I know everyone loved that Bergeron Beep Test on Friday!  Wow, what a humbling workout!  We’ll re-test that one again someday, but no time in the near future, fear not.  This week has 4 workouts that we have done before, so again a chance to check out your progress.  Lots of great improvements this week when we retested 17.1.  But also remember, it’s just one day in your fitness journey, and not to be discouraged if you didn’t achieve a PR.  You’re fitter than you were before.

This Saturday, August 26th is our Intrabox Team Competition.  Doors will open at 7 am, with the first event kicking off at 8 am.  My goal is to have the competition complete by 2 pm for those of you planners.  We have 8 teams ready to rock and roll!  There will be no regularly scheduled classes that day.  We could use lots of loud spectators, and can use plenty of volunteers to help with event set-ups and judging.  Even if you can only be there a little bit, any bit of help would be most appreciated.  Don’t be nervous about judging, the movements are not complex to judge, and the majority of the work of the judge is counting reps.  I’ll post in Facebook where you can reply if you are able.

5 Star Nutrition will be at the box the day of the Competition as well. They’ll be giving out samples, and educating on the products they offer.

Our very own Debbie Howard will also be there setting up her massage table for the athletes competing.  For those of you who haven’t had a session with Debbie, I highly recommend it.  It does wonders for those sore muscles and mobility, and aides a tremendous amount in recovery.  Reach out to Debbie for an appointment, as she books up quick due to her popularity.

Again, lots of new members continue to come in, thanks for everyone’s referrals, as that is our #1 source of new members. Keep up the great community work, and welcome and introduce yourself to anyone you don’t recognize.

Monday September 4th is Labor Day, and we’ll celebrate with classes offsite at the Apex sand volleyball courts on Apex Barbecue Rd (off Evans).  The workout that day will be in the sand, so dress appropriately and bring hydration.  We’ll have 2 classes that day, 8:30 and 9:45 am.  Of course, weather permitting. 

We are officially registered as a Barbells for Boobs team! We will be having this event on Saturday October 14th. More info to come soon, but pencil that in your schedule. This is a great fundraiser, and certainly has a special place for many of us this year.  You can start fundraising if you’d like or just join our team right now, by going to this link and click here.

Remember our referral program: Anytime you bring a friend in to try out CrossFit Surmount, you get a Fit Aid or Kill Cliff from the fridge on the house! Furthermore, should that person join, your next month’s membership will be discounted by 15%.  Many of you have brought in new members recently, and will see that discount in your next invoice.  There’s no limit to how many drinks you can earn, and how many months of discounts you can earn either.  You love CrossFit Surmount, and it’s more fun with friends and family, so bring them in and reap the rewards. (Note: This program applies to new members only, not bringing in a former member, though we’d love to see them too)

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….


  • Gymnastics focused benchmark workout


  • Back squats and a metcon with barbells and running


  • A boxing benchmark in honor of the upcoming McGregor and Mayweather fight


  • 3 position clean and jerks, then a tabata style metcon with deadlifts and box jumps


  • A recent Open and Games workout (not recommended if you’re competing Saturday)


  • Intrabox Competition, no regular classes (at home WOD: Tabata each of air squats, sit-ups, push-ups)


  • Endurance Sunday: Not a long one, but another past Open workout that tests midrange endurance