One month of Meredith and I owning CrossFit Surmount is almost up, crazy how fast it went! Thank you to everyone who continues to come in and work your tails off towards your goals.  We will soon be adding a “Goal Board” , similar to the “PR Board”, where you can put your goals up for everyone to see, and help hold yourself and others accountable.

Some of your goals may be dietary, and we are pleased to offer a new feature to complement your training.  Meredith is available for one-on-one, 30 minute appointments to help you with any of those nutritional needs.  So many people ask questions about what to eat before or after workouts, how much protein they need, etc…. The truth is, there is not a “one size fits all” answer. Meredith is here for you, as our licensed and Registered Dietitian Nutritionist.  Email her at to set up an appointment.  The cost is $25 per half hour for members.  This is discounted for members, as similar consults are upwards of $75 an hour.

The 2017 New Year’s Resolution Lurong Challenge continues into week 3 of 5.  We are currently the top ranked affiliate in all of North Carolina, and 14th out 150+ in the country! Super impressive! Keep it up guys.  With the Super Bowl on Sunday, don’t let it be an opportunity to slip off your progress.  There are tons of great “game-day” type paleo and healthy recipes that are alternatives to Doritos and pizza rolls that you can find online.  This week’s Lurong Challenge WOD is from a previous Challenge. A doozy to say the least!

The CrossFit Games Open Season starts on February 23rd. My favorite time of the year.  We have lots of fun stuff planned for the Open this year, including some head-to-head fun competition between members, team events, and some prime time events. You’ll want to sign up for it, and registration is open now here.  Coming off the team competition, this is a great individual series of events that will push you and test you along the way.  Many new PRs and achievements come during the Open. You’ll begin seeing me post more things about this very soon. You won’t want to miss out!

You’ll notice starting this week also, there will be fewer pictures posted on Facebook from the workouts.  The coaches’ main goal is to lead an effective, safe, fun, and encouraging class.  Though we will still post pictures of great performances and solid lifts, the number of pics will decline.  Plus, who really wants a picture of themselves mid toes-to-bar anyways?

We have a new updated Instagram page:  @crossfit_surmount    Follow us there for great pictures, updates, and more!

This week….



  • Chipper with double unders, kb swings, back squats and rope climbs (don’t forget your high socks)


  • All barbell, all day long….


  • Lurong WOD #3 – 7 minutes of front squats and burpees; plus a 12 minute gymnasty WOD


  • 20 minute AMRAP of HSPU, power cleans, deadlifts, and some wall balls thrown in (why not?)


  • Benchmark Friday, another lady


  • 2 person team partner workout of 4 – 6 minute AMRAPs


  • Perhaps one of the most challenging Open workouts to date



  • Ghost


  • Bodyweight Benchmark Friday, even though it’s on a Wednesday/Thursday