challenge starts 15th

Monday april 14

strength/skill: choose a different lift to work on or continue on same lift. we will test again in 2 weeks.

3 reps every minute for 10 minutes. start medium/heavy and end heavy. have a plan.



In front of a clock set for 12 minutes:
1 minute of 24-inch box jumps
1 minute of 115-lb. push press
2 minutes of 24-inch box jumps
2 minutes of 115-lb. push press
3 minutes of 24-inch box jump
3 minutes of 115-lb. push press

score total reps


food fitness challenge 

the winner will be greatest body fat% loss and greatest muscle gain from 4-15 to 5-15.


1. hydrostatic body fat must be done this week. you can go by cross fit roseville and sign up on their board or let me know a good time available and i can check. also you can go to and check their schedule of where they will be and get it done.

2. there will be no strict requirement for paleo or primal or zone way of eating. BUT for the best results a PALEO , PRIMAL, or ZONE way of eating is optimal. Do your research and figure out what you want to do before you start. If you need suggestions we have many resources.

3. required to be even considered for the final weigh in ,contestants must accrue a minimum of 35 fitness points. 

1 point= daily wod
1 point= 400 m sled push 45/25 OR 400 m sled pull 90/45 OR 40 tire flips single, 80 tire flips team

this can be achieved in any combination possible. 


AWARD to be announced in 2 weeks to help final 2 week motivation.