Congratulations to all our members who participated in the Whole 30 this month! It took a lot of dedication and hard work on your part, and we are proud of each and every one of you. We cannot wait to hear about the things you discovered on your journey (appearance/body changes, observations, habits, etc.) and hope that you created many positive changes for life.
We will be recognizing our participants at our CFMG 3 Year Anniversary Party on Saturday, October 13th, 2012 at 6pm, and giving out some prizes to the “winners” (although, let’s face it: we were all winners in this). Six prizes will be given out: 3 to the top points awarded in the challenge, 2 to the top male and female with the most improvement in the assessment WOD, and 1 to the individual with the most overall pounds lost.
In order to determine the winners, if you have participated in this challenge, we need you to do the 4 steps outlined below. You cannot be rewarded for all your efforts unless you have entered in all your information!
1) Record your final points for the week HERE
2) Record your 2nd assessment WOD score HERE
3) If you took your weight/measurements and IF you would like to share with me, please let me know, as one prize will be awarded due to weight loss. Again, weight-loss alone was not the goal of this program, but we do know that some of you have experienced significant weight loss and we would like to recognize you for it. E-mail me at:
4) Please post 3 things in this document that you have observed/discovered about yourself during this Whole 30 (this can include cravings, habits, patterns, body composition, sleep, WOD performance, new discoveries, etc.) HERE
Do you feel changed?
A1) Paleo Chair, accumulate 2 min x 2 sets
A2) Bottom up hamstring stretch, 1 min each leg x 2 sets
AMRAP in 7 min
1 Deadlift (225#/135#)
1 Box Jump (24”/20”)
2 Box Jumps
3 Box Jumps.....
Continue this pattern as you move through the WOD
Experimenting With A Squat A Day
Get the Best Physique & Boost Performance By Strength Training