From the Whole30 Site:  The fine folks of CrossFit Springfield (my home gym, and a Whole30 Nutrition Partner) recently wrapped up their first Whole30® program. As a part of their kick-off meeting I was asked to provide a little perspective on what participants could expect during their 30 days.  As I sat and tried to come up with a paragraph that would cover all the key elements, I noticed some trends in the emails, comments and personal accounts I was getting. That led me to create what the CF Springfield Whole30er’s came to know as The Timeline Read the rest here….

Here’s the link if you want to print out your own Whole30 calendars to put up at home.  These will be on the wall at WCF and WCFN, if you’re doing the Whole30 get your name on one of these.  Wasatch CrossFit Whole30 ChallengePDF

23/Sept/2013 Monday WOD

Skill Work:  HSPU’s – 5, 4, 3, 2, 1 in warmup.  Do 2x if you’re great at HSPU’s

Strength:  10 Minutes to establish 3RM Strict Press

WOD:  5 Rounds for time

10 Pullups

20 KBS (1.5/1)*

Run 200m


*If you drop Kettlebell on swings before completing 20 there is a 10 burpee penalty (assessed immediately)

Tammy F rocking the Dirty Dash!