Sugar Free Challenge News

Time to start planning for Monday, April 21

Clean out your pantry and fridge.    Removing temptation will make it much easier.

Go shopping!   Take your approved food list with you and buy plenty of meats, vegetables and good fats. Approved Food List

Read labels!   Sugar is hidden in many foods with many different names.

Prepare!      Make larger batches of food.   Check out for sugar free approved recipes.  (see links below)

Each day you are 100% sugar free, give yourself a check mark on the white board.


WOD 4.17.14



A. High Hang Power Clean every 30 seconds x 10

*technique oriented/moderate


B.  2 TnG Power Cleans + 1 Split Jerk EMOM 12

*increase weight every 3 rounds

*Moderate loading


C.  400m Run @ 50%

Rest 2 minutes

400m Run for time


D.  4 x 15 GHD Sit Ups

Reminder:  Endurance Class tonight at 4:30!

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)