Congratulations to everyone that completed the 6 week diet challenge!  We had a lot of great results and here are the winners!  

Our 2nd runner up from south was Brooke, who shaved off 5 minutes from her angie time and improved 48 reps on Fight Gone Bad!

Rachel was the 2nd runner up from SCCF.  She lost 5lbs and 5%bf, and improved on every workout!

The 1st runner up from south was Sue!  She also improved a lot on every workout including over 5 minutes on angie!  But more importantly her Dr told her she no longer needs to take her cholesterol meds!

Bjorn was our 1st runner up, knocking off 6 minutes on angie and 10 minutes on small!  He also lost an incredible 29lbs and 8% body fat! 

…And the two winners are Kelly R  and Sam M!  

Kelly lost over 5% body fat, but clearly won because of her great improvement in strength and work capacity!  Not only did she improve on every workout, but she made numerous pr’s during this time.  While competing in the open she pr’d on her clean by 20lbs and then pushed it overhead, and then did a few more reps!  She also pr’d on her snatch and  completed her first chest to bar pullups during the open!

Sam was SCCF’s winner because of his strength gains, weight loss, and his amazing improvement on his GPP.  His clean and jerk and fight gone bad went up, and his grace time went down to 2:14!  His angie time went from 30:51 down to 24:41!  He also lost 11lbs and over 10% on his body fat percentage!  

We are so excited for everyone’s results, and we hope that you all will continue to make healthy lifestyle choices to improve your fitness in the future.

Work Out of the Day Back Squat 5-5-5-5-5 then,

For time:21-18-15-12-9-6-3 reps of –wallballs, 20/14lbstoes to barPost loads and time to beyond the whiteboard.Metcon WorkoutFor time:2000m rowthen,21-18-15-12-9-6-3 reps of-box jumps 20″ walking lunges, 40/20lbsball slams, 40/20lbsPost time to beyond the whiteboard.