Monday
WOD
“Jefferson”
Complete 4 rounds for time of:
21 Box jumps (M: 24″, W: 20″)
18 Wall ball shots (M: 20 lbs, W: 14 lbs)
15 Kettlebell swings (M: 24 kgs, W: 16 kgs)
12 Burpees

Posted on CFNE on 23 November, 2015

CF LITE
Complete 2 rounds for time of:
400 Meter sled drag (M: 135 lbs, W: 95 lbs)
20 Ring dips, strict
40″ Handstand walk
20 Toes-to-bar, strict
40 yd Front rack walking lunge (M: 95 lbs, W: 65 lbs)

Posted on CF Linchpin 14 November 2015

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Better Body Challenge Results

As your coaches, we are extremely proud of all of your efforts during the Better Body Challenge.  Your Benchmark workout retests were all faster and your second hydrostatic test results were amazing.  Almost all of you had decreases in body fat that averaged around 3% and some were even higher in the 5-6% range.  Also, many of you gained muscle mass which means that in addition to loosing fat, you are getting stronger!

We would like to congratulate Pam for being the female with the largest decrease of body fat (8.5%) and Phil for being the male with the largest decrease in body fat (7%).  Pam and Phil both won 2 free months of membership at the gym!

As you can see from the above results, the race for first place was close.  Mallee’s Team won by 94 points and Brianna’s team took a close second, only 86 points behind them.

We hope that you take what you learned in this Challenge and use it as a starting point for a healthier future not just for yourselves but for your families as well.  Jolen who did your Hydrostatic tests said that he has never seen a more successful Challenge than ours in terms of accountability and results.  While your results were amazing, more than anything else, we are happy and proud of how you all pulled together and supported each other not just as a gym with common goals, but as a family and a community whose strength, commitment and friendships will last a lifetime.

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