As the calendar turns to July, we start to pick up our programming a bit after our 4 week re-introduction plan.  You’ll see a little more percentage work rather than perceived exertion, and some more specific targets on the metcons.  Remember, no matter what, it can all be tailored up or down to meet you where you are at.  Our programming will be designed to ramp up for The Open  that was scheduled in October, but that will very likely be pushed off with changes to The CrossFit Games in general.

Speaking of change, CrossFit, Inc. was recently sold to new owner, Eric Roza, an affiliate owner from Colorado. This change is very much welcomed, and I truly believe will be a great move for CrossFit as a whole, and help improve the fitness and lives of so many.  Of course at CrossFit Surmount, we’ll keep doing what we’re doing and lead by our mission to provide fitness in a safe, family, all-inclusive, and fun environment! 

July 4th is this Saturday of course, and we had planned to do Murph at the box that day, with our annual celebration and cook-out and community fun. Unfortunately, we will need to again postpone that date due to COVID-19 restrictions, this time, to a date TBD. In my mind, I’m thinking Labor Day, but stay tuned. One day for sure…! Just means you have more time to prep and train for it, right? 

Instead of Murph this Saturday, we will still have a Hero WOD on Independence Day and offer 3 class times – 7:30, 9, and 10:30 am.  Note on Friday afternoon we will not have any classes this week – get in the AM. 

Our weekly reminder on COVID-19 protocols at the box:

  • Limiting class size 12 athletes + 1 coach (13 total), each with a designated spot on the floor/rig.  Mandatory to sign in to reserve a spot in Wodify.  If you reserve a spot, and can’t make it, cancel your reservation so someone else get sign in.  If the spots are full, you can get on the waiting list should one open up.  Class reservations open 24 hours in advance.  I don’t think we will ever have to worry about this, but if an athlete misses a reservation without a valid reason, the second and subsequent misses will be a $15 charge
  • Class times spread out to allow proper departure and arrival times between classes and needed cleaning time. 
  • Programming will limit equipment changes and usage
  • Front door open and garage bays open
  • No Kids classes in the gym, and no kids allowed in the gym 
  • More cleanings, including the floor after classes, and sanitizer products on hand for each athlete 
  • Each athlete will have a spray bottle with disinfectant and a fresh towel to wipe equipment off, and their space.  Please spray onto the towel, then wipe the equipment.  For the floors, no need to scrub the floors, just mist with the disinfectant, then we’ll come around with the floor scrubber after.
We will also ask that you as members do your part for keeping you safe and your health the top priority. It’s a two way street. That means, but not exclusively: 
  • Cleaning ALL your equipment and anything you touch
  • Maintaining social distancing and giving long distance fist bumps and high fives after the workout
  • Not using the computers up front to sign in and log in scores, do that on your app or computer before/after class
  • If able, we strongly recommend bringing a yoga mat for your personal workout spot. This will allow you to keep your spot clean and limit touching the floor. Take it home, clean it, bring it back again. 
  • Washing your hands before and after class and use the new hand sanitizer station up front
  • If you are the slightest sick, you stay home, end of story.  I know we have all done it, myself included, the old “yeah I got a little cold, but I need to sweat it out” and we come to the gym.  Not anymore. Stay home if you have any of the slightest of symptoms. 

The Rock will make it’s way home on July 4th, even without Murph. It had a good run. I don’t know where it is, or who has it, but thanks to all who kept that thing moving and I hope you had fun with it and got outside, and met some new friends (and got some strange looks from people as you carried a blue rock)!

Again, from me and all the coaches, we cannot stress enough how overwhelmed we have been with you support through this challenging time for all of us. Thank you so much.  As we start a new month, and what we have laid out above isn’t for you, please reach out to Nick to discuss membership options for you going forward.

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….

Monday
• Clean and Jerk EMOM; 

Tuesday
•  Ring rows – paused and weighted; toes to bar, running, power snatches, and bar muscle-ups return

Wednesday
• Heavier back squat EMOM; metcon of wall balls, box jumps, DB snatches, and hand stand push-ups

Thursday
• Endurance WOD with a 2k start, then some DB and hang clean fun

Friday
• Push presses with double unders; then a gymnastic AMRAP with pistols

Saturday
• Fourth of July Hero WOD

Sunday
• Kettlebells and heavy thrusters