Start Strong Challenge

Start Strong Challenge

Challenge Details

Who Are We Looking For?

You do not need to be in good shape to start. This program is designed for beginners!

  • Must be willing to come to our facility 3 days per week. (Tues/Thurs 7am OR 7pm, and Sat 8am OR 1pm)
  • Must be willing to complete daily and weekly challenges throughout the duration of the program.
  • Must enjoy working in a group environment. The energy at our gym is infectious. When it’s positive energy, there’s nothing better. But negative energy spreads too.
  • Must be willing to take before and after photos to document our program’s success.
  • Must be committed to making this change. This will not work if the coaches and I want to see you reach your goals more than you do!
  • Must leave your ego at home. This is a place where hard work is respected. It is a humbling experience that we’ve all been through.
  • Must commit to the entire 6 weeks. The first week is brutal. We need people who will be here at the end to reap the benefits of all this hard work.
  • This is not a “biggest loser” type challenge. Not everybody will be coming in with the goal of weight loss. All transformations are welcome.
  • Must have the discipline to apply our nutrition plan. This is critical. We have a program that is tested and it works, but only if you follow it!
  • Must respect the rules of the gym. They’re in place to set the culture. The culture is in place to give you the best workout experience possible.

Daily Goals


Sleep Well

2 Points - Sleep for 8 or more hours 1 Points - Sleep for 7-8 hours 0 Points - Sleep for less than 7 hours


Drink at least 64 oz of water.

Weekly Goals


Weekly Attendance Goal

Attend class all 3 days each week.

Completion Based Goals


1 mile run

Run one mile *Break it up into parts, if necessary, with no more than 1 min rest between efforts.

100 Lunges

Complete 100 lunges, resting as often as necessary for no more than 30 seconds at a time. *Every 10 lunges, stop and do 3 push-ups, ending with push-ups. (30 total)*

150 Squats

Complete 150 squats, resting as often as necessary for no more than 30 seconds at a time. *Every 30 squats, stop and do 5 burpees, ending with burpees (25 total)*

400m Sprints

Complete six 400m sprints, resting 1 min between efforts.

75 Push-ups

Complete 75 push-ups, resting as often as necessary for no more than 30 seconds at a time. *Every 15 push-ups, stop and do 10 sit-ups, ending with sit-ups (50 total)*

3-Minute Plank Test

Hold a plank for 3 minutes. Break it up into smaller pieces, if necessary, with no more than 10 seconds rest between efforts.

Attend a CrossFit class!

Take that leap! Try it out! Meet our incredible community. You. Can. Do it!!!!

Challenge Workout Details

The following is the benchmark workout that the Start Strong Challenge is using to gauge your overall improvement at the end of the challenge.

Start Strong Baseline

400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Burpees
Initial Workout Dates:
June 10, 2017-June 12, 2017
Final Workout Dates:
July 22, 2017-July 24, 2017


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Challenge Info:

Start Strong Challenge

Dates: June 10, 2017 - July 22, 2017

Reg Deadline: June 13, 2017

Participant Standings

Registration: $250.00 (+ $25.25 tax)

Reg Deadline Passed