Coach Paul’s Weekly Update

Thanks to all of you who attended the 2015 Holiday Party, and a very special thanks to the crew at Brewster’s Pub for hosting!

Congratulations to all of you who continue to achieve PRs. Be sure to look at the CrossFit Kids PR board as well. We have some very strong young athletes.

→ The 2016 CrossFit Surmount Competition will be held Saturday, January 9th, and includes Open and Rx events.

  • Rx requirements: unassisted pull-ups, handstand pushups, toes to bar, box jumps (30/24) and unassisted ring dips (males only)
  • Open requirements: ring rows, unassisted pushups, box step ups (24/20) and knees to 90
  • Additional movements such as rowing, burpees, wall ball shots, KB swings, and powerlifting and Olympic lifting may be included
  • You MUST commit by Wednesday, December 16!

→ CrossFit Surmount will be hosting the 2016 Lurong Living Resolution Challenge! The Challenge begins January 18. Be sure to register online and select CrossFit Surmount as your affiliate.

→ The Burpee Mile will be held Saturday, January 30. Additional requirements and details provided as the date approaches.

→ Beginning in 2016:

— Up to 3 visits/week membership for $135/month. Membership does not include Open Gym or Sunday WOD.

— Additional sessions will be offered Thursdays at 6 am, 9:30 am, and 6:30 pm.

— Additional Open Gym hours will be offered for members with unlimited membership.

Christmas Holiday Schedule

Thursday, December 24

  • Open Gym (both morning and evening sessions), CrossFit Kids, and Barbell Club CANCELLED
  • Special sessions held at 7, 8, 9:30, and 11:45 am!

Friday, December 25


New Year Schedule

Thursday, December 31

  • Open Gym (both morning and evening sessions), CrossFit Kids, and Barbell Club CANCELLED
  • Special sessions held at 7, 8, 9:30, and 11:45 am!

Friday, January 1

  • Sessions held at 8:30, 9:30, 4, 5:15, and 6:30 pm ONLY. (6, 7, and 11:45 sessions cancelled)

→ Yoga Basics with Dr. Heather! Everyone says, “You should do yoga!” You may not, however, have any clue as to what it is or where to begin. Maybe you’ve been to a yoga class and felt completely overwhelmed and lost, not sure you’re doing anything right.

Yoga Basics is a 3-part workshop designed to help beginners navigate the poses, names of poses, feelings to expect, and instructions for doing it correctly. But it’s not just for beginners, as even the most advanced student can benefit from this workshop as we will cover breathing exercises (pranayama), meditation practices, and alignment issues that might get overlooked in the typical class setting.

Yoga Basics is designed for all levels, all ages, and all body types/conditions.

Dates: January 17th, 24th, and 31st 1:30-3:30pm

Price: $75 for all 3 workshops; $30 for 1 workshop

CrossFit Surmount Members: $65 for all 3; $25 for 1 (This offer will be extending to CrossFit members who bring friends as well!)

Sign-up now at the box or email Dr. Heather at

CrossFit WODs

  • Monday
    • Practice getting vertical
    • Power snatch
    • 21-15-9 couplet (of some of Coach Paul’s favorites)
  • Tuesday
    • Front squat
    • 5-min AMRAP couplet
  • Wednesday 
    • Clean & jerk complex
    • AFAP triplet
  • Thursday – Open Gym
  • Friday 
    • Deadlift
    • 21-15-9 triplet
  • Saturday 
    • Hero WOD
  • Sunday
    • 3 RFT couplet

Express WODs

  • Monday
    • Sumo deadlift
    • 21-15-9 couplet
  • Wednesday
    • 24-min quartet with a plate