Congrats to the big group of runners we had at the Eno River Trail Run. Looked like a great time and great challenge! Love how many of you got involved and tried something new.  
This week is our “Spirit Week”.  Prizes each day for most spirit.  Rock it and get creative!
  • Monday 29th – Concert shirt day
    Tuesday 30th – CrossFit Surmount gear/colors day
    Wednesday 31st – Halloween…duh!
    Thursday 1st – 80s day
    Friday 2nd – Sports jersey day
Tomorrow Monday the 29th, Amanda Flowers will be at the box on Monday October 29th from 4 pm to 7 pm providing her dry needling services to help.  You can book her through this link:   There are still a few spots open. 
Get planning for 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). We also have confirmed Buoy Bowls will be on site serving up their delicious acai bowls and smoothies. 
December 21st is booked for our Holiday Party.  Save the date! We’ll be at Brewster’s on Lake Pine off 64.  Each member is welcome to bring a guest (adults only please).  It’s trivia night there too, so we’ll break up into teams and have a little competitive fun as well (hey we’re CrossFitters right, gotta have some competition).  
We are thrilled that we’ll be hosting Michele Letendre at the box on December 1st and 2nd for a 2 day clinic.  Or “clinique” as she says in French. 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!
We have delayed the start of our Teen Girls Program  for our second session. Still time to get in if you know someone who would be interested, please let us know.  Session one was truly incredible! The girls loved it, gained confidence, and learned so much. 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, more weightlifting with some challenging percentages. And some metcons with couplets that will build some intensity. We’ll have a benchmark workout on Thursday as well, a fun one. 
The monthly challenge is back! One week left! This month in the Halloween spirit of spooky things, we’re going to get upside down. Coach Heather and Doza are going for an hour, what’s your goal? Anything improves!  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….


  • HSPU work; burpee and running conditioning metcon


  • Snatches; short but intense EMOM of wall balls and pull-ups


  • Halloween! Zombie workout! This is going to be fuuuuun!


  • Benchmark workout, it’s a dirty one


  • Ring dip work; 20 minute AMRAP with squat cleans and rope climbs


  • Another trio workout…5 minute intervals


  • Front squats; metcon of running, DB step-ups, and KBS