I hope everyone enjoyed “Baseline Week”. Or maybe enjoyed it until the Bergergon Beep Test. That certainly is a VERY humbling workout, but a great test of your fitness, and one that we can all improve upon.  We’ll retest all of those workouts and benchmarks in about 2 months to see your progress.

Big congratulations to Alex and Brian Covington and Chris and Asia Marion who teamed up to form “Couples Therapy” and finish 3rd in the Highway 55 Throwdown this weekend.  Way to represent, great job!  In 2 weeks we have a lot of CFS athletes competing in the Trained to Go Competition at TTG.   I think if I’m counting right, we have 6 teams, and maybe a 7th on the fence. That is going to be great! It is so awesome to see everyone competing and showing their fitness off. 
On June 30th, Coach Jay will be leading a short clinic on Crossover Symmetry. You all see the bands down at the end of the rig, but do we really know how to use them effectively? How about we have a PT show us so we can get the most effective use to warm-up, build strength, and cool down those shoulders, traps, scaps, and more!  Learn how to bulletproof those shoulders and ease those achy shoulders or warm-up quickly for a WOD. Spots are limited, and a sign-up sheet will be at the front desk this week. Cost is $20.
This month of June, our challgene is sit-ups and/or GHD sit-ups. Get ’em done, and strengthen that core!  So many people getting into it, this has definitely been our most participated in challenge, love seeing that!
Skiers are in full use, give them a try for a great conditioning alternative to running/biking/rowing.  They are easy to use, but tough to master.
No CrossFit Kids class this week, sorry I am unable to be there to lead it. 
We launched our fresh new website recently (where you’re reading this blog from). More to come on it, but we’re very excited with the new look. Check it out and let us know what you think.
Remember, we offer nutrition services to help you meet your goals. You can’t out train a bad diet, and as an athlete you need fuel your body like the sports car it is! Whether you want to lose weight, get meal prep ideas, take it to the next level with macros, fuel for an upcoming competition, or maybe even gain weight, we can help. Schedule an appointment right here to start it off…https://0485673.rcomhost.com/programs/nutrition-services/

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….


  • 3, 4 minute rounds with SDHP and core work


  • Dumbbells in a challenging lift and gymnastics


  • Barbell benchmark girl


  • Gymnastics and rope climbs


  • Weightlifting: front squats, push press, thrusters


  • Teams of 2, three 9 minute rounds


  • Endurance Sunday – 3 girl workouts meshed together