15 October 2014

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REMINDER:  CHALLENGE INFORMATION SESSION TONIGHT AT MAX MUSCLE SPRINGFIELD!

 Hey CFL/CFK, this is just a reminder that we are hosting an information session tonight for the upcoming Nutrition, Lifestyle and Performance Challenge at Max Muscle Springfield at 7 p.m. Anyone interested in doing the 4-week challenge is encouraged to come to the meeting to get more information. The meeting will also serve as an opportunity to collect initial data that will be used for the challenge. During the meeting, the team at Max Muscle will also be conducting individual assessments that will be incorporated into your individual data. Over the last few months I have received a ton of requests for another challenge before the holidays, so we are delivering one to you! However, the sign up sheet is still a little on the light side. To make the challenge effective we need at least 15 members to participate. If we don’t have at least 15 after this evening, we will need to postpone until after the New Year. So if you have any questions or concerns regarding the challenge, I have provided a link to an information sheet below to answer some preliminary questions regarding the challenge format as well as some rules and guidelines prior to the meeting tonight. I encourage you to sign up and/or come out tonight to Max Muscle to learn what it is about!

Max Muscle is located off Backlick Rd at 7000 Brookfield Plaza in Springfield, VA (across from the Outback).

Help us make this the best challenge yet for CFL/CFK! 

Rules and Guidelines 

REMINDER:   PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you with all the rules and guidelines for challenge participation as well as serve as the initial weigh in and measurements.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

SKILL WOD: 

EMOTM:  5 Minutes

  • 3 HSPU
  • 5 Ring Dips
  • 7 Jumping Squats

 

WOD: 

3 RFT:

  • 6 Power Cleans
  • 9 Front Squats
  • Run 400m

(A: 185/125; Rx:  155/115; S: 135/95; S2: 115/75)

 

CORE: 

50 Hip Bridges (A:  Weighted)