Coach Paul’s Weekly Update


Congratulations to all of you who achieved 3RM and/or “Karen” PRs! Your hard work and dedication paid off. Feel proud. Share your accomplishments. And don’t forget to put your PRs on the whiteboard!

Thanks to all of you who participated and generously supported “31 Heroes.” That was quite a challenging workout.

CrossFit Kids continues to go well. I encourage all of you to see Coach Nick in his element.

It was a joy having Lucky join us this past week! He’d make a great mascot. As many of you heard me mention, I employ the Dog Whisperer method of training: exercise, discipline, and then affection. Yup, I need to give you all more high fives (and an occasional hug for Tijuana).


→ Coach Paul will be hosting a Running Clinic Saturday, August 29 from 12:30 to 4:30 pm. Click here for additional details.

→ The next 10-week cycle of Endurance sessions begin September 2 and will be held Tuesday and Thursday morning from 7 to 8 am. Please let Coach Paul know if you’ll be participating. Successful completion of the Running Clinic is required. 

→ CrossFit Surmount will be hosting Lift Up Autism Saturday, September 12. Click here to register. Once again, I ask that all register even if you choose not to donate to this very worthy cause. 

→ CrossFit Surmount will be hosting the 5th Annual Xander Tribute WOD Saturday, September 26 to benefit Saving Grace. As in previous years, this is a partner WOD. Click here for additional details. Click here for the story of Xander. It’s a tearjerker.

→ Reminder that a member who brings guests for additional visits may do so for a $10 drop-in fee. That’s 50% off of visitor drop-in fee.

→ A reminder that beginning in September CrossFit Surmount will no longer offer a free session on Saturdays. CrossFit Express members who attend 3 days a week may attend Monday, Wednesday and Friday or Monday, Wednesday, and Saturday. Again, Express members may attend any of the 3 sessions (8:30, 9:45 or 11) held on Saturday.


CrossFit WODs

  • Monday
    • Bench press, pull-ups, and fast triplet
  • Tuesday
    • 30 back squats, power cleans, and 10-min AMRAP
  • Wednesday 
    • Up and down ladder
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Ring dips, parallette pass throughs, and leg & abs
  • Saturday 
    • OHS and running AFAP
  • Sunday
    • TBD

Express WODs

  • Monday
    • Running + quartet
  • Wednesday
    • Every other minute quartet
  • Friday 
    • Ring dips, parallette pass throughs, and leg & abs