We had two big groups attend the gymnastics clinics this weekend. I hope everyone learned something and improved. I know I did, and I was only able to catch the end of one.  Small improvements daily lead to big changes eventually. Keep chipping away at those goals.  If there is enough interest, we’ll have Dan back again for more clinics in the summer/fall. 
This upcoming Saturday, we have some athletes competing locally. Mark Dixon will be crushing The Festivus Games at GI Gym located at 3125 Gresham Lake Rd #112.  Coach James, Chris Marion, and Jacob will be dominating the WODBody Wars at CrossFit TTG in Cary.  Hoping as many as possible can pop in and give them support at some point during the day.  
Regional workouts for Mike Allen will be released this Thursday. We’ll be behind Mike the whole way, and we will be doing those workouts as part of our programming.  When you see Mike after this Thursday, be sure to give him some extra encouragement, and especially as he completes those workouts at the box the following week.  
Murph is perhaps our biggest one day event at CFS (held during Memorial Day weekend), and across most boxes in the world.  It will be held Monday May 28th at 8:30 and 9:45 am.  The workout is tough, as it should be, after you read up on who it is named after. And after, we have an epic cookout, lots of fun, and lots of community! Start your training now, and this year, Coach Doza is leading a special 5 week program tailored just to this workout. Reach out to him or I to let us know you’re in. It’s starts April 23rd, and runs Mondays at 6 am, and Wednesdays at 6:30 pm for 5 weeks right up to Murph. Like any workout, it can be scaled, so don’t be intimidated by the workout. If you want to register on the official Murph site, and get a shirt, or just learn more about the man, check out the link here: https://themurphchallenge.com/
We’ll be rolling out new summer shirts and tanks around this time too, just as a heads up. 
Scheduling Note: Starting in May, we’ll go back to our regular early monring schedule on Monday mornings. That means a 6 am class only, not a 5:30 and 6:30 am class.  As people’s schedules have eased up, and we hit the spring/summer season, we are adjusting accordingly.  

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….


  • Special Boston Marathon themed metcon (weather permitting)


  • 10 minute metcon, then accessory work


  • Thrusters and a 7 minute barbell/burpee metcon


  • Gymnastic skill work, fast metcon with gymanstics and a barbell


  • More thrusters, but with dumbbells, and toes-to-bar


  • Teams of 4!


  • Endurance Sunday, good prep for Murph