April 3, 2019
A1. Bench Press 5×5
A2. Max effort set of strict pull ups
-90 sec rest between sets
B. 12 Min AMRAP:
7 Dumbbell Push Press (50s/35s)
30 Sit Ups
–BOX NEWS–
Join us for our new specialty endurance class tonight at 6:30 pm! We will still have our regular 6:15 wod, but this will be held in addition to that class.
CFA FRESH BEGINNINGS CHALLENGE WINNERS!!
First off, I want to say thank you to everyone who joined into our Fresh Beginnings challenge this year. I’m always amazed at how many people recommit to themselves year after year. It’s seriously so inspiring to me! I don’t care where you started or where you finished, the fact that you even tried is seriously amazing. You’re investing in yourself, and that’s all that matters! We ended up with a tie for first place this year. Not just two people, though, we had SEVEN people finish this challenge with perfect scores!! Along with these seven, we had many more finish the challenge, even though they didn’t have a perfect score. Like, whaaaaaaat?! We’ve NEVER had a challenge this successful! These guys went through alllll of the hoops! I asked some pretty tough things of them, and they all stepped up to the plate. We saw some amazing changes, but I’ll let you see for yourself…
Kathryn Beus
“I didn’t want to do this challenge. I knew we would be closing on our house and moving into a new house. I get so sick of tracking my food, and wasn’t very motivated. My husband, Danny, really wanted to do it and he thought it would be easier to have us work on our goals together. Between him and my friends at the gym, I was convinced to sign up. Parts of the challenge sucked! It was so hard to meal prep and hit our macros while we were moving and had our kitchen torn apart. However, I totally don’t regret that I didn’t just go get pizzas and fast food. Another thing that I hated and then was happy I did afterward were the weekly progress pics. I complained about them Every. Single. Time. But looking back at them, I can actually see the results. Slowly I started seeing my stomach get smaller and less back fat with my bra. Another great bonus is our kids ate healthier, too. Our oldest daughter mentioned that she liked all the home cooked food and veggies we were eating! About 4 weeks before the challenge ended, I hurt my back at the gym. I love to work out, not just for the health benefits, but for the endorphin boosts, especially in the winter. I was bummed. I was extra motivated to stick to my macros so I could curb any potential weight gain from not working out. It helped to have some goals, even if they weren’t in the gym. All said and done, I’m so happy with the results- a couple inches and pounds, and added confidence from doing our challenge!”
Gentry James
“I LOVED this challenge and really want to keep doing it over and over again. I had so much fun pushing myself out of my comfort zone in many different ways the past 10 weeks. I signed up for the challenge to force myself back on track after having my little boy. He turned a year old shortly after the challenge started and I have to say it was one of the hardest years of my life physically and mentally! He was a HARD baby…I feel like my “normal” life that I was so used to was turned upside down and it look a whole year and participating in this challenge to feel like myself again! It was so fun to do this challenge with other gym friends. We cheered, motivated and even got a little competitive with each other! I loved the new tasks every week, I think that’s what kept me going and pushing myself. I was shocked how healthy and consistent nutrition makes a night and day difference in the workouts at the gym. I was able to lift more and accomplish goals quicker and easier than ever before. I learned so much from this challenge and can’t wait to participate again! “
Joanna Lowe
“When I entered the challenge my weight was 127lbs and I told to myself “If they can, I can.” I had a lot of cravings at times, but I was really dedicated to lose weight. When I did the challenge it was hard. But if you are dedicated everything is possible. I’m very thankful for this nutrition challenge because I lost almost 11 pounds and I’m very happy. Now it’s done I know, but this is only the beginning for myself. I wanna challenge myself everyday to be a healthy and stronger. “
Lacie Jensen
“I have loved the past 10 weeks. This has been my most favorite challenge. It has pushed me and challenged me in so many ways. It’s been pretty amazing to see the changes physically and mentally. Not only has this challenge helped me, it has also helped my family. I have made meals that I normally never would have made. The best part is summer is right around the corner and I’m not stressing if my shorts are going to fit! Thank you Ashton for getting me out of my comfort zone and pushing me when I felt like giving up. I can’t wait for the next one! “
Payton Buttars
“This challenge has been a real eye opener for me. I never thought I was a fat man until I took my before pictures. I never realized how bad the food I normally ate was until I started messing around putting it in the fitness pal app. I’m hoping to continue this as a life style rather than a ‘diet'”
Danny Beus
“This time I feel like the challenge was harder and it really tested my willpower. But the daily challenges and constant advice and support really made it more possible. This time around I’m stronger physically, but also mentally and emotionally. I can really accomplish almost anything.”
Mindi Gibbs
“I was really reluctant to do this challenge and NEVER do them because I LOVE food and Diet Coke!! But I actually LOVED this challenge!! I learned quickly with macro counting that I could still have my treats or whatever food I wanted, I just had to plan them into my day. Don’t get me wrong, I had lots of ups and downs (mentally and emotionally), throughout the challenge. Thankfully I had awesome support from friends, family, and coaches! I found that I actually didn’t crave the fatty foods hardly at all and when I did have them they didn’t taste as good as I thought they would. My FAVORITE part of this challenge, besides losing weight and feeling so great, was how controlled my blood sugars were! I have had type 1 diabetes for 27 years. I eat more sugar than any non diabetic! I just LOVE it! I was very nervous about having limited carbs to eat in the event that my blood sugar would go low. Through this 10 week challenge, eating little to no simple sugar foods and eating so much protein my blood sugars rarely went low or high! That is unreal for me!! I have also loved being made more aware of macro nutrients in various foods! I have learned so much and am so thankful to be part of such an amazing gym!!! “
