Coach Jennifer

CrossFit Surmount – CrossFitChoose 2, 3, or all 4 activities. We’ll also spend time working on skin the cats, back levers, and front levers.Metcon (Time)5 RFT 10 hang cleans (95/63) 20 deadlifts (95/63) 8 HC 20 lateral bar hops 6 HC 10 hand release...

“Zimmerman”

CrossFit Surmount – CrossFitZimmerman (AMRAP – Rounds and Reps)25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-upsIn honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November...

CFS Second Anniversary Celebration!

AnnouncementsOnly ONE WORKOUT will be held Sunday, April 5 at 11 am. The box will open at 10:45 so that you may warm up. You’ll need to. CrossFit Surmount – CrossFit1: CFS Anniversary WOD, Part 1 (AMRAP – Reps)5-min AMRAP 6-count burpeesRest 1 minute...

A Blast from the Past

CrossFit Surmount – CrossFitWe last completed this workout March 23, 2014.OPT A: Metcon (Time)Run 1 mile 
Then complete 6 rounds of 9 reps of the following:
 — Handstand pushups
 — Burpee pull-ups
 — Banded dead-lifts (185/133)
 — Ring dips
 — Burpee box jumps...

Dumbbells

CrossFit Surmount – CrossFitDeadlift (Ladder @ 45-50% of 1RM)Metcon (Time)20-10-20 burpee toes to bar 10-20-10 DB burpee