CrossFit 646

10/12/2026

WEEKLY BETWEEN THE BARBELLS @ CrossFit 646 (10/12/2026)



LET'S GET TO WORK!!!



"Fear keeps us focused on the PAST and worried about the FUTURE! Do not be afraid of storms, but learn to sail through them."



NEED TO CONTACT CROSSFIT646 (AKA Matt and Mel)

EMAIL: Go in APP – Home - Setting symbol - Help & Support – Contact us – Contact CrossFit 646 – Will take you to an EMAIL

TEXT: (520)650-6409





Weekly CrossFit646 WORKOUTS are in the workout section on the APP.

- CrossFit 646 Class Program (For everyone that wants to be HUMBLE, HUNGRY, HAPPY, A LITTLE CRAZY and kick ass at life.) Designed and scalable for EVERYONE!

- Extra accessory work & additional Tracks (Good for alternatives for the

- CF646 Competitor training (available to anyone on the unlimited membership) Just ask to be added so you can see it. This program is for those who desire to compete in the sport of CrossFit. Training is 5 days a week and lasts roughly 90-120min. Complete this during open gym or class times, but it should not interfere with classes or coaches.



Weekly Digest

Sunday October 18th BOTH GYMS WILL BE CLOSED FOR COACHES’ EDUCATION

**Home workout is on the APP

***IF YOU WANT TO COME CHECK OUT THE NEW FUTURE GYM SPACE, WE WILL BE THERE FROM 9:30AM-10AM

6800 North Camino Martin Tucson AZ 85741

(Under construction still)



Weekly CHALLENGE:

Try and workout in a different space/equipment within the gym this week.

- Use a different barbell

- Use a different Bar

- Use a higher bar

- Use a different space within the gym

- HAVE FUN GETTING OUT OF YOUR COMFORT ZONE



CrossFit646 HAPPENINGS and Schedule Changes

ADD to the list of Events or shoutouts! email [email protected]



SCHEDULE CHANGE:

SAT. COMPETITOR TRAINING WILL START WORKING OUT @ 9:10AM-11AM @ THE TUSCON GYm.



WEAR PINK WEDNESDAYS!!! **Support those fighting breast cancer



OCTOBER FITNESS CHALLENGE is under way (22-days HARD!!)

5th – 7th through 26th – 28th

#1 90min of fitness/exercise (some outside)

#2 whole food diet with zero sugar or sugar substitutes

#3 Read 10 pages daily

#4 Water 0.75-1x your body weight in oz. daily

#5 Post in the app

*** allowed 2 hiccups….not a conscious cheat or active choice but a hiccup.

***These challenges are not for everyone



10/12 Columbus Day *OPEN normal hours



10/18 (GYMS CLOSED) Coaches meeting Tucson location



10/23rd- 10/25th Desert City Classic Competition in PHX

GOOD LUCK TO:

Lyndsey, Mel, Krystal (F-Masters TEAM)

Spencer, Michael P., Justin D. (M-Intermediate TEAM)

Shanae, Nikki A., Ashley J. (F-Intermediate TEAM)

Cole M (M-Intermediate INDY)

Travis (M – Masters INDY)

Sam M. Justin M. (Community team)



LATE NOVEMBER ***TBD GYMS MOVING DAY!!

10/07/2026

OCTOBER FITNESS/HEALTH/LIFESTYLE CHALLENGE! 22 DAYS HARD!
Start: Monday October 5th-7th
End: Monday October 27th - 29th
GOAL: For 22 days learn to suffer, try something different, learn new things, and build mental fortitude and resilience.
They say it takes 21 days to change habits and 66 days to legitimately start a new one. So 22 days is just the start for some but could be world changing for many.
What's in it for you? Go 22 days and WIN A COOL "Being weak sucks! TRAIN accordingly shirt.

HOW TO JOIN THE CHALLENGE?
**must be member
MONDAY October 5th-7th POST YOUR 1ST POST ON THE CROSSFIT 646 APP (SOCIAL FEED) LISTING YOUR PLAN TO ACCOMPLISH THE 5 TASKS BELOW:

You have 22 days and 5 tasks to accomplish daily.

