In addition to being the official CrossFit Surmount mascot, Luke often provides coaching as well! Endurance workouts begin March 18! CrossFit Surmount Boot Camp is appropriate for folks from all walks of life! CrossFit Surmount coaches focus on improving an athlete's mobility and range of motion. Join us Saturdays from 11 to 11:45 am for a FREE Community Workout!

Workout of the Day (WOD)


Deirdre offers Luke photo bombing lessons.

Deirdre offers Luke photo bombing lessons.

Thursday, April 24, 2014

Boot Camps at 6 & 7 am
Open Gym from 6 to 8 am
Open Gym from 5 to 6 pm
Yoga from 6 to 7 pm!
Endurance WOD at 6:30 pm

  • CrossFit Surmount will be hosting the 31 Heroes WOD THIS Saturday, April 26. While you need not make a donation and/or raise funds to participate, you are encouraged to do so.
  • Beginning Sunday, May 4, a session will be held Sundays at 8:30 am. 
  • Beginning Monday, May 5, a 6-week TRIAL session will be held weekdays (except Thursday) from 9:30 to 10:30 am.
  • Summer Boot Camps begin Monday, May 12. Sessions will be offered Monday and Wednesday from 6:30 to 7:15 pm and Tuesday and Thursday from 6 to 6:45 and 7 to 7:45 am. Class size is limited, so register soon!

Yesterday’s workout was indeed grueling. Nice work, athletes!

I’m pleased that so many of you are enjoying the muscle up progressions. I encourage you to listen to the coaches, and to follow their guidelines. The programming is a progression; thus, you may all be progressing at different rates. Trust that when the coaches think that you’re ready to attempt a muscle up, they’ll let you know. You risk injury if you attempt to progress too quickly. Set your egos aside, please.

During Open Gym you can choose to work on a skill, make up a missed WOD, work on mobility, etc.; just be sure to have a plan. I hope that for many of you that plan includes establishing clean & jerk and/or dead-lift 1RM if you were unable to do so earlier this week.

If you will be attending yoga, please let Paul know by 2 pm this (Thursday) afternoon. As the weather has gotten warmer, attendance has decreased. If less than four people attend, the session may be cancelled.

The Endurance WOD will be held at the box.

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

The CrossFit Journal is a fitness, health and lifestyle publication dedicated to the improvement of athletic performance and quality of life. The searchable Journal archives run from April 2002 to the present and contain over 2,200 high-quality PDF articles, videos and audio files covering diverse topics including exercise technique, nutrition, injuries and rehab, equipment, coaching, and much more.

The CrossFit Journal provides a forum for elite coaches and athletes and fitness professionals from around the world, as well as beginners, new athletes and people simply looking to improve their health and fitness. All are welcome to discuss the articles in our comments section, where members of our community offer advice and collectively advance the science of fitness and performance.

New material is published on a daily basis, with the CrossFit Media Team traveling the world to provide exclusive coverage of special events and stories. Top trainers and coaches present their ideas, and everyone is welcome to submit articles and videos of interest to the community.

The CrossFit Journal is the modern manual of fitness and health.

~ Courtesy of CrossFit Inc. 

News, Happenings, and Insights

CrossFit Surmount will soon be doubling in size! Details will be provided soon.

CrossFit Surmount will be hosting the 31 Heroes WOD THIS Saturday, April 26. While you need not make a donation and/or raise funds to participate, you are encouraged to do so.





CrossFit Surmount

Do you have additional questions about CrossFit, Foundations, Boot Camp, or upcoming Events? We'd very much enjoy hearing from you!