Holiday Fit and Trim Challenge


CrossFit FMS Holiday Fit and Trim Challenge


What:  An 8 week fitness and nutrition challenge.

When:  Monday November 24th through Thursday January 15th

Why:  So you don’t wreck all the hard work that you have done by indulging in bad holiday eating, to live and feel better, be prepared for the CrossFit Open and of course to be a B.A.  OH yeah……and to win prizes!

How:  Establishing base line data, following strict nutritional parameters, evaluating the impact of the challenge by reassessing data at the end of the challenge.

It’s that time of the year, Thanksgiving and Christmas and all the good (not good for you) food that comes along with it.  Let’s all be honest and admit that we like to participate in holiday eating (drinking for some of us) and promise that come January we will “hit it hard.”  We end up destroying all the hard work that we have done up until this point and end up working twice as hard just to get back to where we were.  How about we take this to another level and make how we eat and workout a lifestyle and not something that we do only 50, 60, or 70 percent of the time.  Give it a shot for 8 weeks and if you’re not happy with the results you can go back to being on a “diet” and working out when it’s convenient.  Don’t get me wrong, we all work hard but we also have a lot of room for improvement.

We want to see how your performance, your health, your general sense of well being and your body composition reacts by improving the quality of what you put into your body.  Eat to win, eat to perform, everyday.  Eat in a way that promotes better recovery, better sleep, better performance and overall better health and not disease.



  1. Cost is $25 to participate, cash or check. (Prize is determined by total participants)
  2. Take 3 photos of yourself: front, back and profile (side).

This is not mandatory but will definitely help to see the body composition differences.  These photos will be kept private unless you want to make them public after you see the great results.  Men, wear shorts or compression shorts and no shirt.  Ladies, shorts and a sports bra.  You will wear the EXACT same clothes in both your before and after photos.  These photos need to be emailed with the first weekly spreadsheet.

  1. Measurements:  this is a very important baseline and we will conduct all the measuring.  You MUST have your measurements done prior to the end of day Monday November 24th.  The following measurements will be taken:
    1. Neck
    2. Waist
    3. Hips
    4. Body fat composition

Participate in the baseline WODs, Monday 11/24, Tuesday 11/25 and Wednesday 11/26.  We will repeat these WODs at the end of the challenge. (Being that it is Thanksgiving week if you will be out of town an exception will be made and you can schedule a different time outside of a normal class to complete a WOD that you missed.)

  1. Track your food

You must record 4 days each week of food intake.  This includes breakfast, lunch, dinner and any snacks.  You can use any nutrition/calorie tracker or simply use the spreadsheet provided.

  1. Record your data. We will use a point system to track your commitment. Here’s how you earn points:
  • Complete the daily WOD: 3 points

You must check in with your key card AND log your workouts in Beyond the Whiteboard.  (If you do not have a card or a BTWB account please let us know)

  • Eat clean: 5 points

There’s no partial credit, you either ate good or bad and your overall performance and body composition at the end of the challenge will tell the truth.  Review the nutrition challenge “dos and don’ts” to see what is allowed.

  • Mobility: 1 point

Earn 1 point per day by doing pre and post WOD mobility.  (This does not include any mobility work that we do during a class)

  1. Email your spreadsheet each week. This is mandatory.

You must save and send a copy of your filled out spreadsheet to every week before the start of business on Mondays.

The first email must be submitted on or before Monday December 1st and should include your first weeks spreadsheet and “before” photos.

Name your file:  LastName_FirstName_challengeWorkbook.xlsx

Again, this is mandatory and do not change the format of the spreadsheet.

  1. Prizes

Prizes will be determined by the number of participants.  All the money collected from the participants will go into a prize pool.  The money will then be divided as follows:

  • 1st place wins 60% of the pool
  • 2nd place gets 30%
  • 3rd place gets 10%

EXAMPLE:  If we get 50 participants that would equal $1250 and the prizes would be

  • 1st place $750
  • 2nd place $375
  • 3rd place $125

How do I win?

Winning is based on 3 factors: overall points, change in body composition, and improvement in performance.  (Based on re-testing on the 3 baseline WODs)  Each is worth 33%

Let’s do this!

Register by sending an email to before 6pm Sunday November 23.



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