Coach Paul’s Weekly Update

I honestly thought very few of you read Weekly Update, thus I intentionally didn’t post a blog last week. I was both surprised and happy to learn that so many of you do indeed not only read but look forward to Update.

Luke’s recovery continues to go well. Until he has recovered fully and is allowed to be more active, no dogs (other than Luke, of course) are allowed at the box! As Luke and I occasionally drop by the box, this includes all sessions and not just sessions that I (or Jeff) am scheduled to lead. It takes one brief moment of roughhousing for recovery setbacks to occur.

So that I may provide an accurate headcount, you must RSVP to the Holiday Party no later than NEXT FRIDAY, November 25! Sliders, chicken fingers, quesadillas, cheese & crackers, fruit, and cookies (yes, cookies!) will be provided. Each member will also receive a ticket to exchange for a beer or wine. Additional details provided.

The 2017 Team Competition will be held at the box Saturday, January 14! Eight teams will be competing, and all are welcome to spectate. Please let me know if you’re also able to volunteer.

My Anterior Cervical Discectomy & Fusion surgery went well and I am on my way to recovery. A special thank you to all of the coaches for covering sessions as I had procedure and as I recover.

Thanksgiving Holiday Schedule

  • ALL sessions cancelled THIS THURSDAY, November 24 (Thanksgiving day) including CrossFit, Express, CrossFit Kids, and Barbell Club
  • 6 am and 6:30 pm sessions cancelled Friday, November 25


  • Monday 
    • 25-min AMRAP (with double unders)
  • Tuesday 
    • Deadlifts
    • Front squat metcon
  • Wednesday 
    • Turkish get-ups
    • 20-min quartet (with running)
  • Thursday —CLOSED
  • Friday — no sessions at 6 am or 6:30 pm
    • 5 RFT couplet (with double under cash in)
  • Saturday 
    • Team barbell challenge
  • Sunday
    • CrossFit Games WOD


  • Monday & Tuesday
    • 20-min EMOM
  • Wednesday (no session Thursday)
    • Turkish get-ups
    • Partner WOD