Coach Paul’s Weekly Update

The Endurance athletes are off to a rollicking start!

A special thanks to Evelyn for leading sessions on Saturday!



→ CrossFit Surmount will be hosting Lift Up Autism THIS SATURDAY, September 12. Click here to register. Once again, I ask that all register even if you choose not to donate to this very worthy cause. 

 Dr. Heather will be offering and Inversions and Core Strength Clinic NEXT SATURDAY, September 19 from 1:30 to 3 pm. Click here for additional details. Cost is $20 for members and $25 for non-members. This is going to be fun!

→ CrossFit Surmount will be hosting the 5th Annual Xander Tribute WOD Saturday, September 26 to benefit Saving GraceAs in previous years, this is a partner WOD. Click here for additional details. Click here for the story of Xander. It’s a tearjerker.


CrossFit WODs

  • Monday
    • Hero WOD (Sessions at 7 and 9:30 am ONLY! Express members may attend either session.)
  • Tuesday
    • OHS and rowing benchmark
  • Wednesday 
    • Bench press and skill building
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Chipper
  • Saturday 
    • Deadlifts and Partner WOD
  • Sunday
    • Team WOD

Endurance WODs

  • Tuesday
    • Running Ladder
  • Thursday
    • Hill repeats (Meet at Apex Nature Park (2600 Evans Rd.)

Express WODs

  • Wednesday
    • Dumbbells
  • Friday 
    • Chipper