Coach Paul’s Weekly Update

What an amazing week! I’ve run the numbers, and I’m impressed. Overall, 78, 76, & 77% of athletes achieved clean & jerk, bench press, and snatch 1RM PRs, respectively. I’m particularly proud of athletes who achieved 3 PRs this week. Well done! I’m very much looking forward to our next strength cycle.

Expect the unexpected through the end of the month, as we’re between strength cycles and the coaches will be programming WODs beginning August 15. This is going to be fun!

Greg Kanellis is the August Athlete of the Month! As many of you know, Greg and his lovely wife, Kelly, welcomed their first child, Kara, into the world mere weeks ago. Kelly (my favorite Kanellis) worked out at CrossFit Surmount the day before she gave birth!

This is the final week of the current 10-week Endurance session, and the time has flown by very quickly. We’ll be taking a short break from Endurance and then another 10-week session will be held Tuesday and Thursday evenings from 6:30 to 7:30 pm beginning August 23.

Look below and you’ll notice that there is now a preview of CrossFit Kids and Barbell Club WODs. Thanks for providing, Coach Nick and Coach Josh!

If there is enough interest, CrossFit Kids will be offered Monday and Wednesday evenings from 5:15 to 6. Let Coach Nick, Coach Josh, or me know if you’re interested.

Coach Nick will be leading a Pull-up Clinic Saturday, August 13 from 11 am until noon. The clinic is fee of charge to all athletes with unlimited membership. Yes, membership has its privileges! Please note that the regularly scheduled 11 am session will not be held that day.

I will be leading a Running Clinic Saturday, August 20 from 8 am to noon. Many of you have attended previous sessions, and I suggest you talk with them about the benefits of attending the clinic. Please RSVP no later than August 15.

CFS will be participating in the Lurong Living Championship Challenge and registration has begun. I encourage members committed to actively participating in the Challenge to register. There are currently 18 members registered, and the Challenge begins September 12.

CrossFit Surmount will be sponsoring the Pollard 5K on Saturday, September 10. Additional details provided soon.

As we did last year, members are invited to join us September 9, 10 and 11 for the Upper Gauley Whitewater Rafting trip in WV. The price is $250 per person and cost will go down if we have more people join us. The price includes campsite, breakfast, lunch and dinner on Saturday and rafting. Please let me know if you plan to join us. Will ask for a 50% deposit by mid August.


  • Monday
    • 5 bodyweight tabatas
  • Tuesday
    • intervals (nothing but barbell!)
  • Wednesday 
    • Benchmark WOD
  • Thursday
    • Hero WOD (featured at The Games)
  • Friday 
    • 2 ladders (deadlift and ?)
  • Saturday 
    • Team WOD
  • Sunday
    • Benchmark WOD


  • Monday & Tuesday
    • 3 rounds of 4, 1-minute intervals
  • Wednesday & Thursday
    • Benchmark WOD (kind of)


  • Tuesday
    • Run 1 mile whilst jumping rope (bring your jump rope and meet at Wimberly access of ATT)
  • Thursday
    • Hero WOD “Griff,” “Griff X 2,” or “Bradshaw” (meet at Wimberly access of ATT)

Kids | It’s the Olympics! 

  • Thursday
    • Sprints
    • Triple jumps
  • Sunday
    • “Shot puts”
    • High jumps

Barbell Club

  • Monday
    • Olympic lifts
  • Tuesday 
    • Back squat
    • Bench press
    • Box jumps
    • Pistols
  • Thursday 
    • Deadlift
    • Press and seated press