Get Lean in 2017 Nutrition Challenge Winners!!!

Congratulations are in order to the 3 winners of our Get Lean in 2017 Nutrition Challenge!!


This spring, we had mostly ladies completing the nutrition challenge & all 3 winners happen to be women this time!  These ladies were diligent and consistent over the 8 week period & boy does it show!!!  A little hard work goes a long way!  All 3 ladies used nutritional cleansing as well as counting macros to help achieve their successes over the challenge.  So without further adieu, here are you top 3 winners of the Get Lean in 2017 Nutrition Challenge…

In 1stplace, having lost a total of 7 lbs during the challenge, is Page!!!  She increased her Floor Press 3 rep max by a whopping 15lbs, shaved a minute, 25 seconds off her Annie time, as well as 25 seconds off her 800m run time!!!  Not only did she lean out, get stronger with less body mass, she also got faster!!  This nutrition & CrossFitting stuff must really work 😉


Page used intermittent fasting once a week, meal replacement shakes, as well as macro counting to still allow herself her favorite treats!  Everyone in the gym has noticed her progress as she is looking slim and trim & putting up AWESOME numbers on the whiteboard!  We are SO proud of all your hard work Page!!!  Enjoy your 1st place prize – a private 1 hour session with THE Pam Gagnon for you & a friend!!!  Pam is a CrossFit Gymnastics Trainer with CrossFit Headquarters, a games athlete and all around amazing coach and athlete!!  We can’t wait to see what new skills you will aquire!!

Our 2nd place winner is Nikki!!!  Nikki lost a total of 6lbs during the challenge while increasing her floor press, decreasing her Annie time (by just over a minute!) & her 800m run time by 16 seconds!!


Nikki also utilized intermittent fasting, meal replacement shakes & macro counting throughout the challenge!  Nikki is a super busy mom of 3 kids and a nurse anesthetist!!  She made no excuses during the challenge and made herself a priority in order to be her very best self!  So proud of you Nikki!!  We will put you in touch with Project Lean Nation to get your 2 weeks of meals!!!

And in 3rd place, Jenny!!  Jenny also lost 7lbs during the challenge through the use of intermittent fasting, meal replacement shakes & macro counting!  She was consistent throughout the challenge, and was even able to enjoy herself while traveling for a fun ski trip with her husband!!


Jenny, your box of IsaLean Pro is on it’s way & contact Coach Amy to set up your 2 Dry Needling Sessions!  Congrats on your hard work & all your results!!

These pictures could be of YOU!!!  We are ready to help you get started on your nutrition journey!  Working out is just a PART of our health and wellness, and we all know abs are made in the kitchen 😉  Contact us ASAP to help you take hold of your nutrition and reach those goals!!  Our inbox is ALWAYS open! OR 704.889.0190

A Look Ahead : Programming Week of 02/13


Happy Valentine’s Week!!  Doesn’t matter if you’re single, taken or a little complicated, CrossFit will always be here for you 😉  We’ve got an awesome week of programming ahead as we’re less than 2 weeks out from the Open!  Woohoo!!  We’ve got 16 people already signed up to partake in the week 5 weeks of fun!  And try to win some sweet prizes in our Open Challenge of course!!

Also, don’t forget…this Thursday at 7pm is our first info session on our Get Lean in 2017 Nutrition Challenge!  Come chat with Coaches Michelle & Amy as they share details of the 8 week challenge, sample some yummy shakes & bars, as well as some amazing food from Project Lean Nation!

Alright, here’s your look ahead…

Monday – Who’s ready for more barbell cycling!?  This week is 5 sets of 7 power clean & jerks every 4 minutes at 60-70% of your 1RM.  After that, you have 3 minute, 4 minute and 5 minute AMRAPs of burpee box jump overs, shoulder to overhead and t2b.  Short spurts of work with rest built in, so go hard!

