Sugar FREE September

If you’re like me, summer time has gotten the best of you when it comes to nutrition. With all of the birthdays, cookouts, festivals, & ice cream (thanks Schneiders lol, jk), it seemed like sticking to a healthy diet was darn near impossible! So to say  goodbye to summer and summer time food, I’ve decided to take the Live It Do It, “Sugar Free September” challenge and I’d like to invite all of my Funky Family to join me!

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To take part in the challenge:

1. Don’t eat any food containing refined sugar for 30 days starting at the beginning of September 2015.

2. Post a refined-sugar free photo a day for each day of September from the list to instagram or facebook and hash tag #CFFSugarFree so we can check out all the motivating sugar-free pics and keep focused.

3. JOIN OUR FACEBOOK SUPPORT GROUP! If you are having a hard day and need support or have a question please don’t hesitate to get to post on our facebook page for support and to motivate others!


Why should you get involved? 

  • Because the Single Best Thing You Can Do For Your Health is to Stop Eating Sugar!!
  • To clean up your diet!
  • Improve your health!
  • Cravings will be beaten in Force in a supportive environment!
  • Drop a few pounds and get back on track BEFORE the Holidays!
  • Pump up your energy levels and feel fabulous!
  • You will sleep better!
  • Get the glow back in your skin!
  • The best way to get your kids to cut back on their sugar intake is to be a good role model by scaling back on your own sugar consumption.



WOD to End Veteran Suicide

Rx (see below for scaled version)

*22 excerises, 22 reps each
*At minute 22, stop and take a 2 minute moment of silence
*This is the RX version. Still scale as needed
Round 1:
22 Burpees
22 Pull ups (kipping allowed)
22 Box jumps (20″)
22 Ring Dips (kipping allowed)
22 Broad jumps
22 HSPU’s (kipping allowed)
22 Thrusters (65/45)
*Make necessary changes to weight/equipment
Round 2:
22 Burpees  (strict)
22 C2B Pull ups
22 Box jumps (24″/20″)
22 Ring Dips (strict)
22 Burpee broad jumps
22 HSPU’s (kipping allowed)
22 Thrusters (75/55)
*Make necessary changes to weight/equipment
Round 3:
22 Burpees (jump and touch target 6″/12″ above max reach)
22 Pull ups (strict)
22 Box jumps (30″/24″)
22 Weighted ring dips (20/10 lbs)
22 Jumping Lunges (22 each leg)
22 HSPU’s (strict)
22 Thrusters (85/75)
*Buy out
22 Wall balls OVER the Gray Line(16/12lbs)

*22 excerises, 22 reps of each
*At minute 22, stop and take a 2 minute moment of silence
*Scale movements or weights appropriately
2 rft:
22 Burpees
22 Pull ups
22 Box jumps (20″)
22 Dips
22 Broad jumps
22 HSPU’s
22 DB thrusters
22 Sit ups
22 Wall balls (12/8lbs)
22 Push ups
22 Lunges (11 each leg)


Tabata Ball Slams
Rest 1 minute
Tabata Box Jumps
Rest 1 minute
Tabata Stick Sit Ups
Rest 1 minute
Tabata Row
Rest 1 minute
Tabata Handstand Hold
Rest 1 minute
Tabata Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.


40 minute cap
150 double unders
100 pistol squats
50 dumbbell snatch alt. (70/50)
25 Hang clean (155/107.5)

Buy out run 1 mile

*if you have a weight vest, put it on for the run

**Rx perform hang clean in unbroken sets of multiples of 5
***Scaled can partition


Pull-up (Weighted): 1RM

15 minute AMRAP
7 Romanian Deadlift (155/105)
5 Split Jerk
7 toes to bar

8 minute EMOM
5 Pull ups
10 Push ups
5 broad jumps

*scale pull ups and push ups as needed


Weighted Dips

25 minute AMRAP
50 wall balls (20/16)
400m run (equals 1 rep)
40 Back squats (95/65)
400m run
30 front squats (115/85)
400m run
20 overhead squats  (135/95)
400m run

*Note improvements from 7/8/15


CrossFit Football Total

Three attempts of each lift:

• Power Clean 1-1-1
• Back Squat 1-1-1
• Bech Press 1-1-1
• Deadlift 1-1-1

Your score is the total of your best successful lifts.


5 rounds
500m row
10 overhead squats (155/105)

Double unders
Sit ups


8 min Partner EMOM:
5 x Power Snatch (115/75)
Partner does flexed arm hang while other partner does power snatch. Power snatch does not start until partner is hanging from bar. Transition quickly.

Partner WOD:
Each partner does half of each set of reps.

100 Sit-ups
90 DLs (95/65)
80 DUs (160 SUs)
70 Power Clean (95/65)
60 Wall Balls (20/16)
50 Pull-ups
40 Push Press (95/65)
30 Burpees
20 HSPUs
10 Muscle ups


Five rounds of:
• 22 Kettlebell swings, 2 pood
• 22 Box jump, 24 inch box
• Run 400 meters
• 22 Burpees
• 22 Wall ball shots, 20 pound ball