Coach Paul’s Weekly Update

We are in the middle of the holiday season. As you may have noticed, I’ve programmed some rather challenging workouts, you know, to help appease some of the guilt you may be feeling for overindulging. Ha! Look forward to additional challenging workouts, with lots of running, rowing, and double unders.

A reminder that until Luke has recovered fully and is allowed to be more active, no dogs 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.

I have received all RSVPs for the Holiday Party. A reminder that this is an adults only party. You are invited to bring a guest. 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.

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.

Christmas Holiday Schedule

  • ALL sessions cancelled Sunday, December 25 (Christmas day) including CrossFit, CrossFit Kids, and Barbell Club
  • 6 am, 11:45 am, & 6:30 pm sessions cancelled Monday, December 26


  • Monday 
    • 3, 10-min EMOM (and one has double unders)
  • Tuesday 
    • Barbell benchmark
  • Wednesday 
    • Hero WOD
  • Thursday
    • Lunges and running
  • Friday —
    • “Five for Friday” benchmark
  • Saturday 
    • 15-min AMRAP
    • AFAP couplet
  • Sunday
    • 2, 7-min AMRAPs


  • Monday & Tuesday
    • 20-min EMOM
  • Wednesday & Thursday
    • Partner WOD