Coach Paul’s Weekly Update

Congratulations to all who competed in the Tuna Relay! Team “Chickens of the Sea” (Ashlyn, Bonnie, Jaclyn, Jennifer, Kelli, Kevin, Marianne, Marni, Mike, Stephen, Susie, and me) had a wonderful, memorable time! Yes, we’re already planning on participating in next year’s event.

October is drawing to a close and, for many of us, the the holiday season begins. I’ve said it before and I’ll say it again: Don’t attempt to find time to work out but instead make time to work out. Ask someone to be your workout buddy and to hold you accountable for attending sessions. Better yet, work out with your buddy.

This is the final week of this session of CrossFit Endurance. We;ll start up once again with the str of Daylight Saving Time.

Coach Nick will be leading a CrossFit Kids Halloween Party THIS THURSDAY, October 29 at 5:30. Costumes are strongly encouraged; just be sure that the kids can still perform activities such as running and jumping. Light snacks will be provided. All kids are welcome! Remember that the first class is always free.

A special Halloween WOD will be held THIS SATURDAY, October 31 and the theme is “Dress Like Your Favorite Celebrity!” You may also want to partner with someone, you know, because it’s a partner WOD. I can certainly imagine Jay and Mary-Ann dressing and Sonny and Cher. Or Sonny Crockett and Ricardo Tubbs.

CFS will once again be hosting Barbells for Boobs Saturday, November 14, a fundraiser for breast cancer awareness and research. We’ll once again be completing “Grace” and “Helen.” Visitors are welcome. Please register NOW (free). Plan on wearing pink to show your support for breast cancer awareness.

CrossFit WODs

  • Monday
    • OHS and quartet (with sledgehammer swings!)
  • Tuesday
    • C&J and AFAP quartet
  • Wednesday 
    • Solo or partner WOD with lots of Paul’s favorite activity
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Hang power snatch and 14-min triplet
  • Saturday 
    • Partner WOD
  • Sunday
    • Muscle-ups and benchmark WOD

Endurance WODs

  • Tuesday
    • Time trials
  • Thursday
    • Fartlek (meet at White Oak Church entrance of ATT)

Express WODs

  • Monday
    • Dirty Thirty
  • Wednesday
    • Deadlifts and 5-min AMRAP couplet
  • Friday
    • Hang power snatch and 14-min triplet