Need a little extra motivation to get lean and healthy for the summer (and the rest of your life!!)?  How about a year of Unlimited Membership at CrossFit Wilmington for free?  Or how about dinner for two at Cameo 1900? Or cash?

That’s what the winner and/or runners up of this Fat Loss and Lean Out Competition will win.

Competition Details and Rules

  • $10 Buy In
  • Start Date: Today
  • Initial body comp (done by Tanner or Tony), body weight on CFW’s scale, and “before” pic submitted by CFW closing time on Wednesday, 28th March
  • Submit a weekly (by Wednesday each week) weigh in on CFW’s scale
  • End Date:  Thursday, 3 May (final body comp and “after” pic submitted)
  • Winner Announced: Friday 4 May
  • Winner criteria: Total Percentage loss and end body fat percentage*.
  • Body Comp testing, body weight, and before/after pics must be submitted by deadline
  • Prizes are awarded to 1st, 2nd, and 3rd place male/female contestants
  • Open to CFW members only
  • Weight loss must be done safely and with a healthy diet and exercise.  Anyone found to be using diuretics or malnourishment to lose fat will be removed from the competition and possibly have their membership from CrossFit Wilmington revoked.
Your health is paramount.  It is very easy to get lean while eating healthy.
*These results are typical!! They are typical if you put a bit of effort into it. Jana, the winner of our last fat loss competition, dropped 15lbs and over 5% body fat in only a few weeks. Simply making the commitment to a strict Paleo Diet results in 10lbs reduction in BW in 1 week. Don't believe? Try it.



  • 1st Places – One year of unlimited membership at CrossFit Wilmington
  • 2nd Places – $100 gift certificate to Cameo 1900
  • 3rd Places –  $50 cash

*It will not be enough to just lose fat to win.  End body percent will be considered as well.  It is typically more difficult to drop from 15% body fat to 8% than it is to drop from 32% to 18%.

In other words, this competition is not just a “biggest loser” contest, but also gives those of you who are carrying around moderate levels of body fat a great chance of winning.

Merritt competed in March Madness, his first CrossFit competition, after being part of CrossFit for only 8 months.

[10-12r* Back Squat + 5 Box Jumps (24″/20″)] x 5
Rest no more than 3 minutes between sets

Still Legged Deadlift  8-10r* x 5

*Max effort will have you reach exhaustion between the target number of reps.  Expect to see more strength work Rx’ed this way.

3 Max Time Dip Bar “L” sits
Knees 2 Elbows  10r x 5s

12 thoughts on “Pool Season Fat Loss and Lean Out Competition

  1. t. says:

    Congrats Merritt and everyone who competed for the first time. The competition environment takes a lot out of ya… I bet you all slept well Saturday night!

    Our last fat loss contest was a smash! Ryan “St. Louis” lost 22lbs and Jana 15lbs to win, but Abby, Jen Frati, Melissa, and many others leaned out and showed us what abs look like. That was during the 2010 holidays… this is pre summer and it comes to conclusion the same time we kick off the beach workouts. Sign up, track your progress, and get a healthy, lean body for summer time… and life.

  2. Chrissy says:

    Count me in for the fat loss competition! Though, I’ve gotta say, I’m kinda bummed this didn’t start a week ago when I started. Just by cleaning things up a little and FINALLY cutting the half-n-half from my coffee (the only dairy I was consuming), I lost 6 lbs in the first week. CRAZY! Time to get it right, get it tight!!

  3. Cullen says:

    Merritt, great work on Saturday bro! It was fun competing with you & everyone else. I’m sure he will attest to this since it was his first competition but they are well worth it. You need to come out for the next one and simply give it your all. The environment, camaraderie, and excitement that fill the box are incredible. It’s a great test but even more than that, it’s a hell of a lot of fun! Congrats to all that competed and thanks to Tony, Josh, Tanner, and everyone else that put it together. Well run, well planned, and a great test (that last mile was humbling). I can’t wait for the next one.

  4. Abs says:

    BOOM!!!!! CFW 2nd in the Mid Atlantic….wait for it….wait for it…wait for it….15th in the WORLD!!!! Seriously…we EFFIN ROCK!!!!!

  5. Jeremy B. says:

    I am in…. heck I would pay the $10 just for the Initial/closing body comp check. Is there a sign up sheet for comp check or just try to catch one of you when you “don’t appear” to be be busy?

  6. Tanner says:

    Jeremy, I’ll be here tonight, tomorrow in the afternoon and wednesday in the morning to fulfill all of your body fat testing needs. of course if you catch me at another time I’m happy to do it then as well. I would like to test you all before you workout for the sake of accuracy and because it’s a bit easier to hang on to non-sweaty skin.

  7. Tanner says:

    Oh yeah, and CFW team kicks ass.
    Big congrats to JZ, Felice, Amanda W. and Hodge for finishing in the top 60 in the region. Good work!

  8. Meagan says:

    Woohoo CFW and JZ, Felice, Amanda W, and Hodge. Kick ass. Can’t wait for you guys to BEAST regionals!

    Merritt, great job dude. Crossfit competitions are always fun. I enjoyed watching and cheering you all on! I encourage everyone to compete in at least one crossfit event. 🙂

  9. Jeremy B. says:

    Thanks Tanner – I will try to catch you at lunch tomorrow! I just noticed I quoted “don’t appear”…I didn’t intend to come off as a D#$%^, my

  10. Gregg says:

    I would also like to congratulate all the participants at March Madness. The competition was a blast and everything went very smoothly, thanks to the hard work of t, Josh, Tanner, and many others. And 15th in the world?!! WOW. That speaks volumes to the level of training and competitors at CFW. I think at least 10 different people added to that team score. Impressive.

  11. Felice says:

    Thanks for the shout out Tanner and Meagan, congrats to everyone who competed in the Open this year, and congrats to CFW for placing 2nd in our Region and 15th in the world!

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