Coach Paul’s Weekly Update

Congratulations to Bonnie Locklear for being named the December Athlete of the Month! Bonnie was one of the first people I met when I began my CrossFit Journey almost eight years ago. Bonnie is an absolute delight to coach, and a tremendous amount of fun to work out with.

Double unders, heavy sumo dead lifts, heavy squats…what do these all have in common? Yes, it is what you are thinking – pee! As CrossFitters, we do a lot of movements that cause stress urinary incontinence (SUI). As a PT and a CrossFitter, our very own Wendy has been studying various ways to help people with this problem and she would love to share her ideas with you. She will talk about some reasons we have SUI, and some things we can do about it. The session will be held THS SATURDAY from 11 to noon. Please note that WODs will be held at 8:30 and 9:45 ONLY.

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

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.

Holiday Schedule

  • 11 am session cancelled Saturday, December 24
  • 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
  • 11 am session cancelled Saturday, December 31


  • Monday 
    • Cleans and front squats
    • CrossFit Games WOD
  • Tuesday 
    • Barbell benchmark
  • Wednesday 
    • 15-min AMRAP
    • Split jerk
  • Thursday
    • 21-15-9 couplet
  • Friday 
    • Snatch and overhead squats
    • Ladder
  • Saturday 
    • Benchmark WOD
  • Sunday
    • Hero WOD


  • Monday & Tuesday
    • Benchmark WOD
  • Wednesday & Thursday
    • Benchmark barbell WOD