Contender CrossFit

09/12/2025

These smiles say it all 💪🔥

This crew just crushed another workout. Not because they had extra time, but because they made time. They’re parents, professionals, and busy adults who decided their health couldn’t wait any longer.

You don’t need to be in shape to start. You just need the right support, structure, and community and that’s exactly what we’re here for.

✅ Expert coaching
✅ Time-efficient workouts
✅ Support every step of the way

Ready to make yourself a priority? Book your FREE No Sweat Intro today and let us help you get there!

🔗https://kilo.gymleadmachine.com/widget/bookings/contendercrossfit/athlete-check-in7ev6yh

09/12/2025

THE 35 HARD • 55 HARD • 75 HARD CHALLENGES ARE BACK 🚨

Starting October 6, 2025 — but this time, we’re adding a new twist… TEAMWORK + ACCOUNTABILITY! 💪🔥

What’s the Challenge?
Choose your level: 35, 55, or 75 days of:
✅ Strict diet — no cheat meals, no alcohol
✅ 2 workouts/day (one outdoors)
✅ Read 10 pages of a personal development book
✅ Drink 1 gallon of water daily
✅ Take a daily progress photo

NEW TWIST:
Everyone will be assigned to a team led by one of our coaches. At the end of the full 75 days, the team that collectively loses the most fat AND gains the most muscle will win an exclusive gym reward (details coming soon 👀).

🏆 Winners:
- Individual winners for each challenge (35, 55, & 75 Hard)
- 1 set of Team Challenge Champions crowned at the end
- Determined by InBody Scans + Before/After Photos

📅 Important Dates:
- Initial Weigh-Ins + Photos: Oct 4, 7:30–10:00 am
- Orientation: Oct 4, 10:30 am (Back Training Studio)
- Challenge Starts: Oct 6
- 35 Hard Final: Nov 10 ($35)
- 55 Hard Final: Nov 29 ($55)
- 75 Hard Final: Dec 20 ($75)

💥 Ready to push harder than ever—with your team behind you?
📍 Sign-up sheet at the front desk OR DM us “I’M IN!”

09/12/2025

🚨 MOVEMENT STANDARDS & COMP PREP 🚨

Our 1st Annual Individual In-House Competition (Members Only) is happening Saturday, Nov. 8th, 2025 🏋️‍♂️💪

👉 Movement Standards are LIVE so you know exactly what to expect:

PRE-TEENS
• Hanging Knee Raises
• Single/Double Unders
• Jumping Pull-Ups
• Partial Wall Walk
• Box 20”
• Barbell 55/35 #
• DB 20/10 #

RX
• Toes-to-Bar
• Double Unders
• Chest-to-Bar Pull-Ups
• Bar Muscle Ups
• Handstand Walk
• Box 24/20”
• Barbell 135/95 #
• DB 70/50 #

INTERMEDIATE
• Toes-to-Bar
• Double Unders
• Pull-Ups
• Chest-to-Bar Pull-Ups
• Wall Walk
• Box 24/20”
• Barbell 95/65 #
• DB 50/35 #

SCALED
• Hanging Knee Raises
• Single Unders
• Jumping Pull-Ups
• Partial Wall Walk
• Box 20”
• Barbell 75/55 #
• DB 35/25 #

MASTERS 45+
• Hanging Leg Raises
• Single/Double Unders
• Pull-Ups
• Chest-to-Bar Pull-Ups
• Wall Walk
• Box 24/20”
• Barbell 115/85 #
• DB 50/35 #

MASTERS 55+
• Hanging Leg Raises
• Single/Double Unders
• Pull-Ups
• Partial Wall Walk
• Box 24/20”
• Barbell 75/55 #
• DB 35/25 #

MASTERS 65+
• Hanging Knee Raises
• Single Unders
• Jumping Pull-Ups
• Partial Wall Walk
• Box 20”
• Barbell 75/55 #
• DB 35/25 #

🔥 Want to sharpen your skills? Coach McKenzie’s 6-Week Competition Prep Small Group starts the week of Sept. 22nd! More details in your emails, Contenders!

📋 Sign up for BOTH the Competition & the Comp Prep Small Group at the front desk (or reply here).

Let’s push, cheer, and make this first competition unforgettable, Contender Crew! 🔥

09/11/2025

NEW BLOG ALERT 🚨

Click the link below to read more!

Every athlete—whether beginner or seasoned—will eventually face the dreaded fitness plateau. Progress slows, numbers on the bar stop going up, or the scale refuses to budge despite effort and consistency. These stalls are not a sign of failure but of adaptation: your body has become efficient at...

09/11/2025

On this day, we pause to honor the memory of those we lost on 9/11 and to recognize the incredible bravery of the first responders who put their lives on the line to save others. It’s a reminder of the strength and unity that brought us together as a nation in the face of unimaginable tragedy. As we reflect today, let’s remember that same resilience and courage that lives on in our hearts. We will never forget the sacrifices made and the lives forever changed.

09/08/2025

🍂 Fall Session 2 is here! 🍂

Our CrossFit Kids (ages 6–9) and CrossFit Preteens (ages 10–14) programs kick off October 13th – November 20th!

💪 6 weeks of fun, fitness, and confidence-building.
📅 Preteens: Mondays & Wednesdays
📅 Kids: Tuesdays & Thursdays
🕓 4:45–5:30 PM

✨ Focus: Level Method MAP, Barbell Cycling, Aerobic Power & Conditioning

➡️ Message us today or email info@contendercrossfit.com to save your spot — limited availability!