Tuesday – We’ll start with an alternating EMOM of calorie rowing, hand release push-ups and rope climbs.  Then, you have a spicy chipper of DU, thrusters and bar facing burpees to finish!

Wednesday – Hope your shoulders are ready for a roasting!  We’ll metcon first with a long AMRAP of OH lunges, c2b pullpups and hspu.  We’ll close out with some deadlift work.

Thursday – Back Squat day!  Who’s been loving the sets of 10!?  You have more coming up today 😉  Then running and bar muscles ups to close out the class.  Don’t forget – 7pm – the first info session for Get Lean in 2017!!

Friday – Bring you lungs, some biking, rowing and DU are in the forecast!

Saturday – Grab a partner & get to the gym for our last Saturday Partner WOD before the Open begins!!  Some running, KBS, thrusters, and pull-ups await.

Sunday Oly with Becca!  Come get your lift on!

Here’s to an awesome week!  We’ll see you at the box!

Get Lean in 2017 Nutrition Challenge!!!


Big news athletes!!  Mark your calendars – we’re back with another nutrition challenge!  Our Spring Get Lean in 2017 nutrition challenge starts Monday, February 27th!!! Coaches Michelle & Amy are excited to head this up once again and  share their knowledge of nutrition, how to properly fuel your body, & help you achieve those health & fitness goals you’ve been wanting to hit!

Both Michelle and Amy have been working on their nutrition to achieve their goals and are absolutely confident that they can help you do the same over our 8 week challenge!!  Just take a look at their own results…


Michelle has incorporated nutritional rebalancing and intermittent fasting for exactly 1 year now.  Clearly the results speak for themselves!!


Amy has been using a flexible dieting/reverse dieting approach for almost 2 years now.  These photos are roughly 20 months apart and the abs are clearly popping!

Here are all the details you need to know to join the Get Lean in 2017 Nutrition Challenge:

  • This is NOT a paleo/whole 30 challenge – this is a nutritional rebalancing, flexible dieting challenge!  No foods are “off limits”.
  • It will run from Mon, Feb. 27th through Sun, Apr. 23rd setting you up fast approaching summer weather!
  • We will have 2 informational sessions!  Lots of great info will be shared (what are macros, what is cleansing/intermittent fasting, what you should be eating) so do all you can to make it to an info session!!  Thurs 2/16 at 7pm & Tues 2/21 at 8pm
  • Project Lean Nation will be at our info sessions to sample their delicious meals!!  PLN makes perfectly portioned, clean meals with excellent macros that fit the budget.  You will definitely want to be there to sample their meals & even purchase some to support you during the nutrition challenge.


  • You will be assigned a coach – either Michelle or Amy – who will guide you the entire challenge & who you will check in with weekly.
  • We will take measurements pre & post challenge to track your progress including your weight, body measurements as well as a short metcon & weight lift!
  • You will complete your pre measurements, metcon and weight lift by Mon, Feb. 27th.  Post measurements and retesting of the metcon & weight lift must be completed by Mon, Apr. 24th.
  • You will take progress photos throughout the challenge and share them with your coach weekly.
  • A buy-in (product or otherwise) is required to be eligible for prizes and coaching.
  • There are AWESOME prizes up for grabs this go round!!!


1st prize – a private 1 hour session with THE Pam Gagnon for you & a friend!!!  Pam is a CrossFit Gymnastics Trainer with CrossFit Headquarters, a games athlete and all around amazing coach and athlete!!

2nd prize – 2 Weeks worth of food from Project Lean Nation!!!  Don’t stop all the gains you made during the challenge, keep it going with some FREE food!!

3rd prize – A box of IsaLean Pro & 2 Needle Sessions with Coach Amy!


We are SO excited to help you reach your goals, increase your self confidence and gain a better relationship with food!!  Commit for 8 weeks, set yourself with healthy food habits as you head into the summer season and feel & look better by the water this summer!!  You could even walk away with some sweet prizes!!  Who’s ready!?