Weekly Update

CFS Update – Week of September 26, 2022

 Fun – Fellowship – Family
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  • Save The Date: Saturday, December 10th!!! CFS Annual Holiday Party!! Details to follow.  
  • Introducing…….Morgan Young, DPT owner of MY Physical Therapy and Coaching, LLC. She has been practicing physical therapy for over 10 years with a special interest in orthopedic manual therapy (meaning a hands on approach through massage, myofascial release, joint mobilization, and dry needling). She is offering her services in Heather’s office Monday from 7am-3pm, Tuesday from 7am-2pm, and Wednesday from 12pm-6pm. Morgan is offering a free 30 min appointment to all CFS members. Schedule your appointment via her website http://morganyoungpt.com.
  • October Monthly Challenge – Fruit and veggie consumption. 3 servings = 1 point.
  • 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: Kicks off THIS THURSDAY at 6PM!! 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 45 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.
  • Equipment “Reminder”: Please do not drop/throw DB’s on the floor. We have had to throw several away as a result of this. Additionally do not drop barbells with 10 or 15# plates.
  • 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 5/5 of our gymnastics cycle aka RETEST WEEK! This week, you’re going to retest the same test you did on the week of 8/29. Refer to Wodify for your history – this is why we take notes;) A slight adjustment here to allow for FOTC on Friday. Please train wisely this week if you are doing FOTC. Go easy (or rest) on Thursday or whichever day is before your test day.

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

Monday
•HSPU. Metcon of thrusters and dubs.

Tuesday
•Rings. Metcon of odd object to shoulders and burpees to target.

Wednesday
•Pistols. Metcon of wall balls, running, and db hang snatch.

Thursday
•Pulling. Metcon of push jerks and toes to bar.

Friday
•Inversions. FOTC workout #1!!!!

Saturday
• Partner workout of db burpees, running, db front squats, dubs, and db stepovers!

Sunday
•Some bench an hip thrusts with your favorite machine.

Coach Ashlyn and Coach Marni