09/05/2025

CERTIFICATE DAY — Celebrating August's Level Ups! 🌟

Congratulations to all of the Contenders who leveled up in the month of August! We are proud of each of you for accomplishing your goals! 💪

At Contender CrossFit, we follow the Level Method programming, a comprehensive fitness system designed to guide athletes through various stages of proficiency. This method categorizes individuals based on color-coded levels, from beginners to elite athletes, providing tailored workouts and clear progression pathways. ⭐

Each month, our attention is dedicated to two or three assessments with the goal of surpassing our prior achievements. This month the three assessments we focused on were Weightlifting, Running and Aerobic Power Intervals. Stay tuned for September! 🤩

Certificate Day takes place on the first Tuesday after our assessments, providing an opportunity to celebrate everyone’s achievements. If you leveled up and weren’t able to make it to class for Certificate Day, please let a coach know so we can ensure you receive your well-deserved certificate. It’s important to us that every achievement is recognized and celebrated. 😄

Keep up the fantastic work, Contenders! Your progress is a testament to your hard work and perseverance. Let’s continue to support each other and strive for even greater heights in the months to come! 😊

09/05/2025

🚨 BIG ANNOUNCEMENT 🚨

It’s time to test your fitness and have some fun together! 🎉

We’re pumped to announce our 1st Annual Individual In-House Competition happening right here at Contender CrossFit! Here are the details:

📅 Date: Saturday, November 8, 2025
⏰ Start Time: First heat kicks off at 8:00 am
💪 Workouts: 3 workouts per division

Divisions (Male & Female):
Pre-Teens
RX • Intermediate • Scaled
Masters 45+
Masters 55+
Masters 65+

This is your chance to challenge yourself, cheer on your fellow Contenders, and celebrate all the hard work you’ve been putting in. 🙌 Whether you’re chasing the podium or just want to enjoy the experience, there’s a spot for YOU!

📋 Sign-Up: Registration opens Friday, September 12th at the front desk (when movement standards are released) … and it’s FREE to sign up! More details on movement standards, workouts, and heat times will be released in the coming weeks.

Let’s make this a day full of fitness, fun, and community.
💥 Who’s ready?!

09/04/2025

Congratulations to Our Monthly Committed Club Winner: Clayton Walker!🎉

Staying committed to 16+ classes in August, Clayton has proven that consistency pays off! 💪 Along with everyone else who showed up and put in the work, he was entered into our Monthly Committed Club drawing and this time, he took the win! 🏆

Why does this matter? Because consistency is the key to real progress. It’s not about being perfect. It’s about showing up, putting in the effort, and stacking small wins that lead to big results. Whether your goal is to get stronger, move better, or build healthier habits, staying committed is what makes it happen.

Shoutout to everyone who hit 16+ classes in August! We see you, we’re proud of you, and we’re cheering you on!

Who’s staying committed this month?! Drop a 🔥 in the comments if you’re in!

09/04/2025

🔥 2025 Yearly Committed Club Members – Through August! 🔥

Huge shoutout to these dedicated Contenders who’ve stayed locked in all year long. That’s 16+ classes every single month from January through AUGUST! 💥 We’re 8 months deep into 2025, and your consistency continues to speak volumes. You’ve made showing up a lifestyle and the results are showing!

🚨 What’s the Committed Club? 🚨
We’ve built the Committed Club to celebrate those who stay focused and put in the work month after month:
✔️ 16+ classes per month (avg. 4x per week)
✔️ Win monthly cash prizes just for hitting your goal
✔️ Stay on track all year = entry into a FREE year of membership drawing!

💥 Monthly vs. Yearly Committed Club 💥
The Monthly Committed Club is for those who crushed 16+ classes in any one month. New month, new chance! Missed August? September is waiting.

The Yearly Committed Club recognizes those who haven’t missed a beat. 16+ classes every month from January through August. You’re in the elite circle and on pace for the grand prize at year’s end!

This crew is setting the standard. Your consistency, grit, and commitment inspire the entire community. 💪🔥 Who’s locking in for September? Drop a 🔥 if you're making it happen!

👉 Think your name’s missing? If you hit 16+ classes every month through July and don’t see your name on the list, check in with a coach!

09/02/2025

Congratulations to our Athlete of the Month, Joseph Henderson! 🎉

Joseph joined Contender CrossFit back in May, and since then, he’s been a consistent and inspiring presence in the gym. His favorite part? The friendships he’s built! They’re what keeps him coming back day after day.

Motivated by the results he’s seeing, Joseph trains hard to be the best husband and dad he can be. And when it comes to workouts, he’s all about anything heavy with a barbell (the less cardio, the better!).

Joseph, we see your hard work, and we’re excited to be part of your journey. Keep pushing forward!

Want to become a dedicated member like Joseph? Click the link below to book your FREE No Sweat Intro!

🔗https://kilo.gymleadmachine.com/widget/bookings/contendercrossfit/athlete-check-in7ev6yh

09/02/2025

LEGACY T-SHIRT DAY ⭐

Mark your calendars! Legacy T-Shirt Day is back on Friday, September 5th! It’s your chance to show off how long you’ve been killing it at Contender CrossFit!

⚫ Black = 4+ years
🔴 Red = 3 years
🔵 Blue = 2 years
⚪ White = 1 year

Let’s see who’s rocking their Legacy pride! Drop a comment below and share your Contender journey! ⬇️