Coach Paul’s Weekly Update

The 2016 CrossFit Surmount Competition was a tremendous success! Congratulations to all who competed, and thank you to all who volunteered, judged, and spectated. I was particularly impressed by the number of folks who achieved PRs during the event. Well done!

The newly offered sessions held on Thursday (6 am, 9:30 am, & 6:30 pm) are already popular. I encourage each and every one of you to include rest days into your training. Yes, resting is part of your training. Both your mind and body need time to rest and recover.

The 2016 Lurong Living Resolution Challenge begins next Monday, January 18, and is open to all members (including Express). We will be completing the programmed workouts every Wednesday. If you miss a workout you may make it up during Open Gym hours. Be sure to register online and select CrossFit Surmount as your affiliate.

WOD Schedule Overview
Week 1: R16 ClusterTest
Week 2: Power Ball
Week 3: Snatch and Go
Week 4: Dead Sprint
Week 5 R16 Cluster Retest

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

→ Yoga Basics with Dr. Heather begins soon! 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 from 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
    • Power jerk
    • 5-min triplet AMRAP
  • Tuesday
    • Deadlift
    • Up and down triplet ladder
  • Wednesday 
    • Hero WOD
  • Thursday
    • Dumbbell floor press
    • Singled AFAP
  • Friday 
    • Hero WOD (fast and furious)
    • Partner WOD
  • Saturday 
    • Partner relay
  • Sunday
    • Barbell challenge

Express WODs

  • Monday
    • Renegade rows
    • 7-min triplet AMRAP
  • Wednesday
    • Back squats
    • 5-min couplet AMRAP