The biggest time of the year for CrossFit is here! The Open! We have 45 people signed up! That’s amazing!  Hints from CrossFit Headquarters have been given that this weeks workout will include dumbbells.  If any of you have extra sets of 55’s, 35s, 25s, 15s, or 10s, we could use them for Friday. It would be greatly appreciated.  Teams for the Intramural Open will be announced very soon, then I hope to hear from some people ready to volunteer for Thursday night lights to get after it!  Sign up is also next to the chalk board.

Join us Thursday at the box at 7:45 pm to watch the announcement of the first workout. Then 4 members will get right into it for all to see and cheer on.  Feel free to bring your own refreshments as well.

You’ll notice the next 5 weeks, programming on Thursday will be skewed towards skill building, with a bodyweight metcon that can be scaled to be a recovery type workout. This is so you are not too burnt out for the Open workout on Friday, and with that being an unknown until Thursday night, I don’t want to double up on programming the same thing 2 days in a row.

The 2017 New Year’s Resolution Lurong Challenge is complete as of tonight, Sunday. Final results will not roll in until Wednesday, as you have time to enter your final weight and measurements until then.  Right now, our very own Mike Allen and Janet Allen have a shot at being #1 in the country in their age groups.  We are still #1 in NC, and in the top 15 in the nation. Awesome job by everyone! I look forward to seeing the success stories from each of you and what you learned.

Thanks to anyone who brought in a visitor for the Community Workout on Saturday.  We’ll have those about once a month going forward.  And for those of you with friends who could not make it, remember they can try a free class anytime, just give me or one of the coaches a heads up.

We have a new updated Instagram page:  @crossfit_surmount   And please request to join the CFS Members group on Facebook if you are not in the group yet.   Follow us there for great pictures, updates, and more!

This week….



  • Push press EMOM, then three 5 minute AMRAPs designed by Coach Evelyn


  • KB thrusters in a metcon, some speedwork, and a core tabata


  • Back squats, and another Coach Evelyn 11 minute AMRAP


  • Gymnastics work, a 10 minute AMRAP with burpees, and another core tabata


  • Open workout 17.1….any guesses what it could be?


  • Team workout with thrusters and burpees


  • KB, double under and sit up metcon, followed by a snatch and overhead squat progression



  • Tabata time


  • 3 rounds for time of deadlifts, burpees, situps and mountain climbers