Flex the Halls 2026

Want a bigger squat? A bigger bench!? Or a MASSIVE deadlift!!! Then sign up for six weeks of training over the holidays, when the carbs are flowing. Hey… you’re going to eat the carbs. You know you are. But you don’t want to get fat, right? Use them to fuel your workouts and build muscle!

$199 - but you get $50 off if you buy before November 1! That’s $149 through October 31. Members and non-members welcome.

Six weeks of guided programming, Open Gym access, a live leaderboard, bonus points with your buddies, and seven InBody scans - a $245 value at $35 per scan.

Men’s and women’s first place wins a FREE MONTH of group membership + a customized plan! More prize details coming.

Kickoff: Sunday, November 15 at 2 PM. Winners announced December 27!

Register for the challenge · Submit your progress

Want the full rundown? Jump to registration, the calendar, buddy bonuses, daily habits, tests and scans, scoring, check-ins, prizes, or FAQs.

Registration and inclusions#

Registration is $199. Purchase before November 1 to save $50, bringing your total to $149. The early-bird window ends October 31 at 11:59 PM Pacific; regular pricing begins November 1. Use the Wodify registration link with the promotion included.

Your challenge membership includes:

• 20 programmed strength workouts, plus starting and final testing.
• Open Gym access for challenge training.
• Seven InBody scans, valued at $35 each/$245 total.
• The website check-in form and live challenge leaderboard.
• Daily accountability, buddy bonuses, and eligibility for challenge prizes.
• Optional before photos at kickoff.

Current members and non-members can join. New to lifting? Ask Coach Shawn about appropriate starting weights, movement options, and how this fits your goals. There are no prerequisites to participate.

Training and calendar#

Onboarding: Sunday, November 15 at 2 PM, at One Life CrossFit. We’ll cover the program, food targets, check-ins, buddy points, and starting measurements. Your first scan and optional before photos are available.

Group starting tests: Monday and Tuesday, November 16–17 at 7:30 PM.

• Weeks 1–2: two testing days and five programmed workouts total, leaving room around Thanksgiving.
• Weeks 3–5: five programmed workouts each week.
• Week 6: retest and complete your final scan.

The calendar starts on Sunday. Rest/make-up days give you room to catch up on training; they do not extend the check-in correction window.

Scan dates are November 15, 21, 28, December 5, 12, 19, and 26: kickoff Sunday, then every Saturday. That’s seven scans over the six-week challenge.

Holiday hours and any additional group sessions will be shared separately. A make-up day is flexibility in the training plan, rather than a promise of a staffed holiday session. Ask Coach Shawn about fitting the challenge alongside your regular classes or travel plans.

Buddy bonus points#

One buddy? One bonus point. Three buddies? Three bonus points! Train together and rack them up.

• Earn +1 per registered buddy who completes challenge programming or testing with you.
• No fixed teams and no buddy limit. Train with different people throughout the challenge.
• You and each buddy must name each other for the same day in your submissions. Points wait for confirmation until both entries match.
• Ordinary CrossFit classes alone do not earn challenge buddy bonuses.
• Solo training still earns the normal challenge training point.

Example: four registered friends train together and everyone confirms the other three. Each person gets three buddy points, in addition to their own training point. Editing a buddy selection updates both people’s confirmed credit.

Daily habits and food#

The holiday carbs are coming. Give them a job! Carbohydrates help fuel training; protein and enough food support recovery and muscle growth. Keep meals consistent, include fruit and vegetables, and use the challenge to build habits you can keep after December.

Here’s what to log:

Buddy bonuses are additional. The same photo earns one social point. Saving the same day again updates it; it doesn’t create another day’s points. The regular-training point is for work separate from your challenge programming.

Protein targets#

Use the same height-based chart as Summer Shred. The form includes a quick lookup, too. Track grams using food labels or your preferred food log. Spread protein across meals - dinner doesn’t need to do all the heavy lifting.

These are the challenge’s scoring targets. For heights outside the chart, individual adjustments, or food/supplement questions, ask Coach Shawn.

Tests and InBody scans#

Save starting results as you complete them. You don’t have to enter every test at once. The starting-test reminder stays visible until all eight are complete; final-test fields open December 21–26.

The bench, back squat, and deadlift make up your club-board total. Men’s milestones are 500/750/1,000 lb; women’s are 400/600/800 lb. Pick your next milestone! Your club total isn’t counted again as a separate improvement test, but get you name on the gym board with everyone elses scores.

