All posts by Hillary

Week 4 Challenge Updates

What a great week with sugar free burpees and a ton of team encouragement.

Several of you came in during the PM classes  despite having already worked out in the morning to get your numbers in. Others cranked them out early on. I saw a few groups doing burpees in between workouts which was quite impressive. Today Justin walked in with only 20 partner burpees for the week and walked out with 126 thanks to all of his team members. Pretty amazing!

Tomorrow I will list challenge winners for weeks 1-3.

On to week 4!

Diet: we are taking a week off of the diet portion being counted in the challenge, but I think we should all take weeks 2 and 3 into consideration for good health. Maybe not 90oz daily but make a concerted effort to stay very hydrated and opt for water over any other beverage 90% of the time. Sugar is something we will attempt to do away with for the first 2 weeks in November so it may make things easier to keep this week very light on the sugar intake.

Physical: 4 miles of running. This can be broken down in whatever stages you choose. Any speed, any route. The only stipulation is that you must run your mileage with at least 2 other CFIS athletes.  You have until Sunday morning to complete your 4 miles.

Have an incredible week!

Friday 10/24/14

6:00am, 7:00am, 5:00pm, 6:00 pm


deadlift 5-5-3-3-3


3 Partner WODs:

7:00 AMRAP of

14 shoulder taps

14 toe touch

14 1 armed snatch

6:00 AMRAP of:

12 wall ball shots

12 plank high fives

12 pushups

5:00 AMRAP of:

10 medball toss press

10 back to back round the worlds

10 sit-ups

Challenge Updates, Week 3

Week 2 has come to an end and I was happy to see people staying after class when they could, coming in a little early, and even stopping by on their way to somewhere else to make sure they got all of their lifts in. Water was more of a challenge for some than it was for others- either way you’ve all made great strides and have helped to keep me honest as well!

The following athletes who completed week 2 are: Eva, Justin, Tanyeka, Quran, Ruie, LoLo, Carl, and Georgee. Let me know if I missed your name.


We are stepping it up a notch and getting a taste of what is to come next month with diet improvements as well as how important it is to have dedicated team members.

Physical: Each athlete must complete 125 partner burpees. This means you will need to find someone who is willing to do them with you and this will not always be the same person. I will demonstrate for whomever still needs it.

Diet: we will be limiting our sugar intake to natural sugars. This includes 100% juice, fresh, frozen and dried fruit as long as there is no added sugar. Any labeled foods outside of this (breads chips, crackers, sauces, dressings, etc) should contain no more than 5 grams of sugar. If you need any clarification on this, I’m happy to discuss. This will run from Monday-Saturday.

Each day you have successfully completed the above diet challenge, you MUST post on the day you have completed it.  Burpees can be tracked on the blackboard.

Make it a wonderful week!


Monday 10/20/14 NEW LIFT CYCLE



6:00am, 7:00am (level 1), 6:00pm, 7:00pm



back squat 5-5-3-3-3



fight gone bad style of:

1:00 hurdle kicks

1:00 ring dips

1:00 kettle bell swings

1:00 weighted situps

1:00 rest

3 rounds