Coach Paul’s Weekly Update

I hope that you all had a wonderful holiday! I’ve heard many of you set goals for next year. Be sure to share with members and coaches as we’ll help hold you accountable.

A very special thank you to Wendy for designing the tee shirts!

The CrossFit Surmount Competition is next weekend. I’ll be posting additional information on the members Facebook page.

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)!

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 9:45 and 11 am ONLY! All other sessions are cancelled.

→ 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 January:

— Up to 3 visits/week membership for $135/month. Membership does not include Open Gym or Sunday WOD. Please let me know if you’d like to change your membership plan.

— Additional sessions offered Thursdays at 6 am, 9:30 am, and 6:30 pm beginning NEXT Thursday.

— Additional Open Gym hours will be offered for members with unlimited membership. Monday, Wednesday, and Friday from 7 to 9:30 am and 4 to 6:15 pm. No additional Open Gym hours will be offered at this time.

→ 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
    • Deadlift
    • 21-15-9 triplet
  • Tuesday
    • Partner WOD
  • Wednesday 
    • Double unders
    • Benchmark WOD
  • Thursday
    • Barbell workout (20-minunte time cap)
  • Friday 
    • New Year’s WOD
  • Saturday 
    • Behind the neck jerk
    • 10-minute triplet
  • Sunday
    • Negative handstand pushups
    • Tabata triplet

Express WODs

  • Monday
    • Benchmark WOD
  • Wednesday
    • Thrusters
    • 10-minute triplet