Coach Paul’s Weekly Update

A special thank you to Coach Evelyn for leading the “Fundamentals of the Clean and Snatch Pull” session this past Saturday!

We enter the second week of the Lurong Living Championship Challenge. As previously announced, we will be completing the Challenge WODs Wednesday during regularly scheduled sessions. If you’re in the Challenge and are unable to complete a WOD, be sure to arrange so during box hours, i.e., you may complete anytime the box is open. Do, however, arrange for a judge.

A reminder that CrossFit Kids is now offered Monday and Wednesday from 5:15 to 6 pm. This is in addition to sessions offered Thursday from 5:30 to 6:15 pm and Sunday from 11 to 11:45 am.

Bows, Babies, and Barbells, a WOD and baby shower for our very own Meredith Magnini, will be held THIS FRIDAY, September 23. A special workout will be held at 6:30 and the festivities will begin at 7:30. Please bring a covered dish. Dessert will be provided!

The 5th Annual Xander Tribute WOD benefiting Saving Grace will be held THIS SATURDAY, September 24. This is an annual fundraiser for Saving Grace in memory of Luke’s predecessor, Xander. Donations, including money, food, bedding, etc., are greatly appreciated. Click here to read more about Xander. It’s a tearjerker (and I haven’t been able to read since I composed).

There are no Barbell Club sessions this week. A new strength cycle begins next week. Barbell Club will now be offered Tuesday & Thursday evenings from 6:30 to 8 and Sunday morning from 9:30 to 11. Let Coach Josh or me know if you’d like to try a session or if you’ll be attending the next cycle.


  • Monday 
    • Hang power clean
    • AFAP with running!
  • Tuesday 
    • Push presses
    • Double unders
    • 10-min couplet
  • Wednesday 
    • Championship Challenge WOD 2
  • Thursday
    • 40-min EMOM with 2 sets of triplets
  • Friday
    • Sumo deadlift
    • Fight Gone Bad-like
  • Saturday 
    • Xander Tribute WOD benefiting Saving Grace
  • Sunday
    • CrossFit Games WOD
    • Benchmark WOD


  • Monday & Tuesday
    • Up and down triplet ladder (STRICT 18-min time cap)
  • Wednesday & Thursday
    • Medicine ball WOD


  • Tuesday
    • 400, 800, 1200, and 1600m time trials (meet at Wimberly entrance of ATT)
  • Thursday
    • Fartlek (meet at Apex Nature Park)

Barbell Club – Cancelled This Week Only