

This is NOT a strict paleo, Whole 30, or no carb diet. Instead, the focus will be on eating whole, real foods in appropriate portions and at optimal times. Yes, certain foods/drinks will be off limits for the six week challenge; but only because we want you to feel amazing and reach your goals! We will go over the ins and outs of how to incorporate your favorite foods into your diets at the right times so that you do not feel constantly restricted outside of the challenge but can still make progress.

Not convinced yet? Check out these results from our most recent 30-day challenge. These results happened in just thirty days! Imagine what you could accomplish in 6 weeks…

What You Can Expect
• Measurements, weigh-ins & photos taken at beginning & end of challenge
• Benchmark workout performed in class AND custom benchmark/goal for you tested at beginning & end of challenge
• Daily food logging & point tracking
• Meal prep container to guide appropriate portions
• Personalized feedback from Registered Dietician (at least 3 times throughout challenge)
• Weekly bonus challenges
• Advice on how transition from end of challenge to everyday life

Important Dates
Kick Off Lecture – Tuesday, September 18, 7pm
In-Body Scan – Saturday, September 22, 10am-2pm (not required but recommended!)
Baseline Measurements & Weigh-Ins – Week of September 17
Benchmark Workout Testing – Week of September 17 (exact date TBD)
Challenge Ends – Saturday, November 3

If you plan to participate in the challenge, please sign up here to stay in the loop on important details & information!

InBody Scan Returns to CFS – Saturday, 9/22
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, September 22! Appointments will be available from 10AM – 12:00pm. You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want!
The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Schedule online by clicking here.

Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

In 2 minutes
Run 200m
AMRAP Bandy Good Mornings
Rest :30
In 2 minutes
Row 15/12 Calories
AMRAP Bandy Pull Aparts
Rest :30
In 2 minutes
20 Alternating Step Ups
AMRAP Bandy Rows

Calf stretching

60/50 Calorie Row
50 Box Jumps
40 Wallballs
30 Pull-ups
1065m Run (2 loops)
30 Pull-ups
40 Wallballs
50 Box Jumps
60/50 Calorie Row

Level 2- 50/40-40-30-20…
Level 1 – 40/30-30-20-15… 1 loop
ADV – 30/20; C2B

Coaches Note: It’s been a while since we had a long steady state- chipper-like-pyramid. Scale appropriately and have fun!

Extra Work
5x50M Yolk Carry (bring outside if too crowded)
Ascend in Weight, meant to be used for Strength.
Between Sets Accumulate 1:00 Hollow Hold on GHD, Scale to Hollow Hold on the ground if need be


  • Jason Barrow

    09/06/2018 @ 1:38 pm

    WOD: 24:36 Rx (65 calorie rows instead of 60)

    Probably could have done better but I was a bit distracted by Goose no-repping Jill for lack of wall ball depth. Funny thing is, I heard a lot of no-reps, but didn’t see Jill doing any extra reps, not like it was a surprise that she lacks integrity.

  • Sean Flannery

    09/05/2018 @ 8:14 pm

    WOD: 25:32 Rx
    Extra: up to 270# back rack bb carry

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