Coach Paul’s Weekly Update

Saturday was a beautiful day for a Running Clinic! I achieved my goal of having those who attended who hate running, well, hate running less.

September is going to be a very busy month at CrossFit Surmount: Lift Up Autism, the Xander Tribute, Inversions and Core Strength Clinic (with Dr. Heather), the beginning of the next 10-week Endurance cycle, and twice weekly yoga (also with Dr. Heather). Be sure to mark your calendars!


→ IMPORTANT ANNOUNCEMENT! The Tuesday @ 7 am WOD will NOT be held from September 2 until October 27. 

→ CHANGE IN SCHEDULE! Open Gym will be held from 6 to 7 am Thursday, effective immediately. 

→ CHANGE IN SCHEDULE! Sunday Open Gym is cancelled, effective immediately. 

→ CHANGE IN SCHEDULE! The Sunday WOD will be held from 9:30 to 10:30, effective immediately. 

→ CHANGE IN SCHEDULE! The Sunday CrossFit Kids session will be held from 11 to 11:45, effective immediately. 

→ The next 10-week cycle of Endurance sessions begins THIS TUESDAY, September 1 and will be held Tuesday and Thursday mornings from 7 to 8 am. If you haven’t already done so, please let Coach Paul know if you’ll be participating. Successful completion of the Running Clinic is required. 

→ Yoga with Dr. Heather is now offered both Wednesday evening from 7:30 to 8:30 and Sunday afternoon from 12 to 1:15! For those of you who have not yet attended a yoga session I strongly encourage you to do so. The Wednesday session will be restorative and the Sunday session will be flow (like previous Wednesday sessions). The first visit for members is always free. You may purchase a 10-visit punch card ($50) or pay $10 drop-in fee to attend a session.

→ 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 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. 

 Dr. Heather will be offering and Inversions and Core Strength Clinic Saturday, September 19 from 1:30 to 3 pm. Click here for additional details. Cost is $20 for members and $25 for non-members. This is going to be fun!

→ 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 this month 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
    • Squat cleans and 9-min triplet
  • Tuesday
    • Bench press and ladder
  • Wednesday 
    • Partner WODs
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Deadlifts, rope climbs, and pull-up rig traverse
  • Saturday 
    • Complex and 15-min AMRAP with running
  • Sunday
    • CLOSED!

Endurance WODs

  • Tuesday
    • Time trials
  • Thursday
    • Native American Run (meet at White Oak Church entrance of American Tobacco Trail)

Express WODs

  • Monday
    • Dumbell back squats and couplet up & down ladder
  • Wednesday
    • 8-min AMRAP and 8-min tabata
  • Friday 
    • Deadlifts, rope climbs, and pull-up rig traverse