Week of June 27

by | Jun 26, 2016 | Coach Tom's Weekly Update

Coach Paul’s Weekly Update

Once again, congratulations to all of you who completed the Lurong Living Summertime Challenge! Janet A., Steve D., and Heather C. were the top 3 performers. Well done!

I’ll be out of town Monday and Tuesday. Again, a very special thanks to all of the coaches for picking up so many additional sessions! We have spectacular coaches, and I couldn’t be more proud of them.

I will be holding a Running Clinic THIS Saturday, July 2 from 8:30 am to 12:30 pm. Be sure to let me know if you plan on attending.

As previously announced, Endurance will start up again in July, and sessions will be held from 7:15 to 8:15 Tuesday and Thursday morning. We’ll often be meeting at the American Tobacco Trail, so be sure to read the WOD before attending a session. Let me know if you’re interested in participating.

Beginning In July, there will be not 7 am session on Tuesdays. 

July 4th Weekend

  • Friday, July 1 | 6:30 pm session cancelled
  • Saturday, July 2 | Sessions at 8:30 and 9:45 am ONLY (11 am session cancelled)
  • Sunday, July 3 | CLOSED (CrossFit and CrossFit Kids sessions cancelled)
  • Monday, July 4 | Sessions at 8:30 and 9:45 am ONLY (all other session cancelled)
    • We’ll be completing “1776,” an hour-long WOD. Yes, 60 minutes. Arrive early to warm up on your own and set up your workstation.
    • Express athletes are welcome to attend!

The 1st Intrabox Team Competition will be held NEXT Saturday, July 9! Events 1, 2, and 3 have been announced. The top three teams will compete in a final (the fifth) event. There will be no regularly scheduled sessions that day. If you aren’t competing, judging, or assisting, plan on spectating!

CrossFit WODs

  • Monday
    • Bench press
    • Up and down couplet ladder
  • Tuesday
    • Clean & Jerk
    • 5- and 10-minute AMRAPs
  • Wednesday 
    • Benchmark
  • Thursday
    • Deadlifts and dips AMRAP
  • Friday 
    • Snatch
    • Power snatches and double unders
  • Saturday 
    • Up and down “fun” ladder
  • Sunday
    • Closed

Express WODs

  • Monday & Tuesday
    • Benchmark running WOD
    • Rope climbs
  • Wednesday & Thursday
    • Plate workout