Coach Paul’s Weekly Update

First and foremost, a special Thank You to all of the coaches who led sessions while Jeff and I vacationed in Grand Canyon! An extra special Thank You to Coach Deborah for also leading the warmup for the Pittsboro Elementary Monster Dash 5K!

Congratulations to all who achieved “Fran” PRs. As always, be sure to put that sh!t on the whiteboard.

I’m delighted with the results of the muscle-up progressions that we’ve been practicing. There are quite a few women who are this close to getting a muscle-up. Keep practicing!

Coach Nick will be leading a CrossFit Kids Halloween Party on Thursday, October 29 at 5:30. Costumes are strongly encouraged; just be sure that the kids can still perform activities such as running and jumping. Light snacks will be provided. All kids are welcome! Remember that the first class is always free.

A special Halloween WOD will be held Saturday, October 31 and the theme is “Dress Like Your Favorite Celebrity!”

CFS will once again be hosting Barbells for Boobs Saturday, November 14, a fundraiser for breast cancer awareness and research. We’ll once again be completing “Grace” and “Helen.” Visitors are welcome.

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

CrossFit WODs

  • Monday
    • Team WOD
  • Tuesday
    • Back squats and 10-min triplet AMRAP
  • Wednesday 
    • Muscle-ups and AFAP (with muscle-ups and running)
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Push press and quartet 12-min AMRAP
  • Saturday 
    • Turkish get-up and partner WOD
  • Sunday
    • AFAP (deadlifts, snatches, and HSPUs)

Endurance WODs

  • Tuesday
    • 100m time trail with a twist
  • Thursday
    • Fartlek (meet at White Oak Church entrance of ATT)

Express WODs

  • Monday
    • Jumping rope and a wonderful surprise
  • Wednesday
    • Partner WOD
  • Friday
    • Push press and quartet 12-min AMRAP