A special Thank You to Evelyn McDaniel and Coach Jeff for leading the Clean & Jerk Clinic! It was a tremendous success and the feedback has been very positive. We’ll be holding additional clinics in the future on such topics as inversions (i.e., getting upside down), muscle ups, and the snatch.

Congratulations to Jaclyn who, along with yours truly, completed the Burpee Mile Challenge! I asked Jaclyn if she’d like to have another go at it and she said “One and done.” Congratulations to Carin, Courtney, Doza, Karina, and Sarah for completing the Burpee Half Mile Challenge. (We just ran out of time…)

A reminder that many of the CrossFit Endurance athletes (including yours truly) will be racing either a 5K, 10K, or half marathon on Saturday, June 6 at the Race13.1 event held in North Hills. Join us!


 It’s not too late to register for the Lurong Living Summertime Challenge! Thanks to all of you who registered. I’ll let you know if we were one of the first three boxes to have 20 members register.

 Beginning May 4, CrossFit Express will be offered three days a week: Monday, Wednesday, and Friday, at both 7 am and 6:30 pm. Express members have the option of attending two or three sessions a week. The fee for 2 sessions/week remains at $65 and the fee for 3 sessions/week is $90.

 Also beginning May 4 and for the month of May (as a trial), the CrossFit Express members will be attending the Friday 7 am and 6:30 pm sessions along with CrossFit athletes.

 If there is enough interest, additional CrossFit Express sessions (led by our very own Milton Doza) will be held Monday, Wednesday, and Friday at 6 am. Please let me know if you are or you know someone who is interested in participating!

 Mark your calendars and help celebrate Coach Jeff’s birthday!

 Coach Paul will be leading a Running Clinic Saturday, May 16 from 1 to 5 pm. Class size is limited to 12, so be sure to register soon.

 CFS will be hosting The Murph Challenge on Memorial Day. Workouts will be held at 8:30 and 9:45 am ONLY.


 Join us for the CFS West Virginia Whitewater Rating Trip September 18 and 19! The Upper Gauley is continuous, big-volume, gut-wrenching whitewater from start to finish. It drops over 335 feet in fewer than 9 miles with over 40 action packed rapids, five of them boat crunching Class Vs. This is the express version of this getaway, so you get all the frenetic glory of the Upper Gauley, then take out before the middle section.

Since you’ll need a few calories to stockpile for this adrenaline rush, a hot country breakfast buffet, hot riverside lunch, and hearty dinner buffet, plus two nights of lodging of your choice to your one-day Upper Gauley Express.

$275/person — Must be at least 15 years old.

Please sign up at the box. Payment in the form of a personal check is due no later than May 15.

CrossFit WODs

As a special treat, the coaches created all of this week’s metcons. Surprisingly not a single coach programmed thrusters.

  • Monday – Front squats and “CrossFit” | Coach Deborah
  • Tuesday – Press and 21-15-9 | Coach Jeff
  • Wednesday – “Nolan” | Coach Nick
  • Thursday – Rest Day and Open Gym
  • Friday – 5 RFT and getting vertical | Coach Jennifer
  • Saturday – SDHPs and 2 couplets | Coach Marni
  • Sunday – Rowing, jumping, & running

Endurance WODs

  • Tuesday – Partner relay
  • Thursday – Hill repeats (meet at Apex Nature Park, 2600 Evans Rd.)

CF Express WODs

  • Monday/Tuesday – Couplet and weighted plank hold
  • Wednesday/Thursday – Partner WOD