Constantly varied, indeed! I hope that you are all enjoying the unexpected.

If you haven’t already done so, take a moment and read about Janet Allen’s (our May Athlete of the Month) fitness journey. I promise you’ll be inspired, and you may even shed a tear. Thank you, Janet, for sharing your story with all of us!

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. 

Members Susie Sutton and Jennifer Gautreau competed in the Zombie Run, a 5K “Mud Run,” at Panic Point in Youngsville this past Saturday. Their team name was “Undead Last” and was also comprised of Katie Sweet and Emily Brennan (not the former coach, Emily). Katie, Emily, and Jennifer have run this race together four times over the past three years, and this was Susie’s first race. The first time Jennifer ran the race she was not yet a member of CrossFit Surmount, and she recalls not making it through several of the obstacles. She had to walk around the obstacles that she couldn’t complete, the most challenging being the giant wall. Last April was the first run that Jennifer had competed in since joining CrossFit Surmount, and although she felt better doing the obstacles she left the race feeling that she could have done better. Now with 1.5 years of CrossFit under her belt it was a completely different story! Jennifer says that she felt much better prepared. Not only did she and Susie complete all the obstacles – and with no hesitation – they both rocked the monkey bars, one of the last obstacles. This meant that they didn’t have to run through the mud! Jennifer says that she gives 100% credit to CrossFit Surmount as she has vastly improved her upper body strength. Jennifer and Susie both noticed improved endurance while sprinting as being chased by zombies. “Undead Last” came in 1st place for all female teams and were the 2nd team to finish overall! Susie and Jennifer let me know just how accomplished they felt yesterday. Jennifer noted that she felt confident from start to finish and she truly felt like a different person. Their non-CrossFit teammates commented about how impressed they were with Susie’s and Jennifer’s abilities and even made comments on about their focused and controlled breathing while running. Susie, of course, was spot on breathing from start to finish!


 It’s still not too late to register for the Lurong Living Summertime Challenge! The Challenge begins NEXT MONDAY, May 11. All members are invited to participate.

 Beginning THIS WEEK, CrossFit Express is offered three days a week: Monday, Wednesday, and Friday, at both 7 am and 6:30 pm. The CrossFit Express members will be attending the 7 am and 6:30 pm sessions on Friday. If there is enough interest, additional CrossFit Express sessions (led by our very own Milton Doza) will be held Monday, Wednesday, and Friday at 6 am. Please let me know if you are or you know someone who is interested in participating!

 Due to continued low attendance rates, the Monday @ 7:30 pm session will no longer be held.

 Mark your calendars and help celebrate Coach Jeff’s birthday!

 Coach Paul will be leading a Running Clinic Saturday, May 16 from 1 to 5 pm. Class size is limited to 12, so be sure to register soon.

 Dr. Heather Cassese, our next door neighbor at Back To Basics Chiropractic, will be leading an Inversion Clinic 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. Workouts will be held at 8:30 and 9:45 am ONLY.


 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.

 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 15.

CrossFit WODs

  • Monday
    • Front squats
    • Weighted plank hold
    • Partner Hero WOD
  • Tuesday
    • Bench presses
    • Rope climbs
    • 11.5 minute DB workout
  • Wednesday
    • G2S2O
    • Hero WOD
  • Thursday – Rest Day and Open Gym
  • Friday – “Bring a Friend to CrossFit Surmount!” ~ Solo or partner workouts
    • 21-15-9 triplet
    • 2 RFT triplet
  • Saturday 
    • 5 (gruesome) RFT
  • Sunday
    • Weighted ring dip
    • Vertical holds
    • Heavy deadlifts

Endurance WODs

  • Tuesday
    • Running with a metronome
  • Thursday
    • A different kind of fartlek (meet at White Oak Church entrance of ATT)

CF Express WODs

  • Monday/Tuesday
    • Pushup and pull-ups
  • Wednesday/Thursday
    • 7-min AMRAP triplet
    • Rope climbs (be sure to wear protective clothing such as long socks)
    • 3, 1-min AMRAPs