Coach Paul’s Weekly Update

It’s been inspiring to watch elite athletes compete in the 2016 CrossFit Games. It was also a tremendous amount of fun getting together this past Friday night to compete in our very own special WOD and to watch the CFG. Another heartfelt thanks to Coach Nick for organizing the event!

it’s de-load week, and we’ll be attempting to set new PRs for 1RM of clean & jerk, bench press, and snatch next week.


Eight members attended an introductory session of the Barbel club held by our newest coach, Josh, and the feedback was overwhelmingly positive. Coach Josh will be hosting another session this Thursday evening from 6:30 to 8 pm. Please send me a private message if you’re interested in attending.

The Barbell Cub will officially launch August 1. Barbell Club will be offered Monday, Tuesday, and Thursday evenings from 6:30 to 8 pm. I will be  announcing membership options and fees as that time approaches.

A reminder that CrossFit Express members who attend 3 days a week may, in addition to attending two sessions Monday through Thursday, may attend any of the Friday OR Saturday sessions. In other words, you need not attend either just the 7:30 am or 6:30 pm session on Friday. You may not, however, attend more than 3 sessions a week.

Effective immediately, at least one member must check into the 4 pm session no later than 2 pm for that session to be held.

CrossFit WODs

  • Monday
    • Clean & jerk
    • “Unbroken” couplet
  • Tuesday
    • Bench press
    • Double unders
    • Triplet AMRAP
  • Wednesday 
    • Benchmark WOD
  • Thursday
    • Front squat
    • 21-15-9 couplet
  • Friday 
    • Snatch
    • Partner WOD chipper
  • Saturday 
    • Up and down chipper ladder (with rope climbs)
  • Sunday
    • Benchmark WOD

Express WODs

  • Monday & Tuesday
    • Inverse tabatas
  • Wednesday & Thursday
    • Team WOD

Endurance WODs

  • Tuesday
    • Sled pulls (meet at Wimberly access of ATT)
  • Thursday
    • 5K time trial (meet at Wimberly access of ATT)