Coach Paul’s Weekly Update

You’ll notice that this update is for the next two weeks, for, as you all know, I will be joining Coach Jeff in the Dominican Republic for a brief (and much needed) vacation. A special thank you to coaches, Deborah, Doza, Evelyn, Marni, and Nick for keeping things running in my absence.

The Thursday evening Endurance session is cancelled. Endurance will meet for the last time this cycle on Tuesday, May 24. Join me for the “Beer Mile” on Thursday, May 26!

Congratulations to Amy and Kelly-May, the winners of the “Bring a Friend to CrossFit” and “Membership Drive!”

I hope that you all enjoyed the recent 6-week skills and strength cycle. Many members achieved bar muscle up, handstand walking, and/or 90-second weighted plank hold PRs. Well done! We’ll be deloading this week and attempting new PRs for many lifts in the upcoming weeks. We’ll then begin a new strength and skills cycle, with activities and lifts TBA. Count on pistols be included!

CrossFit Surmount is a registered affiliate for the 2016 Lurong Living Summertime Challenge. Be sure to select CrossFit Surmount as your affiliate. Click here for details and be sure to take time to review the three diet levels. We will be completing a workout a week for five weeks beginning the week of May 16. The programmed workouts will be completed Wednesday of each week, beginning Wednesday, May 18.

Beginning Tuesday, May 17, CrossFit Express will be offered Tuesday and Thursday evenings from 5:30 to 6:15 pm.

The 1st Intrabox Team Competition will be held Saturday, July 9! Be sure to let me know team members and team name. You must confirm participation by June 1 so that we may be preparations for the event!

CrossFit WODs week of May 9

  • Monday
    • Press series deload
    • 21-18-15…9-6-3 triplet
  • Tuesday
    • Three, 7-minute couplets with squatting and jumping
  • Wednesday 
    • Hero WOD
  • Thursday
    • Pulling, squatting, snatching
  • Friday 
    • Clean series deload
    • 7 RFT  triplet
  • Saturday 
    • EMOM deadlifts
  • Sunday
    • Strict and heavy triplet

Express WODs

  • Monday
    • Benchmark WOD
  • Wednesday
    • Triplet

Endurance WODs

  • Tuesday
    • Jump rope running (meet at Wimberly entrance of ATT)
  • Thursday
    • SESSION CANCELLED!

CrossFit WODs week of May 16

  • Monday
    • Squats
  • Tuesday
    • Benchmark rowing WOD
    • More rowing
    • 3-min AMRAP
  • Wednesday 
    • Summertime Challenge Begins
  • Thursday
    • Quintet chipper
  • Friday 
    • Presses
  • Saturday 
    • EMOM deadlifts
  • Sunday
    • Games qualifier

Express WODs

  • Monday & Tuesday
    • Deadlift
    • 6-min AMRAP triplet
  • Wednesday & Thursday
    • 6 AMRAPs

Endurance WODs

  • Tuesday
    • 20, 1-minute rounds
  • Thursday
    • Hero WOD “Griff”