CrossFit Republic – CrossFit
CFR 6-Week Nutrition Transformation Challenge
Oct 4 – Nov 15, 2025
It’s time to take control of your nutrition, your habits, and your results. Over 6 weeks, you’ll get the structure, accountability, and coaching you need to make lasting changes — and compete for cash and prizes along the way.
This challenge isn’t a crash diet. It’s a reset — a chance to prove to yourself what’s possible with consistent effort and expert guidance.
Here’s What You Get:
A personalized nutrition guide
Unlimited access to your coach via email/messenger
Ongoing adjustments as needed
A private Facebook group for motivation and accountability
Weekly group meetings with weigh-ins, discussions, and prizes
How It Works:
Initial Weigh-in/Measurements → Oct 4, 8:00 AM (CFR Childcare Room)
Weekly Meetings/Weigh-ins → Saturdays, 8:15 AM
Weekly winners + prizes
Group discussion: lessons, successes, strategies
Final Weigh-in/Measurements → Nov 15, 8:00 AM
Celebration & Awards Potluck Brunch → Nov 15, 10:30 AM
Scoring & Accountability:
You’ll earn points daily for building healthy habits:
Workout = 1 point/day
100 oz water = 1 point/day
Protein intake = 1 point/day
Saturday attendance = 1 point/week
Surprise weekly challenge = 1 point/week
Plus: Points for weight loss % (75% of score)
Accountability points (25% of score)
Top 3 challengers with the most points win cash + prizes (based off prize pot)!
1st = 50%
2nd = 30%
3rd = 20%
CFR 6-Week Nutrition Transformation Challenge Continued
Details You Need to Know:
Entry Fee → $140 + $20 cash prize pot = $160 total
Coaches → Leslie Franklin, Casey Garcia, Tami Gray, Ruthanne Schneider
Kick-off Meeting → Sept 28, 5:00 PM at CFR
Sign Up by Sept 27 →
https://tinyurl.com/CFRTransformationChallenge
Space is limited to the first 30 sign-ups — don’t wait.
This is your opportunity to reset, refocus, and finish the year stronger than you started. Take the leap — your transformation starts here.
Daily Strength, Conditioning, and Endurance W.O.D. – 30 Minutes (Time)
For Time
1600/1200 Meter Row/Ski or 3200/2400 Meter C2 Bike
Directly Into 5 Rounds…
10 Strict Pull Ups
8 Strict Ring Dips
6 Strict Handstand Push Ups
1600/1200 Meter Row/Ski or 3200/2400 Meter C2 Bike
RX+: Wear a Weight Vest (20/14 lb)
With a running clock, as fast as possible perform the prescribed work. Athlete must complete the before moving on to 4 rounds of 12 Strict Pull-Ups, 9 Strict Dips, and 6 Strict Handstand Push-Ups. To complete the workout, complete 1,600/1,200 meters again on your machine of choice.
Score is the time it takes to complete the workout.
Overall Goal
Blend long, sustainable monostructural efforts with high-skill strict gymnastics for a full-body push-pull balance.
Prioritize strict strength endurance under fatigue, not just speed.
Steady aerobic pacing – about 75–80% effort, not a sprint on machines.
Should take ~5–7 minutes depending on machine/athlete capacity.
Sets the stage for fatigued upper-body work without redlining early.
Each Round of gymnastics taking 1:30 – 3:00 Minutes
Time Domain
Target: 20–30 minutes .
Faster athletes with gymnastics capacity: closer to 20.
Those breaking reps more: closer to 30.
Sample Structure Ideas for Each Level:
Step 1 (Beginner):
1000/800 Meter Row/Ski or 2000/1600 Meter C2 Bike
Directly Into 5 Rounds…
10 Seated Ring or Barbell Pull Ups or Banded PVC Lat Pull Downs (Seated Position)
8 Foot Assisted Ring Dips or Foot Assisted Box Dips (Two Boxes)
6 Double Dumbbell Seated Strict Press (Relative Moderately Heavy)
1000/800 Meter Row/Ski or 2000/1600 Meter C2 Bike
Step 2 (Scaled):
1200/900 Meter Row/Ski or 2400/1800 Meter C2 Bike
Directly Into 5 Rounds…
10 Banded Strict Pull Ups or Seated Strict Pull Ups
8 Banded Ring Dips or Foot Assisted Ring Dips
6 Pike Handstand Push Ups off Box or Floor
1200/900 Meter Row/Ski or 2400/1800 Meter C2 Bike
Step 3 (Intermediate):
1600/1200 Meter Row/Ski or 3200/2400 Meter C2 Bike
Directly Into 5 Rounds…
8 Strict Pull Ups
6 Strict Ring Dips
4 Strict Handstand Push Ups
1600/1200 Meter Row/Ski or 3200/2400 Meter C2 Bike
Ring Dip Modification Ideas (Videos Below)
– Foot Assisted Ring Dips (Feet Below or Slightly Behind)
– Foot Assisted Ring Dips (Seated Position)
– Box and Foot Assisted Ring Dips (Seated Position, Box in Front)
– Box and Foot Assisted Ring Dips (Box Behind)
– Double Box Dips (No Dumbbells)
– Double Box Dips Foot Assisted (Seated)
– Double Box Dips Foot Assisted (Below or Slightly Behind)
– Double Box Dips with Dumbbells (Same variations as three above)
Strict Pull Up Modifications
– Strict Banded PVC Lat Pull Downs
– Banded Strict Pull Ups
– Seated Ring Pull Ups
– Seated Barbell Pull Ups