Great job on the first workout of the Lurong Summertime Challenge! What are three activities we complete each and every week? Burpees, thrusters, and running (or rowing). We all know the reason why!

Again, a special thank you to all of you who have brought friends and family members to CrossFit Surmount. Heather, Pauline, and Gina have brought in the most guests. Thank you!

Click here for a well-written blog about cheating in CrossFit and share your thoughts.

May is “Bring a Friend to CrossFit Surmount” month!

1. You may bring a friend to ANY Friday session.

2. The member who brings the most friends will receive a $50 gift certificate to Bull City Running. (A drawing will be held in the event of a tie.)

3. If a friend joins you will earn $100 off your monthly membership. Yup, for each friend that joins! The individual(s) must remain a member for a minimum of 3 months at which time the money will be subtracted from monthly membership. If a friend joins Express you will earn $25 off membership. 


→ The next 10-week session of Endurance begins THIS TUESDAY, May 18 and will be held Tuesday & Thursday from 6:30 to 7:30 pm. Successful completion of a Running Clinic is a prerequisite for participation. A reminder that you must commit to attending the scheduled session and if you choose to also complete the CrossFit WOD you must “rest” a minimum of 4 hours between sessions.

→ A session has been added Tuesdays at 7 am.

 Vincent from WODBody Massage will be at the box THIS WEDNESDAY, May 20 from 1:30 to 7:30 pm. Jaclyn has already reserved 1:30 to 2:30!

 Dr. Heather Cassese, our next door neighbor at Back To Basics Chiropractic, will be leading an Inversion Clinic THIS SATURDAY, May 23 from 1:30 to 3 pm. I’ve taken many yoga classes with Heather, and she’s a very gifted and talented yogi and instructor. I can’t wait to learn how to better walk on my hands!

 CFS will be hosting The Murph Challenge on Memorial Day, May 25. Workouts will be held at 8:30 and 9:45 am ONLY.

 Many members will be running in the RWHRMA 5K Run Run and Walk on Saturday, May 30! This is a fun, family and pet friendly event! Proceeds from the event are funding the SHRM Foundation, which funds HR research. A portion of the proceeds will be donated to the Interfaith Food Shuttle.

 A reminder that many of the CrossFit Endurance athletes (including yours truly) will be racing either a 5K, 10K, or half marathon on Saturday, June 6 at the Race13.1 event held in North Hills.

 CrossFit Surmount will be hosting the 31Heroes WOD August 1. The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

 Join us for the CFS West Virginia Whitewater Rating Trip September 18 and 19! The Upper Gauley is continuous, big-volume, gut-wrenching whitewater from start to finish. It drops over 335 feet in fewer than 9 miles with over 40 action packed rapids, five of them boat crunching Class Vs. This is the express version of this getaway, so you get all the frenetic glory of the Upper Gauley, then take out before the middle section.

Since you’ll need a few calories to stockpile for this adrenaline rush, a hot country breakfast buffet, hot riverside lunch, and hearty dinner buffet, plus two nights of lodging of your choice to your one-day Upper Gauley Express.

$275/person — Must be at least 15 years old.

Please sign up at the box. Payment in the form of a personal check is due no later than May 31 (deadline extended).

CrossFit WODs

  • Monday 
    • Hang snatch 1RM and 10-min EMOM (Nothing but barbell today!)
  • Tuesday
    • Deadlift 1RM (finally!) and 5-min AMRAP
  • Wednesday 
    • Lurong Summertime Challenge mini workout
  • Thursday – Rest Day and Open Gym
  • Friday – “Bring a Friend to CrossFit Surmount!”
    • Back squats
    • Solo or partner “fight”
  • Saturday 
    • Touch and Go
    • Partner/Team workout
  • Sunday
    • Benchmark
  • MEMORIAL DAY “Murph”

Endurance WODs

  • Tuesday
    • Benchmark
  • Thursday
    • Down and Up and Percentages but No Math

Express WODs

  • Monday
    • 15 seconds of work for 15 rounds (It’s more difficult than it may sound!)
  • Wednesday
    • Lurong Summertime Challenge mini workout