Congratulations!  You made it through the challenge!

Such a great job by everyone sticking with things.  As was said in class, you have laid a real foundation in your nutrition so add foods back in stages.  See how you feel with those foods now.  Think about what habits you can keep going or what needs to change.

The goal here was always to create healthy choices we can stick with LONG term.

Get all you points totalled up on the board and we can see who the winner is!

5 Rounds NFT

3 Push Press

5-10 Strict Handstand Push Ups

60% of max Strict Pull Ups

Saturday Bonus

150 Walking Lunge Steps

Class

AMRAP 20 With a Partner

30 Power Cleans 115/80

10 Burpees over the Bar

30 Front Squats 115/80

10 Burpees over the Bar

30 Toes to Bar

10 Burpees over the Bar

Friday Bonus: (this is the most important one all month)

Make a list...

Spend 10-15 minutes and think about the past month.  Actually write it down on paper.

1. What was the hardest part for you to handle/stick with?  What can you do to make that work better?

2. What was your favorite part of the experience?

3. What was the best thing you learned?

4. What is the biggest difference you have noticed?

5. What are you going to continue to impliment in your daily life going forward?

You can choose to share the answers to those questions with your coaches/friends/family or not, but taking the time to actually reflect on the past 4 weeks is whats important here. Don't let what you have built go to waste.  

Class

5 Rounds Alternating Sets NFT

3 Bench Press

10 Strict Ring Dips

7 Double DB Bent Rows

Thursday bonus challenge 

30 minutes of targeted mobility 

Class

40 Minutes

400m Run

2 Minutes Bike

2 Minutes Row

Wednesday bonus challenge 

Accumulate 5 minutes in a deadhang on the rig.

Class 

AMRAP 14

10 Burpees 

14 Kettlebell Swings 53/35

10 Box Step Overs with KB 24/20

Tuesday Bonus Challenge

10 minutes max cals on bike

Class

Power Clean & Jerk

3-3-3-2-2-2-1-1-1

Class at 9am only today!

Week 4 bonus challenge.  This is our last week of our health and nutrition challenge.  You guys have shown some awesome commitment to your nutrition choices which is the heart of why we are doing this.   Keep it going.

Challenge this week will be different each day and posted with the workout the night before. It can only  be completed THAT day. Each one completed will be worth 1 point. Good luck!

Monday:  100 abmat sit ups

"Murph"

For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

Memorial Day Monday

One class at 9am for Murph.  See you there!

AMRAP 20

400m Run

100m Single Arm Farmer Carry

20 KB Swings

7 Rounds for Time

10 Toes to Bar

10 Push Press 105/73

10 Box Jumps 24/20

1) EMOM 10

Power Clean + Hang Clean + Jerk

2) Front Squat

5x2@ 85-90%

Monday Memorial Day Schedule Reminder 

Murph at 9 am only.  See you there!

6 Rounds Not for Time

10 Strict Handstand Push Ups

5 Deadlifts

15 Ring Push Ups

Reminder to save the date for June 27th!   14 year CFM cookout is coming up fast.  

AMRAP 18

200m Run

7 Pull Ups

**Minutes 0-6 Strict Pull Ups,  minutes 6-12 can be kipping pull ups, minutes 12-18 chest to bar pull ups

Week challenge 3 Bonus workout

6 miles of running.  1 point for every 2 miles. 

**if you can't run talk to your coach for substitutions 

AMRAP 5

4 Thrusters 95/65

6 Burpees

AMRAP 5

6 DB GTO 50/35

7 V Sit Ups

AMRAP 5

5 Front Squat 95/65

6 Push Ups

*Rest 1 minute between amrap

AMRAP 25.  With a partner

300m Run together

8 Wall Walks

4 Rope Climbs

4 Power Clean and Jerks 205/143

1) Back Squat 5-5-5

2) AMRAP 7

10 DB Ground to Overhead 50/35

8 Toes to Bar

AMRAP 12

20 Double Unders

5 Strict Press 95/65

20 Double Unders

10 Push Press

20 Double Unders

15 Push Jerks

EMOM 30

1) Strict Pull Ups

2) Pseudo Planche Push Ups

3) Russian Swings

*pick numbers and weights to work 30-40 seconds 

2 x 1 mile run.   Rest 6-7 minutes

Great job to everyone that completed our week 1 challenge .  

Week 2 challenge: 600 cals on Rogue Bike. Can accumulate through the week. Deadline is Saturday. Get after it!

5 Rounds for Time

7 Front Squats 135/95

7 Hang Power Cleans

10 Burpees