Flex the Halls 2025 - Wrap Up, Results & Why You Should Join the Next Challenge ๐ŸŽ‰๐Ÿ’ช

Flex the Halls 2025 was a month of focus, habit and measurable improvement. Athletes who committed to the daily programming, tracked nutrition and used InBody feedback posted real progress - strength, conditioning and body-composition gains that add up fast. This post celebrates the top performers, explains the trends that mattered, and shows exactly how they improved.

Links: Leaderboard Original Challenge Post

Collective improvements - the quick scoreboard

  • Participants analyzed: 15
  • Total lift improvement (bench + front squat, summed): โ‰ˆ 260 lbs
  • Total muscle-mass increase (sum of measured % gains): โ‰ˆ +10.7% (sum of athletes with measured gains)
  • Total positive plank time added (sum): โ‰ˆ 241 seconds (~4:01)
  • Total positive sandbag hold time added (sum): โ‰ˆ 180 seconds (~3:00)
  • Total positive grip-strength added (sum): โ‰ˆ 30โ€“40 lbs

These totals show the group effect - consistent daily improvement adds up fast.

Top Finishers - exactly what they improved

Womenโ€™s Division

Chelsea - 1st (3 personal coaching sessions + Earthfed Muscle prize pack)

  • Front Squat (3RM): 70 โ†’ 103 lbs (+33 lbs)
  • Muscle Mass (SMM): 52.0 โ†’ 53.6 (+1.6%)
  • Plank Hold: 2:05 โ†’ 3:30 (+85 sec)

Patty - 2nd (2 personal coaching sessions)

  • Muscle Mass (SMM): 52.5 โ†’ 54.0 (+1.5%)
  • Bench Press (3RM): 70 โ†’ 85 lbs (+15 lbs)
  • Max Push-ups: 6 โ†’ 11 reps (+5 reps)

Jazmin - 3rd (1 personal coaching session)

  • Front Squat (3RM): 130 โ†’ 145 lbs (+15 lbs)
  • Bench Press (3RM): 105 โ†’ 115 lbs (+10 lbs)
  • Grip Strength: 52.0 โ†’ 70.5 (+18.5 lbs)

Menโ€™s Division

Miguel - 1st (3 personal coaching sessions + Earthfed Muscle prize pack)

  • Muscle Mass (SMM): 96.1 โ†’ 100.3 (+4.2%)
  • Bench Press (3RM): 182 โ†’ 215 lbs (+33 lbs)
  • Front Squat (3RM): 165 โ†’ 175 lbs (+10 lbs)

Stephen - 2nd (2 personal coaching sessions)

  • Front Squat (3RM): 205 โ†’ 215 lbs (+10 lbs)
  • Max Push-ups: 27 โ†’ 37 reps (+10 reps)
  • Muscle Mass (SMM): 94.6 โ†’ 95.5 (+0.9%)

Grady - 3rd (1 personal coaching session)

  • Front Squat (3RM): 95 โ†’ 120 lbs (+25 lbs)
  • Sandbag Hold: 3:03 โ†’ 4:24 (+81 sec)
  • Grip Strength: 111.0 โ†’ 119.1 (+8.1 lbs)

1) Program adherence predicts bigger lifts

chart showing compliance and lift gains
chart showing compliance and lift gains
  • What we measured: # of completed Body Building sessions vs total lift improvement (bench + front).
  • Result: Clear positive relationship - more completed sessions โ†’ bigger lift improvements. The scatterplot below shows the trend (points anonymized).
  • Actionable takeaway: Do the program consistently - the data shows it directly improves lifts.

2) Nutrition + supplementation amplifies muscle gains

graph show correlation to nutrition compliance and muscle mass increase
graph show correlation to nutrition compliance and muscle mass increase
  • What we measured: Days where athletes hit protein targets and used creatine vs muscle-mass ฮ” (%).
  • Result: A positive slope - higher nutrition compliance correlated with larger measured muscle gains. Nutrition amplifies the effect of training.
  • Actionable takeaway: Track your protein and supplement consistency - it compounds the training effect.

3) InBody scans help you iterate

Correlation of inbody usage and commitment to gains
Correlation of inbody usage and commitment to gains
  • What we measured: # of InBody scans vs muscle-mass ฮ” (%).
  • Result: Supportive positive trend - more frequent measurement correlated with larger composition improvements. Frequency of measurement is emblematic of commitment to increasing gains.

How to get on the leaderboard next time

  1. Do the program - consistent completion of the Body Building sessions is the single strongest predictor for bigger lifts.
  2. Measure - baseline and regular InBody scans give you the data to adjust nutrition & training.
  3. Eat to grow - prioritize hitting protein targets and consider creatine if appropriate - nutrition amplifies training.

Looking forward to our next challenge

Want in for next year? Come workout with us. We do challenges for our members several times a year. Get started on your muscle growth, fat loss, or longevity now with a free consultation.

View the full leaderboard: https://onelifecrossfit.com/leaderboard/flex-the-halls-challenge/2025 Read the original challenge post: https://onelifecrossfit.com/blog/flex-the-halls-challenge