A special thank you to Coach Jeff for scheduling the monthly Workout and Wine events! We had a great time this past Friday night. Due to the overwhelmingly positive response, we will continue to hold the event the second Friday of every month.

I’ve said it before, and I’ll likely say it again: don’t cherrypick your workouts. If you want to become a better athlete you have to work on your weaknesses as you continue to improve your strengths. It took me three and a half years to be able to squat below parallel when performing overhead squats. As much as I wanted to stay at home those days when OHS were programmed, I did not. I also worked on OHS on my own, beginning with just a dowel.

As a youngster I memorized the following quote (attributed to anonymous source): Persistence gives confidence, and continued right mental attitude followed by consistent action will bring success. 


This is the final week for the Lurong Resolution Challenge! We’ll be redoing the benchmark WOD (front squats and barbell facing burpees) this Wednesday.

The 2015 CrossFit Games Open begins next week, and it’s not too late to register! Only those that register will be judged and have scores validated.

A Running Clinic will be held Saturday, March 7 from 1 to 5 pm. Class size is limited to 14, so be sure to register soon. CrossFit Endurance will begin the week of March 9. I plan on offering sessions either Monday & Wednesday at 6 am OR Tuesday and Thursday at 7 am and possibly sessions Tuesday and Thursday at 6:30 pm. Class size will be limited and regular attendance is expected. Additional details provided soon!

Weekly WODs

  • Monday – Something fun with dumbbells and a couplet
  • Tuesday – Rowing and something fun with rings
  • Wednesday –  OHS and Lurong New Year Re-tester
  • Thursday – Rest Day and Open Gym
  • Friday – Benchmark 
  • Saturday – Partner WOD
  • Sunday – CrossFit Games Open WOD