Success for Bonnie!

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Today we want to highlight the accomplishments of Bonnie, a member of our noon class. Bonnie has spent the last three months doing additional training with Becky. Her main goals were to increase strength, and although she wanted to clean up her diet and get leaner, she was concerned about switching to Paleo due to her tendency to lose unnecessary weight (and subsequently, strength) quite easily.

Becky took her goals into consideration and developed a program that focused on back squats and deadlifts. Bonnie also incorporated accessory exercises and interval training and made some significant changes to her diets. Becky notes that Bonnie put in 100% effort, 4x per week, and she has the results to prove it. After 3 months of training, her back squat 1 RM went from 95 to 125 (she actually did this twice!), her deadlift went from 115 to 135, and although strict press wasn’t a focus, she still increased that number by 5 pounds. She has scaled down from the blue band to the purple band for assisted pull-ups (13 in a row!) and now no longer does modified push-ups (13 in a row there, too)!

Bonnie is proof of the progress you can make with customized programming and hard work. If you have specific strength goals, contact Becky at rebecca.balik@gmail.com more information about one-on-one training that will get you there!


Community Workout:


*We have 8 spots left for the February 4 community workout. This workout will begin at 10:00 am and will be the only workout of the day. Current clients must bring a guest in order to attend! Please RSVP by emailing Meghan at meghan@centervillecrossfit.com

Benchmark Cindy

5 Pull-ups

10 Push-ups

15 Squats


AMRAP 20 min


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