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