Alright, I think we now officially made it to fall temperatures. A nice relief in the box. All that humidity training though will pay off!
Yesterday we sponsored the Pittsboro Elementary 5K and Obstacle Course. Kids and all had a great time, and our very own Luke Waldstein (son of Jess), came in 3rd overall in the 5K!
This weekend coming up, we have two teams competing in The Triangle Invitational at CrossFit RTP.  Jaclyn, Asia, Alex, James, Mike Heflin, and Mac make up one team.  Erika, Ashlee, Lauren, Chris Marion, Chris Overman, and I make up the other team. Should be a fun day if anyone wants to come out and cheer us on! 
News last week was the announcement of The Reindeer Games. This will be our intrabox competition made up of teams of 4: 2 males, 2 females.  We’ll have 2 divisions: scaled/intermediate and RX. This will be a fun filled competition, and also one that won’t take your whole day. The goal is to be done by 2 pm at the latest.  Official sign-ups are coming, but start planning! Fun holiday dress and team names are encouraged!   Here are the division standards/requirements: Scaled/Intermediate: You are a member of CFS.  RX: Double unders, pull-ups, can RX most barbell workouts at CFS, and at least one male and one female who can do handstand push-ups and bar muscle-ups.  If you and your team are in between divisions, just ask me and I’ll help decide.  I also reserve the right to choose what division people are in (no sandbagging, but I don’t think that’ll be a worry with this crew). 
So this past week, did you not quite hit that clean and jerk number you were shooting for? It was just one day, so no biggie. But why not get some more work in on that?  October 21st, Coach Eric is back to host a clean and jerk seminar.  If you attended his last one, this one will be very different and build upon that. It will specifically focus on the overheard movement: the jerk.  And get into some thrusters and other overhead barbell complexes.  Sign up at the front desk, just 5 spots remain open.  
We are thrilled that we’ll be hosting Michele Letendre at the box on December 1st and 2nd. This is a very big get, and we’re very excited. Michele is the owner of Deka CrossFit in Quebec, and does the DekaComp Programming that we utilize.  She also is the coach of this past year’s 2nd place finishes Patrick Vellner and Laura Horvath at The Games, along with being a 6 times Games competitor herself.  Currently she is programming for Wodapalooza, arguably the 2nd biggest CrossFit competition after The Games.  More details on the clinic will be shared as I get them, but I just couldn’t wait to share the news.  Each day will be filled with discussions, hands on teaching in all CrossFit movements, and workouts as well.  Truly this will be something you won’t want to miss to be coached by the best of the best!
Our Teen Girls Program is back for our second session. Session one was truly incredible! The girls loved it, gained confidence, and learned so much.  We start up tomorrow, Monday October 15th. It’s an 8 week program that meets Mondays and Wednesdays, 3:30 to 4:45. Spread the word, it truly is an amazing program that combines fitness and life skills. Cost is $600 for the 8 week program, and can be paid in installments.  Reach out to me or Coach Marni or Susie Sutton for details and to reserve your spot.  Teens who bring a friend will get a 10% discount. 
As for programming this week, little less squats, and some more power lifting and gymnastics.  We’ll be working off some percentages on new maxes we just set.  
October 25th will be our Annual CrossFit Kids Halloween Party/Class.  5:30 to 6:15 pm, kids are encouraged to wear costumes, preferably something they can move in. It’ll be a great time, fun movements and games, and some yummy treats after.  
The monthly challenge is back! This month in the Halloween spirit of spooky things, we’re going to get upside down.  How much time upside at the gym can you accumulate for the month? Options are against the wall, free-standing, or feet on the box in a pike position.  Looking ahead, November we won’t have a challenge, but will rather challenge you to find a team to join the Reindeer Games on December 15th! 
Rockbot is the new official music player for CFS now.  What’s unique about it is you as members get to pick what is played.  First step is download the app, then check in when at CFS, then request the songs you’d like to hear during your class.

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….


  • Dip work on the rings; metcon of wall balls, push-ups, and longer runs


  • Snatch work; tough 20 minute EMOM combining weightlifting and gymnastics


  • Power clean and power jerks; fast 9 minute AMRAP of rowing/biking, pull-ups, and box jumps


  • Goat day fun!


  • Muscle-up skill work; double unders and power snatches


  • Partner fun!


  • Front squats; 22 minute AMRAP with running and dumbbells