Murph was an unbelievable day at CFS!  It was perhaps my favorite, and not just because of the giant water slide. I think it was a record for participation, as we had over 90 people workout today – from people just starting their CrossFit journey, to veterans, to drop-ins, to old friends coming back.  It was a great day, and what it’s all about: fitness with friends.  Of course Murph and Memorial Day we thank all our veterans and active duty for their service, we are eternally grateful!  Make sure you hydrate well and eat well the day following Murph, and roll and stretch. Thanks to everyone who helped today make such a success.  DJ Donkey Kong brought the tunes, Jim and Josh from Brewster’s cooked up some great food, and Jeff Kelly from Inflatables was clutch with the water slide.  I have all their business cards up front if you want for your next event.  Thanks to all the coaches who helped out in numerous ways. And thanks to all you members for bringing food and bringing great spirit and effort to the workout!  355 days until Murph 2020! 

It is test week at CFS in terms of workouts. Murph kicked it off, now we do some individual testing.  Tuesday is programmed to get you moving, a nice recovery workout day after Murph.  But after that, we get right into our test week after a long build up cycle. We’ll test gymnastics and weightlifting all week long, with some metcons after each to follow! 

New spring CFS shirts are in, pick yours up if you pre-ordered, they are organized nicely in bins up front. If you did not pre-order, we will have a few left over for sale start in a week.  

Our next big event is the Martathon Row at the end of June to benefit Chaney’s Champions. More info coming soon, but save the date, June 29th. 

This month’s monthly challenge is nearly over, it’s rope climbs, any kind! Wear those long socks, or go legless! The ropes are right there on your way in and out, do 1 every time you pass the ropes and you’ll get a bunch quick! Some impressive numbers are up already. Try one out next time. 

Also we’re putting a Ragnar Relay Trail team together for October 5-6th outside of Charlotte. Let me know if you’d like to join the team. We need 8, 4 ladies, 4 men.  So far, we have myself, Heather C, and Dave Bock committed.  Reach out to me if you are serious about joining our team. 

Our CFS Men’s Softball has one regular season game left, this Wednesday 8 pm at Salem Middle before we start our playoff run to the Championship! 


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….
• Murph!

• Recovery day, tabatas, choose your own intensity

• Snatch 1 rep max; KB snatch and double under metcon

• Handstand push-up test and pull-up test; wall balls, hang power cleans, and 400m run metcon

• Clean and jerk 1 rep max; 16 minute EMOM of burpees, KBS, and bar muscle-ups

• Partner farmer carry workout

• Thrusters, rowing, chest to bar! 2 rep front squat max