Wow, the first Lurong Resolution Challenge “New Year Tester” workout was, well, challenging. I am pleased with how well all of you did, and I offer a heartfelt congratulations!


The Lurong Resolution Challenge continues. I’m delighted that so many members have chosen to participate. Keep sharing recipes, obstacles, encouragement, and treats! Mostly treats.

Remember that our very own Coach Jen is one half of Two Fit Girls, and I encourage you to support her business. Two Fit Girls offer many Paleo options, and it appears that the coconut balls are very popular. Give them a try. I promise that you won’t be disappointed!

The first FREE session of the Barbell Club was a tremendous success! A special thanks to Coach James for offering. Additional FREE sessions will be offered Tuesday and Thursday January 27 and 29 from 6:30 to 8 pm and Sunday, February 1 from 9:30 to 11 am. Please contact Coach Paul if you’re interested in attending any of these sessions.

Coach Marni has quickly come into her own and is now leading sessions Tuesday at 4 pm, Friday at 11:45 am, and another day/time TBD. In addition to being an awesome coach Marni is also a very strong athlete.

Coach Jeff and I will be visiting New York City this weekend. A special Thank You to coaches Deboarh, Marni, and James for holding down the fort during our absence.

A not-so-subtle reminder that the 2015 CrossFit Games Open begins February 26. I encourage all athletes to register for the Open, as it’s a great way to see how you compare to others at the box, in your age group, your gender, in the Mid-Atlantic region, in the United States, and even in the world! We will be completing each of the workouts. For the first time there is also a scaled division. Click here to register.

Weekly WODs

  • Monday – Lunges and a 3 mini-workouts. 
  • Tuesday – Power C&J and Resolution Challenge mini WOD. Prepare yourself, Kelly-May. 
  • Wednesday – Benchmark WOD. And it’s nasty. 
  • Thursday – Rest day
  • Friday – Flowers (yes, “Flowers”), pulling, and squatting. This is going to be “fun.”
  • Saturday – Benchmark WOD. We haven’t done this one in quite some time. 
  • Sunday – Revisiting an Open workout.