2026 Summer Shred Challenge: Train Hard, Eat Smart, Get Ripped
Summer is coming fast, and this is your chance to get lean, get strong, and reveal the muscle you’ve been building! The 2026 Summer Shred Challenge at One Life!
🚀 How to Sign Up
1️⃣ Register at OneLife CrossFit Click Here
2️⃣ April 4th or first week - Complete Your Initial InBody Scan & Take "Before" Photos
3️⃣ Get Ready to Shred!
Summer is coming fast, and this is your chance to get lean, get strong, and reveal the muscle you’ve been working for! The 2026 Summer Shred Challenge at OneLife CrossFit is a 6-week guided fat-burning program designed to help you lose fat, maintain muscle, and stay accountable with expert coaching and a competitive edge.
This isn’t just a challenge—it’s your roadmap to serious results. Each week, we’ll give you a specific focus to lock in on, and you’ll earn points by staying consistent and committed.
If you’re ready to ditch the excuses, build better habits, and walk into summer shredded, this challenge is for you!
TL;DR;
Register at OneLife CrossFit Click Here
What to expect
April 4th @ 7am:
👫 In-person forum @ One Life CrossFit - Kickoff and questions!
📸 "Before Photos" professionally taken by Patrick Ang.
📉 First availability for InBody Scan. Can be completed April 4-12th
April 5th @ 7pm:
✅ You'll get your first daily checklist (here is what it looks like)
Each week you will:
✔️ Weigh in
✔️ Attend group classes
✔️ 3 days of bodybuilding (~20min)
✔️ Focus on mastering a new habit
✔️ Check your spot on the live leaderboard (Check out last year’s)!
Each week, we build on a new habit
🍞 First week: Learning to cut the carbs
🥩 Second week: Get that protein!
🥦 Third week: Fiber - the friendly carb
🥐 Fourth week: Double down on no carbs
🛏️ Fifth week: Sleeeeeep
🤤 Sixth week: fasting
These habits train our gut and our body to use fat as our energy source which will boost our metabolism and melt away that stubborn fat around our sides allowing us to lean out and get shredded before Summer hits.
Wrap up and Results
📸 May 16th @ 7am: "After Photos" professionally taken by Patrick Ang.
📉 May 12th-16th: Final InBody Scan.
🏆 May 17th: Winners Announced! Prizes Delivered (Personal coaching / Earth Fed Muscle / Tri Muscle Therapy)
Register at OneLife CrossFit Click Here
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🔥 How It Works
Register at OneLife CrossFit Click Here
Watch Last years guided Overview Video as an example (we will have a few tweaks this year)
📆 6 Weeks of Fat-Burning Focus
📅 Before photos + earliest InBody: April 4, 2026 @7am
📅 Start Date: April 5, 2026
📅 End Date: May 17, 2026
We will kick off the challenge April 4th with a fasted InBody scan and professional "Before" photos at One Life CrossFit on April 4 at 7am.
Every day, you’ll earn points by sticking to the weekly focus and completing healthy habits including a supplemental body building routine designed for muscle retention 3 days a week.
May 16th we will finish off with a final InBody scan and professional "After" photos.
Finally, you'll earn points based on the change in Body Fat Percentage (BFP) dropped according your InBody scans.
Winners will be announced and awarded 1:1 coaching sessions!
Register at OneLife CrossFit Click Here
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💥 Why Join?
✅ You’ll Have a Plan – Each week gives you a clear goal to focus on.
✅ You’ll Stay Accountable – Earn points by showing up and staying consistent.
✅ You’ll Get Expert Guidance – We’ll tell you what to focus on for fat loss and muscle retention.
✅ You’ll Push Yourself – Compete with other members and stay motivated.
✅ You’ll Be Summer-Ready – Because this is YOUR year to get shredded.
💰 Exclusive Discounts for Participants
While enrolled in the Summer Shred Challenge, participants will receive 15% off on Private Training and Nutrition Coaching to maximize their results. Take advantage of expert guidance to fine-tune your workouts and dial in your nutrition for even greater fat loss and muscle retention!
6 InBody scans INCLUDED (normally $35 each - $210)
Register at OneLife CrossFit Click Here
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📊 Track Your Progress
✔ InBody Scans every week of the challenge
✔ Professional Progress Photos to see your transformation
✔ Daily Point Tracking for Weekly Focus Goals & Extra Efforts
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🔥 The Weekly Focus Habits:
Week 1: No processed carbs (flour, sugar, packaged junk)
Week 2: Hit 1g of protein per pound of your desired body weight
Week 3: Eat 30g of fiber per day
Week 4: No processed carbs – round 2!
