The Marathon Row was truly amazing!  What a show of support from our not just our community, but the entire community including Apex Police, Garner Police, friends, family, and so many more!  As of Sunday, the total raised was just under $9,000!!!!  Truly amazing!  Congrats to all those who participated and set PRs for distance.  Thank you to Doza for coming up with this idea, Erika for DJ Rob, Lee for partnering us with the charity and having the police departments there, Wake Zone for the coffee, Courtney and Lorraine for the donuts, Kevin for the watermelon, and the list could go on and on for people who helped I’m sure I missed that made this happen.  We’re very proud to have been a part of this event with truly special people.   Go to to learn more about Chaney’s Champions or donate if you still would like to. 

We have some great prizes to give away as well for the time trials. Congratulations to the following, collect at the box:

Courtney Brock – #1 fundraiser – Lululemon gift card (thanks Coach Erika)

Heather Van Nest – fasted 2K – Lululemon gift card (thanks Coach Erika)

Tim Jones – fasted 1 K – Lululemon gift card (thanks Erika)

Chris Marion – fastest 500M – Rogue gift card (thanks Lee and Chaney’s Champions)

Wendy Fernandez – fastest female 500m – Lululemon gift card (thanks Erika)

Brad Donovan – 2nd place 500m – Rogue gift card (thanks Lee and Chaney’s Champions)

Jana Beukes – 2nd place female 500M – Rogue gift card (thanks Lee and Chaney’s Champions

This week, take note of class times: 

July 4th – 8:30 and 9:45 am classes only

July 5th – No 6 am, 7 am, or 6:30 pm classes. 

This week, programming wise you’ll get to know again the night before what the class will be. Hope you all enjoyed the change of pace with the “mystery week”.  A little bit old school, when there was no Wodify and you found out what the workout was only when you went into the gym and saw the whiteboard.  It’s a tough week ahead, with some longer tough metcons and a hero workout on Friday.  Fourth of July will be a fun but tough partner one as well, and Saturday’s partner workout is an endurance one for sure! 

June’s challenge wraps up this Sunday, and dedicated to Izzy, it’s toes to bar.  Totals will be announced this week, but great effort, that was a lot of toes to bar this month, not including all the ones we did in class too! 

The Ragnar Relay Trail race for October 5-6th outside of Charlotte is slowly getting closer. Let me know if you’d like to join the team. We need 8 people total, 4 ladies, 4 men.  So far, we have myself, Heather C, Jeff Hartman (maybe Kaitlin too), and Dave Bock committed.  Reach out to me if you are serious about joining our team. 

Our Pre-teens class in on vacation until August, as Coach Mirka is in Europe for a bit. We finished this session with a great class on Sunday!  Our Thursday Kids class is on break as well. We’ll be back in August with some fun new exciting programming! 

Follow us on Instagram @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….
• Bench press; power clean and rowing metcon

• Back squat, real heavy! DB snatch, burpee box jump, and wall ball AMRAP

• Deadlifts; power snatch and toes to bar EMOM

• Fourth of July special, 8:30 and 9:45 classes only

• Hero workout, starts with a Z

• Partner workout, dumbbells and 4k of running! 

• Heavy snatch 2 rep max; Fran style EMOM