The Open is over, and congratulations to all of you who completed those workouts, especially 19.5! Special congratulations to The Clean Jerks, this year’s Intramural Champions, by just 1 point over Jacked in the Box. It was close down to the wire! The banner will be going up soon to celebrate your accomplishment, as well as prizes to come! Individually, Coach Heather was our top RX female, Brad Coats and Tom Pecora our top RX males, Mirka our top scaled female, and Mark Carter our top scaled male (also 26th in the world!!!)! There were so many individual accomplishments, moments, PRs, finishes, etc… that I can’t list them here, it was truly amazing. All the energy, enthusiasm, and community as well is something that can’t be matched!
This year only, there will be two Opens, as CrossFit is resetting their annual calendar to have The Open in October each year. So we’ll get to do this again in October, with different workouts and different teams! Think of what you want to have by the time that rolls around – is it pull-ups, muscle-ups, handstand push-ups, or maybe something else. Let your coaches know so we can help you get there.
This month, our monthly challenge kicks back up. It is rounds of “Cindy”. Cindy is 5 pull-ups, 10 push-ups, and 15 air squats. So before or after a class, get in a few rounds. This should prep you nicely for Murph in May.
CORE starts up session 2 on April 4th. Sign up at the box to reserve your space.
We have just 1 spot left.
CORE is Tuesday and Thursday nights from 5:30 to 7 pm, and Sundays from 10 to 11:30 am. This session will focus on the clean and jerk, with some front squat added on skill days. Skills will include handstand work and muscle up work. Here is a sample week:
Sunday: Clean and jerk + metcon
Tuesday: Front squat + handstand/core skill work + metcon
Thursday: Front squat + muscle-up/pull-up skill work + metcon
Programming wise, it’s our last “recovery week”, before we start a true strength cycle and start building up again. We have added in Fran as well on Friday, as I know many of you have requested it, and we feel it will be perfect timing having just completed 19.5.
Buoy Bowls will be here this Saturday, 9-1.
Our CFS Men’s Softball got in the win column this past Wednesday. This week we play Monday at 8 pm at Hunter St Park, and Wednesday at 8 at Salem Middle. Find the guys in the great looking red jerseys, and find us afterwards at our sponsor Brewster’s Pub for a post game refreshment.
Murph will be Monday May 27th. You can register if you’d like by clicking here , but it’s not required to do the workout. This allows you to get a shirt and donate to the cause. Make sure you register with CFS as your affiliate, as we are an Official Host. We’ll likely have 3 classes this year to spread out the crowd, followed by our annual cookout and fun. Let’s hope for better weather this year.
Our Pre-teens Kids Class is 11 am on Sundays going forward, led by Coach Mirka. First class always free, this is done on a punch card, and designed for athletes 9-12 years old. Ask Coach Nick or Mirka if you think it would be good for your child.
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!
• Endurance: lots of running, deadlifts, and burpees
• Power snatch+ hang snatch+ OHS strength complex; toes to bar and jump rope metcon
• Ring dips; 16 minute AMRAP of hang cleans, front squats, box jumps
• The longest mile: 100 m sprints, sit-ups, push-ups, burpees
• Fran! Brace yo self
• Partner workout of running, rope climbs, wall walks, burpees (again, yup!)
• EMOM style workout with the barbell of snatches, clean and jerks, box jumps