Coach Paul’s Weekly Update

Congratulations to Courtney for her 1st Place Female Masters win in the Cold Bowl! Courtney has shown tremendous improvement since she joined the box, and she’s a delight to coach. Well done, Courtney! Congratulations to Holly and Coach Nick for competing in the Krispy Kreme Challenge! Be sure to ask them to share their stories.

 Just two more weeks to for until we complete the 2016 Lurong Living Resolution ChallengeA reminder that we will be completing the programmed workouts every Wednesday. If you miss a workout you may make it up during any gym hours. Be sure to arrange for a judge.

 The 2016 CrossFit Game begins February 25! Select CrossFit Surmount as your affiliate when registering. I strongly encourage each and every member to do so. A reminder that there are teen, scaled, and masters divisions. This is going to be fun!

CrossFit WODs

  • Monday
    • Revisit a hero WOD
  • Tuesday
    • Handstand pushups
    • Two, 4-minute couplets
  • Wednesday 
    • Resolution Challenge
  • Thursday
    • 5 rounds of couplets (and each couplet begins with a run)
  • Friday 
    • Overhead squat
    • Triplet with cash in row
  • Saturday 
    • Five, 3-minute triplets
  • Sunday
    • CrossFit Games WOD

Express WODs

  • Monday
    • Front squat
    • Benchmark row
  • Wednesday
    • Kind of like a Fight Gone Bad