CrossFit – Tue, Sep 23

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

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