Sunday, December 4, 2022

December Challenge

 December Challenge

Accumulate 100 Squats a day for 5 days a week

(Monday through Friday) = 2,000 Squats Total for December

Challenge will run from December 5th - December 30th

Quick Ideas:

If there is not a form of squats programmed that day in the workout, I suggest

getting to work on 100 Air Squats.

You can do 25 before breakfast, 25 before lunch, 25 after lunch, 25 before dinner

You can make a plan to complete 10 every hour until all of them are complete.

Please read the information below to know full challenge details.


The scoring is based on reps for each day.

If the workout includes squats then you may include those reps.

If you do more than 100 squats on 1 day, you cannot roll those extra squats into the next day. :)

What counts and what doesn't?

Bodyweight Squat Movements that count:

Air Squats

Jumping Air Squats

Squat to Overhead Reach

Yes - workouts that involve dumbbell squats can count towards the challenge

Examples of these include:

Dumbbell Front Squats

Dumbbell Thrusters

Dumbbell Squat Clean

Strength specific squats within other tracks will not be counted towards this specific challenge. For example, if you are doing heavy sets of back squats as part of the strength portion of your workout, those reps don’t count as part of this challenge. Why? Because we want you to focus on the actual lift, instead of counting reps. That’s what’s most important at that moment.

Air Squat Scaling Options

Squat to Chair

Good luck🏋️

Tuesday, November 15, 2022

Tuesday, November 1, 2022

How To Clean


Squat Clean

Power Clean

The Burgener Warm Up

Men's Clean and Jerk Workout 2022 CrossFit Invitational 

Women's Clean and Jerk Workout 2022 CrossFit Invitational 

Saturday, October 1, 2022

30 day Challenge for OCTOBER


1000 Push Up Challenge


Perform 50 push ups a day, 5 days a week for 4 weeks equaling 1,000 push ups! This will be Monday - Friday from October 3 through October 28.

Good Rep of Push Up - chest touches ground and arms lock out each rep.


Can I do more than 50/day?

You can however your push ups will only count towards THAT day. So if you did 100 on Monday, you still have to do 50 on Tuesday, Wednesday, Thursday, and Friday.

Do push ups in the workouts count?

Yes - anytime there are strict push ups programmed they will count towards this numbers. This includes inchworm with push ups in the warm up and accessory

Movements that do not count towards the push up challenge: burpees, handstand push ups, bench/floor press, wall walk.

Do I have to do them all at once?

NOPE :) They can be accumulated over the course of the day if you wish. You can do 20 at breakfast, 20 at lunch, and 10 at dinner haha.

What are options to quickly knock out my push ups?

You can perform them in an EMOM Style:
EMOM #1 - Every Minute for 5:00 perform 10
EMOM #2 - Every 30 Seconds for 2:30 perform 10
EMOM #3 - Every 30 Seconds for 5:00 perform 5
EMOM # 4 - Every Minute for 10:00 perform 5

What if I cannot perform strict push ups?

There are great scaling options out there that will still challenge you and help you get to your goal of strict push ups.
Knee Push Ups
Incline Push Ups

Thursday, September 22, 2022


Do you have what it takes?

"Eat meat and vegetables, nuts and seeds, some fruit, little starch no sugar. Keep intake to levels that will support exercise but not body fat." Greg Glassman

All strength training classes are in a challenge to NOT eat sugar, fructose, sucrose, high fructose corn syrup or form of sugar in the top three ingredients of any food for an entire week. Fruit is ok, however keep quantities in moderation and eat a protein along with your fruit.
Time to hand over that Snapple bottle, Gatorade or red bull that may be in your possession for today's lunch. Find someone who is willing to take this challenge with you. Ask a parent, sibling or friend to help keep you on track for the week. Tell someone what you are doing as it might help to hold you more accountable. This may even become a lifestyle. Take it one week at a time. 

B-Day Classes will complete the Challege starting Fri, Sept 23 - Thur, Sept 29th

A-Day Classes will complete the Challenge starting Sat, Sept 24 - Fri, Sept 30th

***If you catch anyone of your friends breaking the rules of the NO Sugar Challenge please send a picture to to be considered for publication on this website. Be Careful what you are eating.