WOD – April 16, 2017

Congratulations to all of you that completed the 6 week spring fit challenge!  There were 90 people that started the challenge and 50 completed it.  You all lost a total of 256lbs, 59 inches off your waist, and 114% body fat collectively!  It was the best results overall we’ve ever had in 8 years of running these challenges.  The winners were chosen based off the most improvement in body composition and workout performance.  Nearly all 50 of you improved following our meal templates, and we hope that you all build off this momentum and continue to make healthy eating choices in the future.

We had to have a top 3 for males and females, but I have to give some props to some of you that just missed top 3:

Tim H lost 5lbs, 2inches, and got his first pullup!   Sarah V gained 5lbs of muscle while losing 1%bf and killing it in the open!


Paul M lost 6lbs, 2inches, and 5%bf!  Melissa G lost 9lbs, 2inches, and 3%bf!

Kristine lost 7lbs and 2%bf!    Rena lost 6lbs, 3.5inches, lost 3%bf, gained 2lb of muscle and gained 25lbs on crossfit total!

Kenisha lost 2 inches, 3%bf, gained 2lbs of muscle, 15lbs on her snatch, and 27 reps on 15.1!

Kaylee lost 5lbs, 2%bf, 40lb on crossfit total, and 26 reps on 15.1!  Jess F lost 8lbs, 3 inches, and gained 65lbs on her crossfit total!

Jeseca R lost 4lbs, 3%bf, and gained 3lbs of muscle!  Dean lost 8lbs and 3%bf and 4min off Lift Run workout!

Cici lost 3%bf and gained 2lbs of muscle and put 20lbs on her snatch!  Christina A lost 1%bf and gained 3lbs of muscle!

Anthony lost 12lbs, 3.5inches and 5% bf!  Samantha lost 4%bf, gained 3lbs of muscle, and 35lb added to her crossfit total!

Anna lost 6lbs, 4%bf, and gained 3lbs of muscle!  Kyle C lost 3%bf, gained 5lbs of muscle, and gained 35lbs on crossfit total!

Alex C lost 5%bf and gained 4lbs of muscle!  Addie lost 15lbs, 3.5inches, and 2%bf!

3rd place –  She lost 3lbs, 5%bf, and gained 4lbs of muscle, all while improving her fran by 1 minute and her Elizabeth time by 8 minutes!   And he lost 11lbs, 4%bf, and gained an amazing 100lbs on his crossfit total!  congrats Eric K and Christina S!

2nd place –  She lost 7lbs, gained 2lbs of muscle, and lost 7%bf, gained 28lbs on cf total and 30 reps on 15.1!  Great job Annette!  And this guy has improved so much:  Lost 10lbs, 2inches, lost 5%bf, gained 3lbs of muscle!  Travis also gained 110lbs on cf total, 30lbs on snatch and 174 reps on the 20min amrap!

1st place – The first place female looks like a different person.  She lost 9lbs, 3.5inches, and 3%bf, she improved on every workout and even got her first rope climb!  And the winning male lost 14lbs, 4.5inches, 6%bf, gained 3lbs of muscle, and also improved on every workout.  Congratulations to Amy K and Bryan A!

Work Out of the Day

5 rounds for max reps in 3 minutes of:

300m run

thrusters, 115/75lb

max rep burpee box jumps, 24/20″

rest 90 sec0nds

*thruster reps decrease every rounds as follows – 21-18-15-12-9


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

By providing your phone number, you agree to receive text messages from Sin City CrossFit