Workout of the Day (WOD)

Monday 4/10/17

Attention CFIB Members!

We are very excited to announce the upcoming CFIB Spring 2017 Whole 30 Nutrition Challenge! This will be a great opportunity for us to focus on eating REAL FOOD, learn about what we put in our bodies and how it affects each one of us, and experience the positive mental and physical changes that inevitably follow with a cleaner diet.


The challenge will run from Monday April 24th-Tuesday May 23rd (30 days).

We will have a kick-off to the challenge on Saturday April 22nd (2 days before we officially start) at 11:30 am. There will be a brief meeting to go over the challenge guidelines, a short baseline WOD, and then then we will get pre-challenge body measurements and photos.

On Sunday May 21st at 9am we’ll do our retest of the baseline WOD and get updated measurements and photos (Day 28).

The Whole 30 is a “reset” for our eating habits where we will be eliminating dairy, grains, legumes, added sugar, alcohol, and additives like MSG and sulfites. These are things that often cause irritation and inflammation in our bodies, disrupt blood sugar levels, and contribute to food cravings. By focusing on eating only REAL UNPROCESSED FOOD we can feel better, look better, and form a healthier psychological relationship with what we eat.

I encourage you to explore the Whole 30 website for tons of great information at If you are up for it, there is also an awesome book called “It Starts With Food”, written by the creators of the Whole 30, Dallas and Melissa Hartwig. This book gives you all of the science and reasons behind the Whole 30 system, is easy/interesting to read, and provides a wonderful resource to guide you through the challenge.

We’ll also have a private Facebook group for those who are participating in the Whole 30 to share recipes, information, and their experiences.

If you are interested please sign up on the Whole 30 Challenge Form in the front office, and feel free to ask me questions in person, over email, or by phone.

I look forward to participating in this challenge with you!

Aleta Judson
Head Coach/Gym Manager
Email: Phone: 425-765-2963

Front Squat
8 Sets of 3 Reps @ 85+% 1RM
*Take 2-3 minutes rest in between each set.

7 Rounds
10 Pull-Ups
10 Wall Balls
10 V-Ups

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