13 October 2015

Complete as many rounds as possible in 10 minutes of:
2 Overhead squats (M: 95 lbs, W: 65 lbs),
2 Box jump overs (M: 24″, W: 20″)
4 Overhead squats (M: 95 lbs, W: 65 lbs),
4 Box jump overs (M: 24″, W: 20″)
6 Overhead squats (M: 95 lbs, W: 65 lbs),
6 Box jump overs (M: 24″, W: 20″)

Continue pattern, adding 2 repetitions per round until time expires.

Posted on CFNE on 06 October 2015

EMOM x 8
3 Front squats @ 75-80%

3 Supersets of:
6 Bulgarian split squat

3 Supersets of:
20 Sec weighted plank
20 Sec hollow rock hold
10-20 GHD sit ups

Screen Shot 2015-10-12 at 8.34.26 PM

Better Body Challenge Points Clarification
Below is a clear layout of the Challenge points.  Please correct any mistakes on the spreadsheet.


Within each team, individuals can earn points for their team in the below ways:

  1. Every day that you are within 5 grams of each macronutrient, either over or under (protein, carb, fat) you earn 5 points. Or, if you purchased the meal plan and eat exactly what is on it, we will count that the same as being within 5 grams of all macros and give you 5 points.
  2. Every CrossFit, CF Lite, Strength or Kickboxing class earns you 5 points.
  3. If you participate in a Strength program on your own such as Hatch or Wendler are get 3 points.
  4. Open gym if you complete a CrossFit workout is 3 points
  5. For Team Training, the main workout will be 5 points.  Additional Strength that day for Team Training will count for 3 more points.  No more than 5 points can be earned in a day for Team Training.  However, a non-CrossFit activity or class could count as more points.
  6. Outside class or activity like martial art, yoga, sporting event, running on your own for a substantial distance earns 3 points.
  7. Sharing your knowledge earns 1 point.  Post recipes, articles or tips on how your CFIV fellow athletes can eat healthy and live better on the private Facebook pages we set up for this Challenge.  Or, send the tips to your team members via email.
  8. Bonus points. We will post these as extra credit on the board or through our website and social media during the Challenge.
  9. Each .5% decrease in body fat will earn 10 points


12 October 2015

Complete the following for time:
1,000 Meter row or run
30 Deadlifts (M: 225 lbs, W: 155 lbs)
50 Pull-ups

Posted on CFNE on 05 October 2015

Today’s workout will be repeated in 6 weeks towards the end of the Better Body Challenge. BBC participants can use this as a benchmark to see improvement. 5 extra points today for logging your time and all mods on the google spreadsheet.

Complete 3 rounds for time of:
800 Meter run
30 Dumbbell squat cleans (M: 45 lbs, W: 35 lbs)
30 Burpees


Day 1 of the BBC!
The Better Body Challenge starts today!  This is going to be a big change for some of you and we are here to help you.  Give yourself a few days to adjust to everything. If Day 1 doesn’t go perfectly, that’s ok. Learn from your mistakes and make tomorrow better.  Above all, do not stress over this.  Your team and coaches will support you and help you so talk to them.  The goal is to improve your quality of life so lets buckle down and work as a team to accomplish that goal!

Meal Plan
If you purchased the Meal Plan, we are ironing out some of the kinks!  Week one on the plan is listed as starting on Sunday, however, the Challenge starts Monday so please use Sunday’s menu at the end of this week.  Also, it looks like the Greek Yogurt Parfait was left off the menu so I’ll need to send that to you separately.

Additionally, the Week 1 Shopping list is missing:
Almond milk
Maple syrup
Pine nuts
Red wine vinegar
Green bell pepper
Green onions
Tub of Greek yogurt

Challenge Rules Update
We have decided that instead of having alternates, everyone will participate as a member of their team with the same role.   At the end of the Challenge, we will only use the scores of the 10 members who scored highest on their team.  Currently, each team has 12 or 13 members plus 1 coach.  So, regardless of if you are an alternate, team member or coach, everyone on the team has an equal chance to contribute.

25 Extra Points!
You will earn 25 extra points when you send us your ‘Before’ pictures!  If you already sent them, go ahead and log those points.  If you didn’t, now if your chance to earn them!  The picture has to be from before the Challenge so you better take it today!


09 October 2015

Complete 3 rounds for time of:
30 Hang power cleans (M: 95 lbs, W: 65 lbs)
30 Sit-Ups
30 Box Jumps (M: 24″, W: 20″)

Posted on CFNE on 02 October 2015


Monday, October 12th
Afternoon classes are cancelled, morning class will run as usual.
Classes will resume on Wednesday, October 14th.

08 October 2015

“Escape from Wonderland”
Complete 3 rounds for time of:
75 Double unders
50 Air squats
400 Meter run

Posted on CFNE on 01 October 2015 (Slightly modified)

3 x : Bench press 21’s @ 50%
7 Top half
7 Bottom half
7 Full range of motion

Complete 3 supersets of:
Max rep bench press @ 70%
12-15 Rep DB fly

Complete 3 supersets of:
10 Chin ups
10 BB curls
10 Hammer curls



07 October 2015

“Heather’s Hot Mess”
In teams of 2, complete as many rounds as possible in 30 minutes of:
9 Ring muscle-ups
9 Thrusters (M: 165 lbs, W: 115 lbs)
9 Deficit handstand push-ups (M: 90 lb of plates, W: 45 lb plates)
9 Power Cleans (M: 165 lbs, W: 115 lbs)
9 Bar Muscle-Ups
9 Push jerks (M: 165 lbs, W: 115 lbs)
9 Pistols (each leg)
9 Kettlebell Swings (M: 32 kgs, W: 24 kgs)
100′ Optional handstand walk

Posted on CFNE on 30 September 2015

Complete as many rounds as possible in 20 minutes of:
300 Meter run
20 Wall balls (M: 20 lbs, W: 14 lbs)
10 Burpees



05 October 2015

“Charleston Chew”
Complete 7 rounds for time of:
11 Front squats (M: 135 lbs, W: 95 lbs)
10 Push jerks (M: 135 lbs, W: 95 lbs)

Posted on CFNE on 28 September 2015

“Midline Madness V2”
Complete 3 rounds, Not For Time:
10 Strict toes-to-bar
20 Abmat sit-ups
30 Hip extensions
40 Flutter kicks
50 Banded good mornings
60 Second elbow plank hold

Posted on 04 October 2015

GregSummit2015CrossFit’s CEO, Greg Glassman, speaking at last week’s Trainer Summit in San Diego.

If you are interested in or planning on participating in the Better Body Challenge, we are having a Nutrition meeting this week at 7pm on Tuesday, October 6th.  Please be there to listen to the Challenge details and learn more about eating macros.  Your spot in the Challenge is not confirmed until you pay at the front desk and sign up for the hydrostatic testing.  The sooner you do this the better so we can make sure all the teams are complete and everyone who wants to participate can.

Please note that the 7pm CrossFit class is cancelled and Fundamentals is moving to 6pm on Tuesday.  ONLY for this week due to the Challenge meeting.