Huge congratulations to a bunch of our athletes this weekend.  Team Muscle and Hustle comprised of Jaclyn, Jacob, Jay, Lauren, Ashlee, and Chris finished 4th overall out of 24 teams at the Triangle Invitational. That is a huge accomplishment, and in that they came in 1st in an event as well.  Well done!  Also congrats to Erendy, Mike, Stephen Cline, and Mac for all completing The Tuna Run.  200 miles running to the beach is quite a feat!

Special thanks to Coach Einar for his awesome coaching he gave us all. Saturday was his last day at CFS, as he begins to focus his efforts on opening his own box, CrossFit Ikaika, in Durham in early 2018.  We will miss him for sure, and wish him the best of luck.

Remember to celebrate your bright spots on our bright spots board! Jess will continue to have fun giveaways for those people who share their bright spots on our board.  Be proud of what you are accomplishing, big or small!

This week we’ll continue our Wendler strength cycle, focusing on 3 lifts: overhead squats, cleans, and hang power snatches. Last heavy week here, then a de-load week, and then 1 rep max time.

Our monthly challenge of most meters rowed continues.  Record your name and total meters on the left side of the chalk board.  Make sure to update each time you add more meters.  Coach Janet and Marni are leading the pack, but many right behind her. I’ve been very impressed by everyone who gets on those rowers before and after class. Love the dedication.

This Thursday, our Kids class will be a Halloween theme. Kids are encouraged to wear their costumes to class (something they can move in still), and be ready for fun with pumpkins, and maybe a nice treat after! Class is 5:30 to 6:15, hope to see a bunch of you there! 

We’ll be kicking off our Nutrition Program on November 12th with a kickoff meeting, followed by a Nutrition Challenge. This is much like the Lurong Challenges, but not paleo or one diet specifically.  More total nutrition and healthy step and lifestyle based.  This will be led by Meredith and Kelly Patterson, two certified Dietitians, and will be an all encompassing program to meet all your nutrition needs.  Get all the details by clicking here.  Members and non-members may participate in the challenge, and any parts of the program.

The week before that, we’ll have SFH day at the box. SFH ( is a leading company supplying post workout protein products, as well as omega 3 fish oil supplements as well. I personally have switched to their products 100%, and love the taste and results.  They’ll be at every class on Monday November 6th for you to sample their products, and then we’ll begin selling them full time that day and going forward.  They have some great tasting products, including a cinnamon toast crunch flavored protein shake! 

Barbells for Boobs is November 11th. This is a great fundraiser, and certainly has a special place for many of us this year.  Buoy Bowls is confirmed for that day to be on-site.  You can start fundraising if you’d like or just join our team right now, by going to this link and click here.  Set up your page, and link it to CrossFit Surmount.  I have set the goal for the box to be $2,000 (yes last week I said $1,000, but I know we can do 2k).  With 90+ members, that’s just barely $20/member, and we should be able to crush that goal.  As of tonight, we have $999 raised, half way there!!! Remember also to put in your spare change in the bucket at the gym, every dollar collected there equals 1 burpee I’ll do the on Friday November 10th at 6 pm.

Are you wanting to get some extra work in with a coach, or work on a specific goal or skill? How about trying one of our new Skill Sessions we are offering.  These are 30 or 60 minute sessions custom designed for you.  We have recently had success with athletes focusing on pull-ups, getting their first chest to bar pull-ups, and decreasing the time it takes for them to reach their goals with these one-on-one sessions.  If you too want to accelerate your progress, ask Nick or Meredith for more details.  The cost is $35 for a half hour or $65 for an hour . Sign up for your first or next, session by clicking here

Follow us on Instagram  @crossfit_surmount   And please request to join the CFS Members group on Facebook if you are not in the group yet.   Follow us there for great pictures, updates, and more!

This week….


  • Cleans; 4 round metcon with deadlifts, burpees, and thrusters on the heavier side


  • Chipper from, get those shoulders ready!


  • Overhead squats; another chipper that’s core and midline intensive


  • Accessory work for everyone, then get friendly with a med ball


  • Hang power snatches; then an EMOM x 18 with burpees and back squats


  • 3 person workout with relay running and so much more


  • Endurance Sunday: 800s with high volume, low weight barbell movements between