Coach Paul’s Weekly Update

Congratulations to Susie for being named the October Athlete of the Month! Susie is a wonderful person and a strong athlete. I’m looking forward to running with her as part of the “RUN CFS” Tuna 200 Relay Team.

A special thank you to all of the coaches who covered sessions for me as Jeff and I vacationed in Asheville this weekend. The VIP tour of the Sierra Nevada brewery was awesome.

Endurance is on a break until the Spring.

Thanks to all who donated to Saving Grace as part of the 5th Annual Xander Tribute WOD benefiting Saving Grace! In addition to items donated, we raised over $1200 for Saving Grace!

We enter the fourth week of the Lurong Living Championship Challenge. We will continue to complete the Challenge WODs Wednesday during regularly scheduled sessions. If you’re in the Challenge and are unable to complete a WOD, be sure to arrange to do so during box hours, i.e., you may complete anytime the box is open. Do, however, arrange for a judge.


  • Monday 
    • Heavy hang power cleans
    • Partner WOD
  • Tuesday 
    • Heavy push presses
    • 2, 5-min couplets
  • Wednesday 
    • Championship Challenge WOD 4
  • Thursday
    • A different take on a benchmark WOD
  • Friday
    • Heavy sumo deadlift
    • 5 RFT quartet
  • Saturday 
    • Heavy back squats
    • 22-min quartet AMRAP
  • Sunday
    • CFG WOD


  • Monday & Tuesday
    • A different take on a benchmark WOD
  • Wednesday & Thursday
    • Descending couplet ladder