Challenge by: Coach Adrienne
Burn! It Off Challenge

Regular exercise, eating well and getting enough sleep are the basics to creating a healthy and long life. Most people understand this, but many find it difficult to do. It is hard to give up what we like! Without focus and effort, it is hard to make changes and easy to fall back into bad habits.

We are limiting this challenge to women, especially if you are new to working out. This allows us to pay particular attention to your needs and provide you the support you need to be successful. 

This challenge will address these three basic building blocks of fitness with daily and weekly tasks for participants to complete. The goal of this challenge is to focus on developing healthy habits that will continue after the challenge is over.

​​​​​​​Here are a few key points:

  • Three workouts per week – Monday, Tuesday & Thursday at 7:00 PM
  • All workouts are modified to each person’s ability and capacity
  • Each person has their own free Wodify/Rise app and workout tracking app: SugarWod
  • Tasks are things to do that score points and they don't require any special abilities. Some examples include:
    • How many hours did you sleep?
    • Did you attend the workout?
    • How well did you eat today?

What are these prizes?

Here's a list but there will be more . . . :)

  1. A 3-month membership to CFTally
  2. A 1-month membership to CFTally
  3. A Free pass to the next Kick Butt Challenge
  4. More fun prizes to be announced!

Who are we looking for?

  • Women that want to make a change in their life by increasing their physical activity.
  • You do not need to be in shape to do this challenge!
  • Must be willing to come to our facility 3 days per week
  • Must be willing to take before and after photos to document our program's success
  • Must be committed to making this change. This will not work if we want to see you reach your goals more than you do!​
  • Must leave your ego and makeup at home. This is a place where hard work is respected. It is a humbling experience that we've all been through.​
  • Must respect the rules of the gym. They're in place to set the culture. The culture is in place to give you the best workout experience possible.

Are you ready to Burn it Off?

Click the Register Button to get started or if you still have questions either call Coach Adrienne at 850-443-9519.

#WodifyRise #cftally #burnItOffchallenge2019
FAQ's

How can I do the workout if it is too hard for me?

Since everyone is on their personal fitness journey, most of us are not in the "really fit person" category yet. We modify the workout to a challenging level for each athlete. This modification is called "scaling" and the idea is to change the workout or scale it down to something each person can do today. 

What kind of workouts can I expect to do?

We plan a full range of workouts, but don't worry we modify every workout so you can do it. While you will be with us for 45 minutes most of the workouts are 20 minutes or less. We are also including some fun partner workouts. Partner workouts require you to work together as a team to accomplish the workout. 

How are the workouts organized?

Each session will begin with a short talk that explains what we want to accomplish in today's workout. Then you will begin a warm-up designed to get you ready for today's workout. After the workout you will record your results, pick up your equipment and cool down. After fist bumps and high fives you'll head home with what will become a familiar after workout feeling of accomplishment.

What is the workout like?

If you have ever played sports then I think you probably already know what the workout is like because it is like something you know well: practice. There are a few similarities between sports practice and the WOD. Practice is a coach-centric activity, meaning that the coach decides what athletes do at practice and they demonstrate how to do it. The coaches monitor the athletes during the workout to ensure proper form and intensity are maintained. A good coach won't let you do things you shouldn't. They try to keep you safe. All of these things are true for us too.

How will I know if I'm doing well?

The single most important thing you can do is just show up. As you do you'll get sore so that'll tell you that you've done something. Later as the soreness fades you'll notice that you are getting more done in the workout without that near-death feeling and you'll also notice you are feeling awesome afterwards too! The first and last workouts you will do are benchmarks, so you'll be able to see a big difference at the end. That said all results depend on your effort, so missing days or not pushing yourself will limit any results. 

I have kids. Can they come?

Yes! We have an area we call the "Kid Corral" with toys, so depending on their age they might like that. Older kids can just hang out. You won't be here too long.

Is this a bootcamp? Do you yell?

No, this isn't a boot camp. We might raise our voices from time to time, but it's because we are talking to a group and/or the music is loud. There is a certain amount of cheering and other encouragement that will likely go on but no drill sergeant antics.

What does it cost?

Registration for this 6 week challenge is $250.

What can I do if I still have questions?

Give Coach Adrienne a call at 850-443-9519.

Or you can call our owner Coach Greg at 850-566-3269.

Mon, October 14, 2019 - Sat, November 23, 2019 Eastern Standard Time
Coach Adrienne
Helping others be the best version of themselves is my main motivation and passion. As a social worker and CrossFit coach, I get to watch others empower themselves beyond what they had expected or imagined, which to me is sacred. At CFTally, I am able to use my passion for improving physical health.

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