Coach Paul’s Weekly Update

Congratulations to Coach Deborah for being named the Athlete of the Month! It’s been a delight to be a part of Coach Deborah’s fitness journey!

Stay focused on your fitness goals, folks. Don’t use the holidays as an excuse to over indulge. Yes, I’m talking to you.

→ The CrossFit Surmount Holiday Party will be held at Brewster’s Tavern THIS FRIDAY, December 11.

Coach Paul’s Birthday WOD will be held THIS SATURDAY, December 12! CrossFit Express members are invited to join in the festivities.

→ The 2016 CrossFit Surmount Competition will be held Saturday, January 9th, and includes Open and Rx events. For Rx, both men and women are required to be able to complete unassisted pull-ups, pushups, and ring dips. Additional details will be provided as the event approaches.

→ CrossFit Surmount will be hosting the 2016 Lurong Living Resolution Challenge! Additional Details provided soon. The Challenge begins January 18.

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

→ Beginning in 2016:

— Additional membership options will be available, including up to 3 visits/week membership.

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

— 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


→ 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
    • Press
    • 5-min AMRAP (including rope climbs)
  • Tuesday
    • Barbell complex
    • Partner WOD couplet
  • Wednesday 
    • Deadlift
    • 11-min AMRAP (with sprinting and crawling)
  • Thursday – Open Gym
  • Friday 
    • Lunges
    • Triplet tabata
  • Saturday 
    • Coach Paul’s Birthday WOD! (Express athletes are invited to participate)
  • Sunday
    • Hero WOD

Express WODs

  • Monday
    • Triplet tabata
  • Wednesday
    • Partner benchmark