Month: September 2017

crossfit-204-lifestyle-oct-2017-3Sept. 29 is the last day to register for the 204 Lifestyle Nutrition Reset!


Before-and-after InBody body-composition scans: Precise measurements of body fat and lean muscle will give you hard data on how your diet affects your body. We’re going to use this info to provide you with individualized target numbers: calories, protein, fat and carbohydrates. You’ll use a tracking app to ensure you hit your numbers.

Intro seminar: We’re going to kick things off together and set you on the right path, and we’ll provide resources and answer all questions.

crossfit-204-lifestyle-oct-2017-2204 Lifestyle Information package: The guide will outline exactly what we’re doing and why. It will also contain a meal builder that will allow you to create meals that help you hit your target numbers.

Access to private Facebook group: We’ll be posting all kinds of recipes and resource in this group. Your responsibility is to share one goal at the beginning of the week as well as one bright spot at the end of the week.

Accountability: We’re going to have a large number of people making significant changes to their diets, and this group will help you stay on track. If you’ve ever felt alone when trying to make a diet change, you’re going to feel the group’s love now.

Action plan on completion: As the challenge ends and we provide your “after” InBody scans, we’ll tell you how you can stay on track and live a healthy lifestyle that allows you to enjoy the foods you like.

Cost: $110.25

crossfit-204-17-2-mm-lungeChampagne Friday

Part 1:

5 rounds:

8 chest-to-bar pull-ups

12 lateral box jump-overs (24/20)

16 dumbbell power cleans (50/35lb.)

20 wallball shots (20/14lb.-10/9ft.)

Rest 5 minutes

Part 2:

500m run

25 toes-to-bar

400m run

20 toes-to-bar

Time cap: 40 minutes

CrossFit 204-DB HSPUWeek 2

Build on last week

Weighted strict pull-ups 3-3-3-3-3

Weighted strict ring dips 3-3-3-3-3


The North

2 rounds:

25ft.  Front rack dumbbell walking lunges (50/35lb.)

16 dumbbell snatches, alternating (50/35lb.)

25ft. Front rack dumbbell lunges (50/35lb.)

16 ring dips

2 rounds:

25ft.  Front rack dumbbell walking lunges (50/35lb.)

16 dumbbell push presses (50/35lb.)

25ft. Front rack dumbbell lunges (50/35lb.)

16 handstand push-ups

crossfit-204-june-10-2017-murph-tp-run0-4, every minute on the minute:

1 power clean + push jerk

5-9, every minute on the minute:

1 power clean + split jerk

10-14, every minute on the minute:

1 power clean + push jerk + split jerk



100ft.sled sprint (50/30lb.)

30 front squats (135/95lb.)

400m run

Time cap: 6 minutes