WOW!  What a week we had at The 2017 Reebok CrossFit Games!  It truly was an amazing 4 days packed with amazing athletes, events, vendors, fans, and so much more.  I would highly recommend anyone going if they have the chance.  Madison is a fun city too, with great food and beer.  Along with a lot of memories and lots of gear, I’m coming back with a lot of inspiration as well. One, to keep pushing myself to new fitness levels by seeing those athletes push themselves and how they train, but more so to keep pushing all of our members and continue to grow CFS in all sorts of different ways.  We learned so much from other affiliate owners, and the community is truly second to none. Big things on the way for CFS! Meredith and I had the opportunity to talk to CrossFit Founder and CEO Greg Glassman at length (though he really just wanted to talk to Meredith once he heard she was a dietitian). It was very interesting to hear the big plans he has for the fitness world, and specifically his fight to bring attention to the dangers of sugar in our diets. I’m sure you’ll hear me, or any of the other members who went to Madison gushing more about our time there this week, as it won’t be a week we’ll soon forget.  And thanks to the coaches who picked up the sessions in our absences.

Speaking of competitions…..

August 26th is our next Intrabox Team Competition.  This is a 4 person, co-ed event.  Sign-ups and standards are at the front desk, including the first workout.   We have 7 teams already signed up,and I’d love for 3 more teams to sign up, if not more. There is no limit of teams allowed, but the deadline to sign up is Sunday August 13th.  Start gathering your teams now!  I got some ideas for an event from this week’s Games. If you saw the one with the hay bales, then that’s my clue.

Our Community Board is officially open for business. It is located by the restrooms, over the cubbies. This is a place for members to post about their business, or perhaps an upcoming charity event they are involved with.  No need to ask to post something, just put it up there with a push pin. Our first local business to highlight is Moran, Inc owned by our very own Fernando Moran. Moran Inc. specializes in executive searches and financial services for families.  Check out the board for more info on this, and if you want your business or event highlighted, let me know.

Bingo wrapped up, and congrats to Chris Marion, Tijuana, and Pauline for winning $15 in free items from the fridge.  September we’ll have another fun challenge for our members.

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….


  • Back and front squat 1 rep max attempts; and a quick 7 minute EMOM with wall balls and sit-ups


  • Power snatch work, then a barbell-centric chipper


  • KB strengh work, then a thruster and toes to bar ascending couplet


  • Rope climb metcon – dress appropriately; banded sprint work


  • A Ben Bergeron special with burpees and running


  • 3 person team version of the hero WOD, 31 Heroes


  • Endurance Sunday: Barbell movements for reps after long runs