It was quite an exciting and exhausting week at CFS. A special thank you to Coaches Deborah, Jeff, Jennifer, Marni, and Nick for programming the workouts. My favorite was “Nolan.”

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.


 It’s not too late to register for the Lurong Living Summertime Challenge! The Challenge begins May 11. All members are invited to participate.

 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.

 Dr. Heather Cassese, our next door neighbor at Back To Basics Chiropractic, will be leading an Inversion Clinic Saturday, May 23 from 1:30 to 3 pm. I’ve taken many yoga classes with Heather, and she’s a very gifted and talented yogi and instructor. I can’t wait to learn how to better walk on my hands!

 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

  • Monday – Front squats, rope climbs, and a 10-min AMRAP
  • Tuesday – OHS (nothing heavy) and very challenging partner workout
  • Wednesday – Bench press and triplet 
  • Thursday – Rest Day and Open Gym
  • Friday – SDHP, Hero WOD, and weighted plank
  • Saturday – G2S2O and 24-min AMRAP that includes running
  • Sunday – Barbell and gymnastics challenge

Endurance WODs

  • Tuesday – 50m interval repeats
  • Thursday – Hero WOD “Griff” (Meet at White Oak Church entrance of American Tobacco Trail)

CF Express WODs

  • Monday/Tuesday – 21-15-9 quatrain
  • Wednesday/Thursday – Tabatas