Week 5: Get 8 hours in bed (because recovery = results!)
Week 6: Intermittent fasting – 6-hour eating window
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🏅 Prizes (Men’s & Women’s Divisions)
A winner will be determined for Mens and Womens division:
Prizes:
- 3 Personal Coaching Sessions
- Earth Fed Muscle package
- 1 Tri Muscle Therapy recovery session
But the biggest prize? A leaner, stronger, more confident version of yourself.
Register at OneLife CrossFit Click Here
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👉 How to Earn Points
✔ 1 point per day for adhering to any habit (See details here)
✔ 2 additional points per day when completing the weekly focussed habit
✔ Attending group classes (1 point per class)
✔ Completing a body building session (program provided - see below) (2 points per session)
✔ Checking in with an InBody scan (5 points per scan! 1 scan per week required)
✔ Tagging OneLife CrossFit on social media with #SummerShredChallenge (1 point per post) Or text a picture to 805-714-0338
✔ Body composition changes: 80 points per 1 percentage point drop in Body Fat Percentage BFP (Normalized with each weeks data).
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📉 InBody scan
The InBody machine is a cool scale that goes a little deeper than just body weight. It is the most affordable, easiest way to get an idea of your body's composition. The InBody will report how much of you weight is attributed to muscle mass, body fat and water. Learn more about InBody on their website.
IMPORTANT steps to take the day of your InBody scan.
If you are unable to get a scan on April 5th you may get one at a later date but NOT an earlier date.
Register at OneLife CrossFit Click Here
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🏋️♂️ How to Access Body Building Program
Open Wodify
- Select "Workout" tab at bottom navigation bar
- Select Program "dropdown" in upper left corner (May say "CrossFit" or "Bootcamp") & select "Nutrition"
- Select a Monday/Wednesday/Friday
Summer Shred Body Building Programs will be posted on Mondays, Wednesdays, and Fridays, however you may complete them on any day (max 3 days per week)
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❓Common Questions
“Do I have to take before & after photos?”
✅ Totally optional — just for fun and personal motivation. If you opt in, you’ll get a custom before-and-after template with your progress stats as a keepsake.
“Do I have to weigh in on the scale?”
😏 You get to! Most points come from muscle mass increase — your InBody scan is the best way to measure it. Results stay private between you and Coach Shawn. Remember: you can only improve what you measure!
“What's my ideal Protein amount? How do I track it?”
See the chart below for your sex and height. There are lots of ways to dial this number in per person but for this challenge we will use our sex and height with this chart to determine our ideal protein grams consumed per day. See below on "How to track"
Ideal Protein
How to track
Track your protein intake using an app like "MyFitness pal", "Marco tracker", etc. Or just do some basic math with the chart below on common protein sources.
Protein Sources
First week kick off!
TL;DR;
Register at OneLife CrossFit Click Here
- Before Photos — Saturday (April 4th), 7 AM
- Weigh-Ins — Earliest Saturday April 4th but Anytime week 1.
- How Daily Check-ins work — 7 PM reminders, 7 PM-7 PM windows
📸 Before Photos — Saturday April 4th
We’ll be taking before photos Saturday April 4th at 7 AM.
(Perfect time to get your first InBody scan as well)
Totally optional, but it’s a great way to see your progress at the end. You will all receive a before / after image with your percentage changes and photos:
✅ How Check-Ins Work
Every night at 7 PM, you’ll get a reminder email with a link to fill out your daily check-in form.
Here’s how it works:
- The check-in window runs 7 PM to 7 PM the each day.
- You’ll report on the past day’s habits (sleep, protein, creatine, hydration, etc.).
- You can submit as many times as you like — but your most recent submission overwrites any earlier one for that day.
Example:
Day 1 sleep = from Sunday night (Day 0) into Monday morning.
Day 1 creatine, protein, other habits are between when you wake on Day 1 and when you go to sleep on Day 1.
You can submit that any time between 7 PM Monday (Day 1) and 6:59 PM Tuesday (Day 2).
So... starting Sunday night (April 5th - Day 0), get to bed early. Get 8 hours of sleep so you can hit Monday strong and get points for those 8 hours.
🚀 How to Sign Up
1️⃣ Register at OneLife CrossFit Click Here
2️⃣ April 4th or Week 1 - Complete Your Initial InBody Scan & Take "Before" Photos
3️⃣ Get Ready to Shred!
Don’t wait—sign up now and commit to getting lean, strong, and confident for summer!
#SummerShredChallenge #OneLifeCrossFit #GetShredded