Weekly Update

CFS Update – Week of September 19, 2022

 Fun – Fellowship – Family
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  • NO 6:30pm CLASS THIS THURSDAY (Coaches meeting!!!)
  • Save The Date: Saturday, December 10th!!! CFS Annual Holiday Party!! Details to follow.  
  • Introducing…….COACH BRANDON DAVIS!!! We want to take a moment to introduce everyone to Brandon Davis. He is our newest coach who will mainly be leading classes during our afternoon & evening times. He comes to us with outstanding credentials and tons of experience. He has been coaching with us for a few weeks now and the feedback we have received has been tremendous. We have gotten to know him for a while prior to working together and I am certain that Brandon will fit right in with us.
  • Monthly Challenge – Dead Hang at rig for accumulated minutes!
  • CFS Fantasy Football – We do a weekly contest on Draft Kings rather than season long. $5.00 each week. See Coach Tom for details.
  • FITTEST OF THE COAST: Kicking off ONE WEEK FROM THIS THURSDAY!! Still time to sign up.  If you were around for the Open, you know just how hype and awesome that time of year is. Fittest of the Coast is set up in a very similar fashion with multiple (22+ individual and 14 team) divisions giving you all the more reason to strut your stuff. We had over 8 athletes qualify and twice as many participate in last year’s qualifier event. This year, CrossFit Surmount will be hosting a LIVE Thursday Night Lights event. For detailed information on what to expect, click here. For now:
    • Update: We’ve had AT LEAST 35 people register so far. How awesome is that!? The gym with the most registration will win an Assault Air Runner or Echo bike.  Sign up as either an individual, team or both!
  • HYDRATE! HYDRATE! HYDRATE! This doesn’t simply mean bringing water to class, but rather being intentional about your water intake from the moment you wake up.  Not a fan of water? There are other ways to hydrate like with hydrating foods!
  • Nutrition Coaching – Ashlyn has a waitlist. If you’re interested in healing your relationship with food, learning how to fuel your body, and want to understand your body from a deep-health perspective, sign-up here.

 

Yoga with Coach Heather
Wed @715p Zoom
Sun @8a Surmount
*no experience needed*

Wake Zone Coffee PROMO

Mention CrossFit Surmount for your 15% discount anytime you go

Programming this week

Week 4/5 of our gymnastics cycle. Keep up the great work, keep practicing, and train with intent!

  • Monday: inversions – HSPU
  • Tuesday: pulling/dipping – Ring work
  • Wednesday: squatting – Pistols
  • Thursday: pulling – C2B/Pull-ups
  • Friday: inversions – Handstand walks/wall walks

Monday
•HSPU. Metcon of hang cleans, squats cleans, and burpees.

Tuesday
•Rings. Metcon of sit-ups, machine, and front rack lunges

Wednesday
•Pistols. Metcon of rowing and box jumps

Thursday
•Pulling. Metcon of deadlifts, farmers carry, and db hang cleans.

Friday
•Inversions. Metcon of running, wall balls, and kettlebell swings

Saturday
• Partner workout of pistols, vertical pulling, and overhead squats.

Sunday
•Some barbell cycling of hang power clean and push jerk. Metcon of handstand walk and dubs.

Coach Ashlyn and Coach Marni