Well we dodged the hurricane! That’s a victory. And here comes fall and football season is underway. We don’t have pumpkin spice lattes, but we do have pumpkin pie Perfect Bars in the fridge haha! As school starts back up, and perhaps that changes your routine, make sure you keep yourself in mind too and don’t forgo your gym time. You need it for you!
This Friday the 13th, come out to Glory Days at 7 pm for our monthly get together. Just a casual opportunity to grab a bite and a drink with fellow box mates and meet some new people or catch up with old ones. It’s family friendly too!
The 2020 Open is….open, for registration! Yes, that’s what it is being called since it will lead into the 2020 Games. It starts October 10th, but register now so we can set everyone up for our in-house fun.
Register here: https://games.crossfit.com/open
We already have 3 early birds signed up – Lee, Jason Breda, and myself. 2020 CFS Open shirts will also be coming out soon for pre-order.
This week, programming wise we are adding in a strength cycle geared towards 1 rep maxes in the back squat and push press. Lots of members have asked for some 1 rep maxes, so this fits in nicely. We just finished a clean and jerk 1 rep max 2 weeks ago, and CORE is focusing on deadlifts, so back squats and push press were a great match. We’ll follow the Wendler format for this 5 week program. We also have a new dumbbell movement on Monday, and a memorial workout for September 11th on Wednesday this week. Another fun week ahead, just a month from The Open!
Our Men’s Softball team is 4-2 after a narrow victory on Wednesday. This week we play Monday at 8 pm at Hunter Street Park, and Wednesday 7 pm at Salem Middle.
The September challenge is synchronized partner burpees with a “high 10” at the top. Coach Mirka is leading the charge and grabbing people to do burpees before or after class! Get it!
The last CORE for 2019 is underway. It will fun to mid-October, and then we’ll finish with some One-Ton Challenge Programming in it’s place. More to come on that!
There’s an upcoming 40 mile trail race that you can have anywhere between 1-10 teammates.. It’s called the Shakori Trail Race. It’s a 4 mile loop, and just in Chatham County. Here’s the info – https://www.shakori40ultra.com/ would love to have a team for that too. I created a sign up sheet posted at the gym to put your name down to coordinate efforts since so many people have expressed interest. Hopefully this spurs people to come together to form a team.
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!
• Back squat – establish 1 rep max for cycle; 3 x 5 minute amrap with DBs and toes to bar
• Chin up and pull up workout; metcon with 800m run and shoulder to OH
• 9/11 Memorial Workout
• Hero WOD – devil’s presses, lunges, squats
• Push press – establish 1 rep max for cycle; chipper WOD but with a tabata clock
• Teams of 3, and slam balls come out!
• Pistols; partner E5MOM with running, KBS, and OHS