Babs

AnnouncementsIt’s Pirate Day tomorrow at CrossFit Surmount’s Kids class! The fun begins at 12:15. First time visitors please early to sign waiver. Remember, the first class is free!CrossFit Surmount – CrossFitBarbara (Time)Five Rounds for time: 20...

No Burpees!

CrossFit Surmount – CrossFitMetcon (Time)175 wall ball shots (20/14 & 10/9) Work 30 seconds; rest 30 seconds STRICT 20-minute time cap Complete reps at heavier weight and/or higher target for Rx+For Rx+, do NOT allow medicine ball to drop to floor after...

“Karen”

CrossFit Surmount – CrossFitThe benchmark workout will be held in two heats. Each athlete will be assigned a judge. Additional instruction provided by coach.Karen (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Skill BuildingPractice handstand holds and vertical...

Rest Day & Open Gym

CrossFit Surmount – CrossFitDuring Open Gym you can choose to work on a skill, make up a missed WOD, work on mobility, etc. Just be sure to have a plan. REMINDER: At least one person must sign in to Open Gym at least 4 hours in advance. If no one signs in the...

Push Jerk

CrossFit Surmount – CrossFitPush Jerk (Establish 3RM)Metcon (AMRAP – Rounds and Reps)12-min AMRAP 3 Power C&J (95/63) 3 lateral bar hops 5 thrusters 5 lateral bar hops 7 floor presses 7 lateral bar hops