#1 FITNESS: Get 90 minutes of fitness/exercise daily, with some of it being outside!
Ideally, this should be done in two sessions. You could do a 30-minute walk in the morning and a 60-minute CrossFit class, or you could come early to class for a walk or run and stay after for extra credit. As long as you get 90 minutes, with some of it outside... CHECK THE BOX!
#2 NUTRITION: Whole food dieat (strict) with no sugar! CROSSFIT SAYS IT BEST! "EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR, KEEP INTAKE TO LEVELS THAT WILL SUPPORT EXERCISE BUT NOT BODY FAT."
Everyone in the challenge will follow the diet plan above. It is strict whole foods! If it can't be grown, or killed the likelihood is that it is not a whole food.
Anything with unnatural perservatives in them is not a whole food. If something you are eating has a label, check it out and google, "Is gellan gum a whole food?"anwer NO!
NO added Sugar or sugar substitutes on the challenge (This includes stevia, honey, etc.) You can eat as much fruit and vegetables as you would like.
NO Alcholl
Ask any questions you might have on the app's social feed
Watch out for seasonings with added sugars and oils, preservatives, and Natural flavors added into things (these are NOT ALLOWED in the challenge)

#3 DRINK WATER: 0.75 to 1.0 times your Body weight in OZ. Daily.
Example: If you weigh 150 lbs, you should drink 113–150 oz of water daily (this also includes drinks made from water, like coffee or tea).
Error on the higher side based on what you regularly consume.
If you are a good water drinker HIT the 1:1 ratio
If you are a poor water drinker, aim for a 0.75 to 1 ratio
#4 READ 10 pages of educational or self-improvement material daily
Several of you read a lot, but those who struggle should have a plan: educational books for the kids that you can read to them (I have learned so much about animals and nature reading with my kiddos) or something quick and easy to read during breaks (like a little pocket book)
Listening to books will also be allowed.
#5 POST in the APP DAILY
I know this is hard for many to keep up with, but the inspiration from these posts has a domino effect within the gym.
What you do and the hard work you put in can and will inspire someone else, educate them about food, give them ideas, or help them start having FUN with topics that can be stressful for many.
It doesn't have to be selfies; it can be pictures of your food, your dogs your workout board, your water bottle in different locations 🤣, or other random pictures.
If you forget a day just post 2 the next day. You should have 22 posts at the end of 22 days.
NOTES:
You are allowed 2 HICCUPS! meaning you can miss 2 tasks out of the 30 days and still be in the GAME. (you must post about them!)
These HICCUPS are not conscious cheats or an active choice to miss a task but an unconscious miss of a task.
Examples:
Missed a day of reading with the kids (ran out of day)
Accidentally ate a salsa that had sugar or preservative in it with a meal.
Work ran late and I didn't get to the gym

THESE CHALLENGES ARE NOT FOR EVERYONE!
THESE CHALLENGES ARE THE START OF SOMETHING BIGGER (TO CREATE HEATHIER HUMANS AND EDUCATE OUR COMMUNITY OUTSIDE THE GYM)
WE WILL DO 3-4 A YEAR (THEY WILL ALL BE A LITTLE DIFFERENT)
ONE THING WILL REMAIN THE SAME!
THEY WILL BE HARD!

BE SURE YOU ARE MENTALLY READY TO TAKE THIS ON.
IT IS OKAY IF YOUR CURRENT GOALS DON'T ALLIGN WITH THE CHALLENGE.

