Wednesday July 13th, 2011

Guts and Butts Summer Challenge: 30 Day Challenge ending on Aug 11, 2011

Who is up for a friendly competition?? Any takers??? If so please see rules, regulations, and expectations below! Email me for more details, info or to sign up. Cost is free…you just gota do the work! You will need a before picture of your bootie and your belly…preferably with clothing on! (swimsuit, short shorts, etc)  ;)  Also you will need a small memo notebook to track your daily progress and power output….you may want to find yourself an accountability partner!

Cardio and Nutrtion is what we are tracking for this Challenge. Above and Beyond your daily WOD’s. The only thing that counts is your personal work and progress not including the WOD’s you do at CFSF. EAT CLEAN! You know what I am looking for as far as your nutrition is concerned. So…..CV FM HI. Constantly Varied Functional Movements performed at High Intensity. No slackers. No 5K/10K paces…its all out!

Cardio that is Acceptable: Running Bleachers; Running Stairs; Rowing; Biking; Running Sprint Intervals 100m, 200m, 400m; Jumping Rope. No mediocre cardio will be accepted. Track your time, date, meters, etc.


Monday: Rowed 10,000m at 2:15Pace off and 2:05 Pace on

Tuesday: Did 20 mins Bleachers and 10 mins Jump Rope

Wednesday: Nothing


Get it Gear! Take the Challenge! The only thing you have to lose is FAT! 3, 2, 1 GO!

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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