Coach Paul’s Weekly Update

Thanks for helping me celebrating my birthday! If you’re only as old as you feel then I’m 28.

It’s going to be a busy week! Make time to work out. Invite your family members and friends to join you!

I’m delighted that so many of you will be participating in the upcoming CrossFit Surmount Competition. This is going to be fun!

Be sure to tell all of your friends and family members about the Groupon deal of One Month of Unlimited CrossFit Classes from CrossFit Surmount (70% Off)!

Christmas Holiday Schedule

Thursday, December 24

  • Open Gym (both morning and evening sessions), CrossFit Kids, and Barbell Club CANCELLED
  • Special sessions held at 7, 8:30, 9:45, and 11:45 am! Express members are welcome to join us for “The Grinch”.

Friday, December 25


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

→ 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 offered Thursdays at 6 am, 9:30 am, and 6:30 pm.

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

New Year Schedule

Thursday, December 31

  • Open Gym (both morning and evening sessions), CrossFit Kids, and Barbell Club CANCELLED
  • Special sessions held at 7, 8:30, 9:45, 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
    • “The 12 Days of CrossFit”
  • Tuesday
    • Tabatas
    • Partner WD
  • Wednesday 
    • Barbell Challenge
  • Thursday
    • “The Grinch”
  • Friday – CLOSED
  • Saturday 
    • Team WOD
  • Sunday
    • Hero WOD

Express WODs

  • Monday
    • “The 12 Days of CrossFit Express”
  • Wednesday
    • Partner WOD