9/13/13 WOD



Contest Period:

THE COTTAM CLEAN CHALLENGE lasts eight weeks and begins Monday, September 16th and runs through Sunday, November 10th.

Participation in the Challenge/Requirements:

 In order to complete the Challenge and qualify for prizes, you must complete all the requirements of this eight (8) week long Challenge. These requirements include completing ten (10) WODS, dietary compliance, taking before and after body measurements, making and tracking goals, and trying new recipes.


Our challenge will follow the exact same rules as the LuRong Challenge, but for the first 4 weeks you need to give me a detailed food journal. For the next 4 weeks we will follow the CLEAN or CHEAT rule. If you have any questions about the challenge, go to lurongliving.com and check it out. We will be doing the weekly “WOD” for all 8 weeks, a total of 10 conditioning workouts. Workouts will be done as a group on Friday or Saturday mornings. Fridays at 10:00am and Saturdays at 8:30am. If you cannot make one of those times you will have to do it on your own with a trainer to verify your score.

Taking Measurements:

 Marie will be at the gym Friday from 8:30am to 11:00am for measuring, or Saturday morning from 8:30am to 9:30am. She will also be at the gym Monday from 5:30pm to 6:30pm.

Prize Money:

We will have one over all winner who will get a portion of the cash, the rest of the cash will go to Joni Cottam for her medical bills.

If you have any questions, contact Marie at marie@crossfittheclub.com

A. 12 minutes to establish a 1RM Bench press

30 Clean & Jerks

* rest 5 minutes, then;

C. 1 mile Run For Time

Compare to 6/14/13

Posted on: September 12, 2013admin

2 thoughts on “9/13/13 WOD

  1. We had a good group of people get measured this morning for the Cottam Clean Eating Challenge. I will be at the gym again tomorrow morning and monday evening to measure. I will also post some things under the nutrition blog on this website. This is for a great cause, not only will you be helping yourself be more healthy you will be helping a great family!!

  2. I was thinking last night…. (I know my first mistake Right?) I hope we Don’t do any Shoulder work after the 59 Power Snatches, 60 shoulder to overheads, 87 Push-ups and maxing the Bench Press yesterday ( on Free day)….. Where is Jesse when you need him?

    Got to keep my head down till next Sunday and I’ll let you know what happens to Jesse..

    Mr. White

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