Coach Paul’s Weekly Update

Update: Thank you for your generous donations to Saving Grace as part of the 5th Annual Xander Tribute WOD. We raised over $1300!

Welcome Evelyn to the Coaching Team! She will be leading CrossFit Express as well as assisting with Foundations and occasionally leading CrossFit sessions.

Be sure to read about Mike’ Allen’s Fitness journey and congratulate him on being named the Athlete of the Month!

Please join us this Friday from 7:30 to 8:30 pm for WOD and Wine (or beer, water, etc.). We’ll meet at MacGregor Draft House.

There are a few openings in the Barbell Club. Let Coach James, Coach Jeff, and/or me know if you’d like to give it a try!

Beginning this week a session will once again be held Tuesday morning at 7. The session will be led by the always awesome Coach Jen!

A Halloween WOD will be held Saturday, October 31 and the theme is “Dress Like Your Favorite Celebrity!” If I were in town I’d dress like Stanley Tucci.

CrossFit WODs

  • Monday 
    • Muscle-ups and Team WOD
  • Tuesday
    • Thrusters and ladder
  • Wednesday 
    • “Flower” and Hero WOD
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Benchmark “Five for Friday”
  • Saturday 
    • Squats and double unders
  • Sunday
    • Running quintet

Endurance WODs

  • Tuesday
    • 25m sprints
  • Thursday
    • Run 3 miles — and one of the miles backwards (meet at White Oak Church entrance of ATT)

Express WODs

  • Monday
    • Team Relay
  • Wednesday
    • Running and dumbbells (but not running with dumbbells)
  • Friday
    • Benchmark “Five for Friday”