Coach Paul’s Weekly Update

It’s finally time to attempt 1RM power clean, 3RM push press, 5RM sumo deadlift, and 10RM back squat PRs!

Congratulations to  Ashlee, Bonnie, Darren, Jaclyn, Jennifer, Kelli, Kevin, Mike, Steven, Stephen, and Susie for competing in the Tuna Relay race with me this past weekend! We had an awesome time, ran some very fast legs, and had a very strong showing.

We enter the FINAL week of the Lurong Living Championship Challenge! As we’ve done since the start of the Challenge, the WOD will be held Wednesday. We’re on the home stretch!

Mascot Luke’s surgery has been postponed until November. I’ll provide frequent updates about his procedure and recovery. He’ll have to be constrained for a couple or weeks post-surgery, so you won’t see him at the box. I know that I’ll miss having him by my side! I sure to do that dog.


  • Monday 
    • Hang power 1RM
    • 21-15-9 couplet
  • Tuesday 
    • Push press 3RM
    • Pull-up ladder
  • Wednesday 
    • Championship Challenge Re-test (from Championship Challenge participants onlyO
    • Barbell Complex
  • Thursday
    • A new twist on a benchmark WOD
  • Friday
    • Sumo deadlift 5RM
    • Partner WOD
  • Saturday 
    • Back squat 10RM
    • Ladder couplet
  • Sunday
    • Hero WOD


  • Monday & Tuesday
    • Thrusters and burpees
  • Wednesday & Thursday
    • Rowing, pull-ups, pushups, air squats