Let the 90-day challenge begin #TeamTakeCharge

January 7th marks the kickoff of the #TeamTakeCharge "90 Day Challenge".  With just over 30 people committed to making the next 90 days about improving their health, wellness and fitness, it's hard not to get excited.  People from all levels and backgrounds are participating and best of all, encouraging one another each day.




Every single challenger has clearly defined goals and identified the past negative habits which have prevented them from reaching specific health and fitness goals.  Physical metrics such as body fat and lean muscle mass testing was done on day 1, along with baseline fitness testing, so we now have a starting point for everyone.  Our paths might be different, but our end goal is not.   We're heading in one common direction and holding each other accountable, as well as offering a hand whenever we stumble.  We will all reach our end goals together by the end of 90 days.

For those that are remote and can't take part in the Sunday Funday Throwdowns , as well as for all those challengers needing some help with their workouts, I've created workouts and posting them daily on the WOD Log.  These will be available shortly via an e-book.

If interested in improving your health and fitness, private message me for more details on how to start your own 90-day challenge.

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7:30/8:45 AM Beginner Class

Warm-up: Dynamic stretching (10 minutes)

#TeamTakeCharge "90 Day Challenge" Baseline testing:

• 1 min Push-ups


• 1 min Sit-ups


• 1 min Pull-ups


• 1 min box jump/step up


• 1 min squats


• Timed Plank – total seconds

Tech: Pull-ups and pull-up progressions (i.e. ring pulls, banded pull-ups)

WOD: Partner “Cindy” (20 minute AMRAP – As Many Rounds As Possible)

• 5 x pull-ups (we will be scaling)


• 10 x push-ups


• 15 x air-squats

Note: Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 5 pull-ups, Partner B does 10 push-ups, Partner A does 15 air squats; Round 2 – Partner B does 5 pull-ups, Partner A does 10 push-ups, Partner B does 15 air squats; and so on and so on… score is total rounds completed as a team.

10AM Firebreathers

A. 5 x 1 Squat Clean and Jerk(Alternate legs on your jerk as you build up, use your dominant leg when you get to your working sets)

My loading:   205 / 215 / 225 / 235 / 245 / 255 (fail) (left clavical still swollen and couldn't finish the jerk)

B. WOD:

Find a partner, or we will pair you up with someone, that has a similar ability level. While one partner works the other rests. With a designated rest period, you should be able to work a greater intensity during the work period.

Cash-in:   Row 1000m alternating every 250m

Then, 2 Rounds of:

• 20 Burpees (6” vertical jump)


• 40 Wallballs (20/14 lbs)


• 60 Swings (1.5/1 pood)


• 80 Box Jumps (20/24”)


• 100 knees-to-elbows


• 200 double-unders

Cash-out:   Row 1000m alternating every 250m

**The workload doesn't have to be even. If one partner is awesome at box jumps and hates burpees the team can strategize so that that partner does more box jumps and less burpees. Talk it out before you start and have fun!**

Coops and I completed the WOD in 34:26... beauty!

Just a few pictures from another great #SundayFunday at Fitness Town:

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