Coach Paul’s Weekly Update

Jonas certainly packed a punch. A reminder that CrossFit Surmount severe weather policy is that we follow Wake County Public Schools inclement weather: If WCPS are closed we are as well and if WCPS have a delayed opening we will as well (opening at 8:30 am). An announcement regarding Saturday and Sunday sessions will be made no later than one hour before the first session. All updates are made in Wodify, so check the website or app before traveling to the box!

I was disappointed that the January Gathering had to be cancelled. Look for an update regarding when and where our February Gathering will take place.

 The 2016 Lurong Living Resolution Challenge continues. A reminder that 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 2: Power Ball
Week 3: Snatch and Go
Week 4: Dead Sprint
Week 5: Cluster Retest

 The Burpee Mile will be THIS SATURDAY, January 30. We are still in need of volunteers! Please let me know if you’re available to assist.

 The 2016 CrossFit Game begins February 25! Be sure to register and select CrossFit Surmount as your affiliate.

CrossFit WODs

  • Monday
    • Deadlifts
    • Up and down ladder
  • Tuesday
    • Power jerks
    • Challenging triplet
  • Wednesday 
    • Resolution Challenge
  • Thursday
    • Headstands
    • 24-min EMOM (you’ll get to choose 1 of 4 skills)
  • Friday 
    • Three, 10-min AMRAPs of 5 activities
  • Saturday 
    • Team WOD
    • Burpee Mile!
  • Sunday
    • Games WOD

Express WODs

  • Monday
    • Deadlift
    • “Flowers”
  • Wednesday
    • Partner WOD