💪🎄 Flex the Halls Challenge 🎄💪
Over the Holiday season push a little harder. The carbs will be flowing, lets put that delicious energy to work with some extra work. Focus on strict strength.
👉 Register Now! 👈
Build Muscle. Lift Heavy. Stay Consistent.
The holidays are coming… and while everyone else is coasting into cookie season, you’re going to be flexing through it.
This winter, we’re turning the holidays into a muscle-building season with the One Life CrossFit “Flex the Halls Challenge.”Six weeks of strength, discipline, and next-level gains — led by Coach Shawn and powered by Earth Fed Muscle.
🕛 Challenge Overview
Start Date: November 17, 2025
End Date: December 27, 2025
Winners Announced: December 28, 2025
Before Photos & Baseline Testing:
📸 November 16 (evening)
Official Kickoff Week (Nov 17–19):
- Complete your InBody baseline scan
- Do your baseline strength testing
- Order your supplement stack (optional discounted bundle below 👇)
💥 What’s the Goal?
While our Summer Shred Challenge focused on cutting and discipline, Flex the Halls is all about:
- Building lean muscle and strength
- Improving your major lifts
- Mastering recovery habits
- Holidays provide carbs; carbs are excess energy; use them! 💪
🏋️♂️ Training Details
Each week you’ll complete 5 days of bodybuilding programming (45-60min sessions), designed to complement your regular CrossFit classes.
We’ll skip Thursdays for recovery and mobility work.
Weekly Focused Split:
- Monday: Chest + Triceps
- Tuesday: Back + Biceps
- Wednesday: Legs
- Friday: Shoulders + Arms
- Saturday: Glutes + Core
Workouts can be done:
- 💥 During Open Gym hours
- 💥 Modified at home
- 💥 Or alongside Coach Shawn at 7:30 PM most weeknights
Each week starts with a fresh InBody scan to track your progress and adjust your plan.
And yes — our new InBody machine (normally $35 per scan - $210 of value) is included in this challenge — six full scans total so you can watch your results stack up.
🔄 Weekly Breakdown
✅ Daily Check-In Habits (1 point each)
- Hit your protein goal (≥1g per lb desired bodyweight)
- Hit your water goal (min 100 oz/day)
- Take your creatine supplement (5g daily)
- Limit to 1 scoop of protein powder/day (focus on real food!)
- Complete the daily program (up to 5 times per week)
- Complete group class or any other regular training day.
- Log your daily check-in
- Get 8 hours of sleep
Bonus: Tag @OneLifeCrossFit #FlexTheHallsChallenge on social media (+1 bonus point)
🧪 End-of-Challenge Testing
We’ll re-test and compare your:
- Muscle gained (InBody)
- Bicep circumference
- Back Squat improvement
- Bench Press improvement
- Sandbag hold time
- Max pull-ups
- Grip Strength test
Your performance gains + daily consistency = total challenge score.
Men’s and Women’s divisions will be scored separately.
🧬 Earth Fed Muscle Supplement Stack
Challenge participants can score a special discounted bundle from our partners at Earth Fed Muscle:
1 Tub of Protein + 1 Creatine + 1 Shaker
💰 Normally $110 → $90 exclusive for Flex the Halls participants
2 Tubs of Protein (60 servings) + 1 Creatine + 1 Shaker
💰 Normally $170 → $140 exclusive for Flex the Halls participants
Fuel your recovery with the cleanest, best-tasting protein and creatine out there — all backed by the Earth Fed team.
🏅 Prizes (Men’s & Women’s Divisions)
🥇 1st Place: 3 Personal Coaching Sessions + Earth Fed Muscle package ($300+ value)
🥈 2nd Place: 2 Personal Coaching Sessions ($138 value)
🥉 3rd Place: 1 Personal Coaching Session ($69 value)
❓Common Questions
“Should I do this challenge instead of my regular membership?”
✅ I'm generally recommending everyone do both the challenge and regular classes. The idea is that during the holidays we tend to hit the carbs a little harder than usual. Put those carbs to work! This challenge provides an extra twenty (20) programmed days over 6 weeks. Each day will take about 45-60min to complete and are pure strength (no metcons). If you miss a day, no big deal. If you can only afford 5 hours a week and want to participate then reach out and we can figure something out.
“I’m busy during that time — can I still join?”
✅ Yes! The first 2 weeks are designed to get you started: baseline InBody scan, test lifts, and 5 programmed days. Two weeks is plenty of time to ramp up, and the final week (Christmas week) is for testing only.
“What if I can’t make the 7:30 PM session?”
✅ No problem. All workouts can be done during Open Gym or with our at-home /on-the-go version — you still earn points and stay on the leaderboard.
“Which protein option should I buy?”
✅ You earn a point each day for 1 serving of protein and 1 serving of creatine.
The challenge is 42 days — protein comes in 30-serving containers, creatine in 60. Best deal: 2 Proteins + 1 Creatine Stack ($140 for participants only).
Earth Fed Muscle is our cleanest, highest-quality brand yet.
“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
🌟 Ready to Flex?
- Register online 👉 https://wodify.link/iEHcaJ
- Come get your before photo (Nov 16) and InBody weigh-in (Nov 16–22)
- Order your supplement stack (optional) (See options available in Wodify)
- Show up. Lift hard. Log your progress.
This isn’t a holiday detox.
This is holiday domination.
Train. Recover. Grow.
💪 Join the Flex the Halls Challenge — and finish the year stronger than ever.
First week kick off!
TL;DR;
- Before Photos — Sunday (Nov 16), 3–3:30 PM
- Weigh-Ins — Anytime week 1 (Optimally Day 1 morning).
- Testing + First 5 Days Programming — Starts Monday (runs through Nov 30)
- How Daily Check-ins work — 7 PM reminders, 7 PM-7 PM windows
📸 Before Photos — Sunday Nov 16
We’ll be taking before photos after the Open House, around 3–3:30 PM.
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:
⚖️ Weigh-Ins Start Monday
You can hop on the InBody first thing Monday morning or anytime during the week.
Here’s InBody’s optimal weigh-in guide — fasted, before exercise, and ideally before drinking water gives the most accurate results.
💡 Remember: you’ll get points for your weekly weigh-in throughout the challenge.
🏋️♂️ Baseline Testing & Programming
- Baseline Testing instructions and your first 5 days of the program will be sent out Sunday night (Nov 16 - Day 0).
- You’ll have until Nov 30 to complete all five training days.
- The program will have video instructions on how to perform the movements. You can complete the program on your own during open gym or join Coach Shawn week nights.
- Coach Shawn will be around most weeknights at 7:30 PM to help with testing and workouts. You will see an option on the schedule to book.
- Monday & Tuesday will be testing-focused sessions. We can begin doing the programming later in the week into week 2 then brief break for Thanksgiving 🦃
✅ 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 (Nov 16 - Day 0), get to bed early. Get 8 hours of sleep so you can hit Monday strong and get points for those 8 hours.