IF YOU HAVE DONE THE CHALLENGE BEFORE AND WANT TO DO IT AGAIN...YOU CAN

09/30/2026

Hey everyone!
Desert City Classic is coming up October 23–25, and they’ve reached out to the local affiliates community for some help.
Their biggest need right now is judges, especially volunteers who can commit to all three
days of competition.
If you’ve been to Desert City before, you know how much goes into making an event like this
happen, and volunteers are a huge part of it. If you’re available that weekend in any of the areas
and would be willing to jump in, they would LOVE to have you!
All three-day volunteers receive:
● A fresh tee every day from Heart & Hook Apparel
● Meals from Nature’s Purpose
● A YETI volunteer water bottle
● A pair of new kicks from inov-8
● A 5.11 patch
Plus, volunteering earns points for [Affiliate Name] in the Desert City Classic Affiliate Cup!
Sign up to volunteer here: Volunteer Sign Up
You don’t have to be an experienced competition judge to get involved. Desert City will provide
the information and direction you need. You just need to be willing to show up and help make
the weekend happen.
If you’ve been thinking about volunteering, this is a great year to do it!

We have several teams and individuals competing.
It's going to be fun.

08/26/2026

Let's GO!!!
Sneak peek on our new space.
So much room for all the activities.


This will be our 5th space to build out and we are super excited about this one.
Its been one hell of a roller-coaster these past 9 months but we are ready TO GO!!
🫠🫠🫠😎😎😎💪💪💪💪

08/17/2026

Let's go! Monday morning legs and sweat.
Start your week off right.

06/21/2026

Check out our new website and our live schedule. (With upto date schedule changes and closures)
Excited to have this.

Join CrossFit 646 in Tucson, AZ! Fun CrossFit classes, competitor team training, and personal coaching. Your local gym for fitness, strength, and community.

06/20/2026

We can't believe we are at 11+ wonderful years with CrossFit 646 and wanted to celebrate this year with a FUN WOD and a little brunch potluck at the gym!!

It has been such a blessing and an honor to serve the greater Tucson and Marana community. We are so proud to be a part of this Humble, Hungry and Happy community that kicks ass at life.

Who: Everyone who works out at CrossFit 646 (both locations and coaches)

When/What: Sunday, June 14th 8am-11ish...SAVE THE DATE!

7:45am: Gym will be open

8:00am: Anniversary party WOD

9:15am: Recover from workout, BAGELS / COFFEE / POTLUCK / SPEECHES / AWARDS (5-year and 10-year member awards ) (Challenge awards)

Where: CrossFit 646 Tucson Gym

75 W. River Rd. Suite 101
Tucson AZ 85704

12/26/2025

Merry Christmas & Happy Holidays to all of you and your families!!!

May the 2026 year be full of FUN, GAINS, HARD WORKOUTS, FRIENDS, FAMILY and GOOD FOOD!

From the CrossFit 646 Team! 🎄🎄🎄☃️☃️☃️

WEDNESDAY 12/24 CLASS @ 9am and 10:30am only!

12-DAY of CHRISTMAS WOD, FOR TIME AND FUN!💗💪🎄

1 Rope Climb

2 Man-Maker 50/35 (Renegade Row + Cluster)

3 Devils Press 50/35

4 (1-t2b, 1-pull up, 1-chest to bar, 1-Bar Muscle up Combo = 4reps)

5 Handstand Push Up

6 Dips Rings

7 Burpees

8 DB Deadlifts 50/35

9 DB Front Squats 50/35

10 DB Push Press 50/35

11 KB Swing 24/26k

1200 Meter Run

**Performed like the song (1 then 21 then 321 then 4321 then 54321 then ETC.)

EXTRA WORK:

Coffee with family and friends! 💗🎄☕

Thursday CLOSED FOR CHRISTMAS

FRIDAY 26th CLASS @ 9am and 12pm (Open Gym 10an-12pm)

Sat. December 27th CLASS @ 7am, 8am, 9am **Comp training @ Tucson gym 10am

Sun. December 28th CLASS @ 9am (sunday-funday 10am-11am)

Top (Left to right): Coach Krystal, Shanae, Laura, Nikki, Dustin, Matt, Cristian, Anthony

Bottom (Left to right): Coach Jessica, Brenna, Maia, Mel

Missing in our photo shoot: Coach Sam, Joe, Smith

12/03/2025

Forgot to post this

Chad 1000 on veteran's day was a grind!

Thank you for honoring those that served and stepping up to the challenge! 🦵