Pull-ups are strict. If you start at zero, use ring rows for your scored before/after comparison. For ring rows, keep a straight body, fully extend the arms, and bring the rings to the lower chest. Record ring height and marked foot position at baseline and repeat that setup at retest. A first strict pull-up is absolutely worth celebrating, but don’t switch movements halfway through the scored comparison.

At every scan, enter skeletal muscle mass (SMM) in pounds, rather than body weight or total lean mass. The kickoff scan is your baseline. Later scans show percentage change from that baseline; the final scan is December 26. Follow the gym’s InBody preparation instructions and keep scan conditions consistent. Normal reading fluctuations are a reason to look at the full trend, rather than chase one number.

Scoring and leaderboard#

Your total combines habits + training + scans + confirmed buddy bonuses + test improvement + muscle gain. Men and women have separate standings.

The current scoring model gives:

• 50 points per percentage point of average improvement across the eight tests. Each test compares your final result with your own baseline.
• 50 points per 1% increase in SMM from your kickoff scan. Progress updates with your latest saved scan.

Missing tests keep their place in the eight-test average; skipping one won’t inflate your score. Declines earn zero improvement points. A zero baseline cannot produce a meaningful percentage - that’s why starting at zero pull-ups means using ring rows for the scored test.

Example: 500 habit/buddy points + 10% average test improvement (500 points) + 4% muscle gain (200 points) = 1,200 points.

Public standings show names, rank, points, and relative progress. Exact lift results, body measurements, and email addresses stay private. The gym TV sheet shows only rank, name, and total score.

Submitting and correcting entries#

Try your check-in before kickoff: registered participants can save early entries now. They earn no challenge points. Enter official starting tests and your first InBody scan from November 15; daily scoring begins November 16.

Open the daily submission form on the One Life website. Use the email you purchased with. Email is required and must match the challenge registration list. Missing or unmatched emails show a registration message and a link to purchase a challenge membership.

• Before 7 PM Pacific, the form defaults to yesterday. At/after 7 PM, it defaults to today.
• Submit or correct today or yesterday only. A warning tells you when yesterday is missing.
• Tick “Completed challenge programming for the day” for a workout or testing day, then name any registered friends who did it with you.
• Save starting/final tests and InBody scans separately. Partial test saves are fine.
• Submit again to correct that day; it replaces the earlier entry.

Everything closes Saturday, December 26 at 9 PM Pacific: daily entries, corrections, tests, scans, and buddy confirmations. There is no Sunday correction window. Finish the training, then get the results entered!

If your purchase is complete but your email isn’t recognized, double-check the address and ask Coach Shawn before purchasing again.

Prizes#

Men’s and women’s first place each wins a FREE MONTH of group membership + a customized plan built around their goals. That’s one less bill after all those Christmas presents!

More prize details and sponsor contributions will be announced as they’re confirmed. Redemption arrangements and any additional awards will be shared before winners are finalized. Winners announced Sunday, December 27!

FAQs#

Do I need to be a current member? Nope! Members and non-members can purchase a challenge membership. Open Gym access is included for the challenge.

When does the $50 discount end? Buy before November 1: $149 through October 31, then $199 from November 1. Use the registration link above.

Do I need to lift 1,000 lb? No. That’s one club-board milestone, not an entry requirement. Challenge improvement points compare you with your own starting results.

Do I need a fixed team? No. Train with any registered buddies, change partners as you like, or train solo. Bonus points require matching selections from both people.

What if my buddy hasn’t checked in? Their bonus point stays pending. They must name you for the same day before the confirmation counts - and before the final December 26 cutoff.

Can I make up a missed workout? Use rest/make-up training days to catch up. Record it on the day you actually complete it. The form only accepts today or yesterday, even if the workout was originally scheduled earlier.

Why seven scans in a six-week challenge? One at kickoff, November 15, plus six Saturday scans: November 21, 28, December 5, 12, 19, and 26. Seven scans at $35 each is a $245 value.

What if I can’t do strict pull-ups? Use standardized ring rows at both baseline and retest. Coach Shawn will help you record a repeatable setup.

What if I miss a scan or need to correct a completed starting test? Ask Coach Shawn promptly. Don’t guess results or use another day’s reading. The normal today/yesterday and final-deadline rules still apply.

Are my body measurements public? No. Public results use points and percentage improvements. Your exact measurements and registration email aren’t published.

Can I change the final entry on Sunday? No. All entries and confirmations close December 26 at 9 PM Pacific. Winners announced December 27!