It’s been another fun week of challenging workouts! A special Thank You to Thom, Steve D., Nick, Mike A., and Evelyn (who supplied us with wonderful Paleo treats!) for helping install the platforms. Click here for an interesting read about using the platform.


WORKOUT and WINE (beer, juice, water) is back! Friday, February 13 after the 6:30 class sessions we will meet up and eat, drink, get to know each other better. This is a great way to get to know fellow CFSers. We will most likely make this a monthly event going forward. See you all then!

The Lurong Resolution Challenge continues. As of this writing, Coach Jeff placed 4th overall male masters in Level III (20# wall ball and 12′ target) for Wall Balls to the Wall Challenge and Coach Paul placed 1st overall males masters+ in Level III. Lindsey is once again ranked 1st at the box. Great job, all!

Yet again another not-so-subtle reminder that the 2015 CrossFit Games Open begins February 26. I encourage all athletes to register for the Open, as it’s a great way to see how you compare to others at the box, in your age group, your gender, in the Mid-Atlantic region, in the United States, and even in the world! We will be completing each of the workouts. For the first time there is also a scaled division. Click here to register.

Weekly WODs

  • Monday – Deadlifts of a different kind and a 7-min AMRAP.
  • Tuesday – Press, push press, and power jerk and a 5-min AMRAP.
  • Wednesday –  A 30-minute challenge that includes running. (Lots of running.)
  • Thursday – Open Gym
  • Friday – Back squats, rowing, and a surprise or two. 
  • Saturday – Partner workout.
  • Sunday – Yet another challenging workout.