Great job for those of you who competed in the Monster Dash in Pittsboro this past Saturday. The Kids’ Obstacle Course we sponsored was a big hit as well.  Also congrats to those who competed in other events this weekend as well.  Share your successes and how CrossFit has helped you out!

This upcoming weekend, we have members Mike Allen and Stephen Cline running in the Tuna Relay, and we have a team of 6 competing Saturday in the Triangle Invitational at CrossFit RTP.  Those six are Jay Deleon, Jacob Deleon, Chris Marion, Ashlee Bullock, Lauren Connell, and Jaclyn Cook. Good luck everyone! More details about heat times and such will come out this week if you want to go support them

This week we’ll continue our Wendler strength cycle, focusing on 3 lifts: overhead squats, cleans, and hang power snatches.

Our monthly challenge of most meters rowed continues.  Record your name and total meters on the left side of the chalk board.  Make sure to update each time you add more meters.  Coach Marni is leading the pack, but many right behind her.

We’ll be kicking off our Nutrition Program on November 12th with a kickoff meeting, followed by a Nutrition Challenge. This is much like the Lurong Challenges, but not paleo or one diet specifically.  More total nutrition and healthy step and lifestyle based.  This will be led by Meredith and Kelly Patterson, two certified Dietitians, and will be an all encompassing program to meet all your nutrition needs.  Get all the details by clicking here.  Members and non-members may participate in the challenge, and any parts of the program.

The week before that, we’ll have SFH day at the box. SFH ( is a leading company supplying post workout protein products, as well as omega 3 fish oil supplements as well. I personally have switched to their products 100%, and love the taste and results.  They’ll be at every class on Monday November 6th for you to sample their products, and then we’ll begin selling them full time that day and going forward.  They have some great tasting products, including a cinnamon toast crunch flavored protein shake! 

Barbells for Boobs is November 11th. This is a great fundraiser, and certainly has a special place for many of us this year.  Buoy Bowls is confirmed for that day to be on-site.  You can start fundraising if you’d like or just join our team right now, by going to this link and click here.  Set up your page, and link it to CrossFit Surmount.  I have set the goal for the box to be $2,000 (yes last week I said $1,000, but I know we can do 2k).  With 90+ members, that’s just barely $20/member, and we should be able to crush that goal.  As of tonight, we have $631 raised!!! Remember also to put in your spare change in the bucket at the gym, every dollar collected there equals 1 burpee I’ll do the on Friday November 10th at 6 pm. 

T-shirts and tanks for this event are pre-order only! The sign up is at the front desk, and ends this Wednesday the 18th.  $5 from each order will got to Barbells for Boobs Foundation.  

Are you wanting to get some extra work in with a coach, or work on a specific goal or skill? How about trying one of our new Skill Sessions we are offering.  These are 30 or 60 minute sessions custom designed for you.  We have recently had success with athletes focusing on pull-ups, getting their first chest to bar pull-ups, and decreasing the time it takes for them to reach their goals with these one-on-one sessions.  If you too want to accelerate your progress, ask Nick or Meredith for more details.  The cost is $35 for a half hour or $65 for an hour . Sign up for your first or next, session by clicking here

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….


  • Cleans; 3 rounds of double unders, air squats, power clean and jerks


  • Weighted gymnastics movements; burpees and deadlift metcon


  • Overhead squats;


  • CrossFit New England’s own Hero WOD with push-ups and deadlifts


  • Hang power snatches; 2 shorter AMRAPs with kettlebells


  • Team workout with a baby not to be dropped (think plate=baby)


  • Endurance Sunday: Hero WOD with bodyweight movements and sprints