You are here: Home | Blog
April 4, 2014

Whole Life Challenge logo

CrossFit 28’s 

Friends and Family

Whole Life Challenge

by Jason Hawk


The Whole Life Challenge is a gym wide 8-week health and fitness challenge designed to see what type of impact you can have on your body, fitness, and lifestyle by adopting better habits. The challenge is carried out in the form of a game in which each contestant is scored based on five categories: Nutrition, Exercise, Mobilization, Supplementation, and Lifestyle. The challenge will include our “prelims” in which we take body measurements and complete a baseline performance test, the “game” or our daily on-line tracking of the five categories, and our “finals” where we retake our measurements, performance test and total our scores throughout the entire 8 weeks to determine rankings.


CrossFit 28 participated in the Whole Life Challenge in January and our results were astounding! In just 8 weeks, our athletes lost an average of 4 ½ inches and improved an average of 14% on their performance workout! Everyone learned a lot about what works for them and their lifestyle, however, I feel like the most important thing that the Whole Life Challenge provides is accountability and support from your team. Your CrossFit 28 team is there for you with advice and motivation not only in your CrossFit classes, but also online during the challenge. To offer an extension of your team and increase your support, for this challenge, CrossFit 28 is opening up the full Whole Life Challenge experience to one member of your family or friends! Who do you spend the most time with? Is it your spouse? Or maybe it’s your best friend. Have them do the challenge with you! Doing this challenge with the person you are closest to is a great relationship builder, but most importantly you will change the way you live forever…together!


What’s included in the Friends and Family Whole Life Challenge?


1)      Current members of CF28 only need to enroll in the Whole Life Challenge and sign up under the CrossFit 28 team. 

2)      Current CF28 members may choose (1) Family member or friend to participate in the challenge with them.

3)      Attend the “Pre-Game Huddle” and WLC “Prelims”

4)      Family members and Friends attend our 2-week “On-Ramp” Beginners course on Mondays and Wednesdays starting May 5th at 5:30pm.

5)      After 2 weeks of Beginners Courses, family members and friends can then attend regular CrossFit classes for the remainder of the Whole Life Challenge.

6)      Attend the WLC “Finale” to re-test our baseline measurements and performance scores.

How the Challenge Works:


Get Registered:  The Whole Life Challenge will begin Saturday, May 3rd. Each participant must log on to The Whole Life Challenge and register. The cost for each participant is $49. During registration, be sure to join the CrossFit 28 team so that you can track your results through our gyms leader board along your 8- week journey.


Pre-Game Huddle: Tuesday, April 29th at 6:30pm is when we will go over the rules for The Whole Life Challenge, what you can and can’t eat, and other important information. If for some reason you are unable to attend contact Jason (


Prelims:  Saturday, May 3rd at 10am you will participate in CrossFit 28’s challenge prelims where you will be measured and do a preliminary workout. These measurements will be used to determine CF28’s winner at the end of 8 weeks. If you cannot make the prelims, be sure to schedule a make-up session with Jason (


The Game:    The Game consists of five categories: Nutrition, Exercise, Mobilization, Supplementation, and Lifestyle.

  1. Nutrition- You may consume sweet potatoes and yams. Note: Vegetarians may consume brown rice, quinoa, amaranth, buckwheat, and fermented soy. No grains or starches, corn or soy, sugars or artificial sweeteners (Stevia is allowed) juice, alcohol, dairy (butter IS permitted), artificial or processed foods. You will start every day with 5 points for nutrition. Subtract 1 point for every violation of the nutrition rules. You can finish the day with 0, 1, 2, 3, 4, or 5 points.
  2. Workout- In this challenge you are allowed to do some sort of workout or physical activity everyday. The minimum requirement for your workout is that its at least 10 minutes or a CrossFit WOD. That means that even if your taking a day off from intense workouts, you must still engage in at least 10 minutes of physical activity (i.e. running, biking, rowing, etc) Consistency is the goal.
  3. Mobilization- Stretch or mobilize for 10 minutes every day. You will earn 2 points for mobilizing each day.
  4. Supplementation- Take a supplement everyday. Which one? It’s your choice! Ideas: Omega 3 fish oils, Vitamin D, probiotics, magnesium and anti-oxidant boosters. It’s up to each player to choose his or her supplement, but take it every day to earn 1 point. Note: Whey protein is not an accepted supplement on the Whole Life Challenge.
  5. Lifestyle (a weekly rotating category)- Earn 1 point each for completing the prescribed lifestyle habit for that week. The lifestyle category will rotate periodically and will include things like drinking water, sleep, mindfulness etc.        
  6. Bonus Points- Players can earn two (2) bonus points by entering a Reflection when entering the scores for five (5) consecutive days. A Reflection is a text entry done on the daily scoring page that can be written about anything- the previous day, what they are up to for the day, or just how the challenge is going. Failure to record a Reflection for any reason results in the reflection count resetting to zero (0). From that point, five (5) consecutive reflections must be entered in order to earn the bonus points. If a player has already earned all possible standard game-play points up to that point, bonus points will be “banked” for any time that a player records a less than perfect score. When that happens, points will automatically be transferred from the “bank” to the total score to make up the difference. Bonus points can’t ever give a player a total score that is greater than the cumulative possible points on that day.
  7. Report Your Score- Every day during the challenge, Starting Sunday, May 4th log onto the Whole Life Challenge website and report your score for the previous day on the worldwide scoreboard. You must log your score by 11:59pm. Scoring is open (for the previous day) between midnight and 11:59 pm. If a player fails to log their score within this time frame, they will receive zero (0) points for that previous day. ALL SCORES ENTERED ARE FINAL. Players have the chance to verify, cancel, change or otherwise modify their score during daily score entry. The scores may not be altered once they have been entered.
  8. Challenge Finale- Saturday, June 28th, we will repeat the preliminary measurements and workout. You will be ranked according to your improvement in both areas. If you cannot attend the finale, be sure to schedule a makeup session with Jason (
  9. Winners- Winners will be determined by a combined total of your leaderboard ranking throughout the 8 weeks, your ranking in workout improvement, and your ranking in body measurement improvements. All rankings will be among CrossFit 28 members.
  10.  Cost for Current CF28 members:  Current CF28 members may enroll in the Whole Life Challenge by logging onto the website ( and registering under the CrossFit 28 team. The registration fee is $49.
  11. Cost for Friends and Family: You may choose (1) Family member or Friend to complete the challenge with you. The total cost for 8 weeks of the Whole Life Challenge and 8 weeks of CrossFit classes (including our On Ramp Beginners Program) is $199 (WLC registration fee included).


The Whole Life Challenge is more than just a nutrition challenge or a workout challenge. It’s a whole new way of looking at your life, Your Whole Life. It’s about finding out what works for you and what doesn’t. Not just for 8 weeks, but for life. If you have any questions about the Friend and Family Whole Life Challenge please email us at

Posted on by

Leave a Reply

Your email address will not be published. Required fields are marked *




Recent Posts




Most Read Articles

Friends of

Contact us

CrossFit 28
3201 Skyline Dr. Pineville
LA 71360