We begin week 2 of the Wendler lifting program this week after some awesome PRs last week.  With your lifts this week, use the weight you established this past week as your baseline. A lot of the lifting will be based off of 90% of that.  So for easy math, if your back squat 1 rep max is 100, then you’ll be using 90 pounds to base most of your lifts off this week.  So when the programming says 5 reps at 65%, it is 65% of 90%.  Yes, you need to be able to do math in CrossFit too!

Remember, just because you did not get a PR last week, don’t be discouraged. I did not get 4 PRs.  It’s just one day, and one lift.  You may not have been feeling good that day, you may not have been in town for a few days, or you just may not have got a PR for some other reason. Focus these next few weeks, and strength gains will come.

As Meredith and I are entering month 4 of ownership, we want to check in and see how we’re doing and what we can do to make CFS the best it can be for you and our community.  Please take 5 minutes to complete this short survey at this link: https://www.surveymonkey.com/r/SLGRXM2 to provide feedback.   And as always, you can always reach out to either of us at anytime as well.

Our very own Mary-Ann de Leon is participating in, and raising funds for this year’s Susan G. Komen Race for a Cure on May 6th. We’d love to have a big group participate as well, and you can donate and find out more info here: http://www.info-komen.org/site/TR?fr_id=6796&pg=personal&px=23337309  There is a 5K run and a 1k walk option as well.  This would be a great WOD for the day for sure!

No classes this Sunday due to the Easter holiday. Enjoy your day. 

For those who ordered an RPM jump rope, the order has been put in. They take 3 weeks to come in according to RPM.  Your Wodify account will be billed for those next cycle.

The Ragnar Relay Race is coming up the weekend of April 27-April 30 in Richmond.  Check out https://www.runragnar.com/event-detail/trail/richmond_va for more details.  We need 2 more people to join one of the teams. Please reach out to Kelli Kaspar or me for more details. It’s going to be an awesome time!  You need not be an ultra-marathoner to join.

Save the Dates: Grand Re-Opening on May 20th (more details to come, but we’ll have Buoy Bowls, games, a workout, and new gear with a new logo); and Murph and BBQ on Memorial Day, May 29th (also more details to come, but you get the idea, we’ll do Murph, then eat and drink).

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….

CrossFit

Monday

  • Back squats and a metcon with double unders, hang power cleans and med balls

Tuesday

  • Strict press, and a ladder metcon with burpees, front squats, and chest to bar pull-ups

Wednesday

  • Bench press, and a metcon with HSPUs and walking lunges

Thursday

  • Short Benchmark Friday, on a Thursday and a running and double under metcon

Friday

  • The benchmark most associated with CrossFit, and deadlifting to finish

Saturday

  • Not a team workout, a play of the Grinch workout

Sunday

  • Closed for Easter Sunday

Express

Monday/Tuesday

  • Descending ladder with ring rows, kettlebell swings and sit-ups

Wednesday/Thursday

  • Hang power clean work, and a 11 minute AMRAP with a bit of everything