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Week #3 Challenge

Week 3 – Monday 1/20 – Sunday 1/26


 Physical: wall sit (max time)

* Don’t forget to log results on the white board AND your tracking sheet that is kept in your personal file.

Nutritional: Eat pre & post workout

* Remember to continue the first two weeks nutritional challenges  (increase your water intake  &  

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Week #2 Challenge

Physical: Best distance during 9 minute cardio interval.  Any piece of cardio equipment can be used (treadmill, bike, or elliptical).  Keep in mind you will use the same piece of equipment when you are reassessed later in the challenge.


Nutritional: Eat breakfast every day. 

* Remember to continue the week #1 challenge (increase your water intake ) while eating breakfast every day to earn an extra point. 

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Week #1 Challenge

Monday 1/6 – Sunday 1/12

Physical: Plank (max time)

Nutritional:  Water- Drink 4 to 6 – 8 oz glasses of water a day.  To get the maximum benefit, water should replace all alcohol, soda or juice for the entire week.  


Refer to NUTRITIONAL guidelines under ABOUT US section on website to get maximum from your efforts.

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2014 Personal Best Challenge

2014 Personal Best Challenge

8 week challenge starting January 6th running thru March 2nd

(Monday – Sunday)



  • Synergy PFT will provide you with ONE  physical challenge weekly for 4 weeks
  • This physical challenge will be incorporated into your workout at Synergy PFT
  • Your personal RESULTS will be tracked weekly on the white board and permanently in your file
  • Each physical challenge is revisited during weeks 5,6,7,8
  • The goal is to IMPROVE on each physical challenge in 4 weeks
  • (4) $100 CASH PRIZES!!!

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