Jess leading the 4pm warm-up

Jess leading the 4pm warm-up


The South Mountain CrossFit Wellness Performance Challenge will be kicking off soon!  This fun weight loss/performance challenge is set to take off in the next 2 weeks.  Here’s the deal:  the first 30 days of the challenge will be done on teams of 3 or 4.  Teams will be created by the SMCF staff.  Those who are interested in participating will need to sign up at the gym no later than Friday, April 18th.  We will hold weigh-ins at the gym every Friday starting April 18th until May 16th.  Each week we will calculate each team’s total percentage of weight loss.  The team with the highest % of weight loss after the final weigh-in will win some seriously AWESOME prizes!!

Then, the second part of the challenge will start.  This portion will consist of an individual competition for an additional 30 days.  The top individuals with the highest % of weight loss at the end of the competition will win fabulous prizes!  Please note:  even if you do not do the team competition, you can still participate in the individual challenge.  Also, if you do the team competition but are not interested in the individual portion, you are not required to participate.

At the start of each challenge we will be doing 2 workouts.  We will retest these same workouts at the end of the 30 day cycle to see if participants see progress in performance.  Another set of WODs will be tested and retested during the individual challenge as well.

This is a great time to focus on nutrition, performance, teamwork, and looking GOOD in a bathing suit! (or naked)  The purpose of the team competition is to set each participant up with a solid support system.  Plus, it gives you someone to text at 3am when you wake up craving a cupcake!

Throughout the challenges, SMCF and Dr. Tony Colasurdo will be offering informative sessions on “Paleo” nutrition and will also be offering packages and supplements through The Standard Process specifically designed for CrossFitters and weight loss.  Dr. Tony will be holding an information session to discuss the Standard Process Program and supplements at the gym this Saturday, time TBD.

If you would like to sign up for the Team Challenge, please send an email to or sign up at the gym on the sign up sheet this week.




A. Conditioning:

3 minutes max meters on the rower


B. Strength:

squat snatch

EMOM – 8 minutes

Minute 1  – 3 reps at 50% of 1 rep max

Minute 2 – 2 reps at 60% of 1 rep max

Minute 3 – 2 rep at 70% of 1 rep max

Minute 4 – 1 rep at 75% of 1 rep max

Minutes 5 & 6 – 1 rep at 80% of 1 rep max

Minutes 7 & 8 – 1 rep at 85% of 1 rep max


C. Conditioning:

7 minute amrap

7 push press 135/95

7 matador bar dips

7 box jumps 30/24