Coach Paul’s Weekly Update

A special Thank You to Coach Nick and Kelly-May for representing CrossFit Surmount at the St. Mary Magdalene Walkathon!

CFS will once again be hosting Barbells for Boobs THIS SATURDAY, November 14, a fundraiser for breast cancer awareness and research. We’ll once again be completing “Grace” and “Helen.” You may complete one or both of the workouts and you may complete solo or with a partner. Visitors are welcome. Please register NOW (free). Plan on wearing pink to show your support for breast cancer awareness!

Thanksgiving Holiday Schedule

Thanksgiving Day (Thursday, November 26)

  • Open Gym, CrossFit Kids, and Barbell Blue CANCELLED .

Friday, November 27

  • Sessions at 9:30 am, 11:45 am, 5:15 pm and 6:30 pm ONLY

The CrossFit Surmount Holiday Party will be held at Brewster’s Tavern Friday, December 11! Please be sure to RSVP so that we may get an accurate headcount.

CrossFit WODs

  • Monday
    • Complex (to get ready for “Grace”) and 1-min couplet
  • Tuesday
    • Back squats and and triplet AFAP (compliments of Coach Nick) with cash in
  • Wednesday 
    • Veteran’s Day Hero WOD
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Headstands, handstands, and vertical holds and Friday the 13th Partner WOD
  • Saturday 
    • Barbells for Boobs!
  • Sunday
    • 7 rounds for time

Express WODs

  • Monday
    • Partner benchmark
  • Wednesday
    • Push press and 7-min couplet AMRAP
  • Friday
    • Headstands, handstands, and vertical holds and Friday the 13th Partner WOD