Coach Paul’s Weekly Update

Wednesday’s WOD was one to write home about. Remember, check your ego at the door.

We’re in between strength cycles. For the next couple of weeks we’ll be working on building skills and establishing baseline records. It’s going to be fun!


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

→ 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 have limited sessions Labor Day Weekend.  

— Friday @ 6:30 pm session CANCELLED. Express may attend the 5:30 pm session.
— ALL Sunday sessions CANCELLED, including Open Gym, Barbell Club, CrossFit, and CrossFit Kids.
— Sessions held Monday (Labor Day) @ 7 and 9:30 am ONLY. Express members may attend either session. All other sessions (6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm) are CANCELLED.

→ 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 GraceAs 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.

→ A reminder that beginning in September yoga sessions will be held both Wednesday evening from 7:30 to 8:30 and Sunday afternoon from noon until 1. Beginning in September members and non-members may attend sessions by purchasing punch cards.

CrossFit WODs

  • Monday
    • Thrusters and 7-min AMRAP
  • Tuesday
    • Bench press, pull-ups, and triplet
  • Wednesday 
    • Hero WOD
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Front squat, benchmark WOD, and surprise
  • Saturday 
    • Headstands, handstands, and benchmark WOD
  • Sunday
    • The Other Total

Express WODs

  • Monday
    • DB thrusters and 21-15-9 fast and furious
  • Wednesday
    • Partner WOD
  • Friday 
    • Headstands, handstands, and benchmark WOD