CFKids WOD 4.16.14

Warm-Up ~ 3 Rounds:

  • 10 Jumping Jacks
  • Bear Crawl > 3 Monkey Hangs
  • 5m 1-legged hops (ea. side)
  • Perimeter Run

Discussion:  Body Control (Squats, Push-Ups)

Skill:  Rope Climbs


W.O.D. ~ 3 Rounds:

  • 1 Rope Climb
  • 15 Push-Ups
  • 25 Squats

Game ~ CrossFit Switch!

CFKids class will be at 10:00 a.m. tomorrow, Good Friday.  :)
There will be no kids’ class next week due to April vacation.

No Sugar Challenge – Starts April 21!


Start Monday, April 21 – yes the day after Easter.    Perfect day to rid the house of all those chocolate bunnies!

Eliminate all foods and beverages with sugar and/or artificial sweeteners for 21 days.    You can do anything for 21 days!

What to Eat:

  • Plenty of meat, chicken, turkey, beef, pork, lamb, etc.
  • Plenty of seafood
  • Plenty of vegetables  – all except corn.
  • Plenty of fats – avocados, coconut products – coconut oil, coconut butter, coconut flakes, coconut milk, grass fed butter, ghee, olives, olive oil,
  • Nuts and seeds – except peanuts

Foods to avoid:

Bakery products, cereals, grains, legumes, dairy products, all fruit except lemons, limes, one banana or green apple per day, fruit juice and other sweetened beverages, sodas – diet and regular, gum, alcohol, all foods containing sugar, sucrose, fructose, high fructose corn syrup, cane sugar, honey, maple syrup, agave, all artificial sweeteners.

What you will Gain:

  • Rebalanced sugar levels
  • Decreased cravings.   The longer you go without sugar, the less food cravings you will have.
  • Increased energy
  • Improved sleep quality
  • Decreased mood swings
  • Overall improved well being

Email if you have any questions.    Names will be posted on the white board.   Add your name to the list!

WOD 4.16.14



A.  EMOM 8

Odd:  4 Front Squats High Load

Even: 3-5 DH Pull Ups (*wtd) Supinated grip


B.  28-21-15  (L2  21-15-9)

DB Push Press (tough)

Ring Rows


C.  Monster Walks (50 Ft Right and 50 ft Left)

Endurance Running

Endurance Running WOD 4.15.14

6 / 200 Meter runs (Between rain drops)

Rest 1-1 (your rest is the amount of time it takes to run)

Maintain Reps within 1-2 seconds.

Very Good job especially on your last run!

21 days Sugar Free – Starts April 21

Sound familiar?

“Let’s say you start your morning with coffee and a pastry, or coffee and nothing at all (after all, won’t skipping breakfast help you lose weight? And coffee suppresses appetite and gives you energy! That’s a good thing, right?). You probably feel pretty good, and you coast along, putting off lunch until you crash. By then you’re starving, jittery, anxious, moody, irritable. You eat lunch, and you probably eat too much because you’re starving and you miscalculated your hunger needs. After lunch, you feel tired as all your energy is diverted into digesting a large meal.

Or, perhaps you grab a handful of jelly beans or a Snickers to tide you over until lunch, because you’re busy. All that sugar immediately raises your blood glucose level too high, and what goes up must come down.”

via How to Prevent The Hangry – Primal Docs.

Join us on Monday April 21 as we start our next 21 days sugar free!!