Fitness – Fun – Fellowship – Family
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- Intrabox Competition- Sign up ASAP by emailing Tom. If you don’t have a team, but you’re interested, tell coach Marni!
- CrossFit Open Quarterfinals – Mike Allen(65+), Jason Imhof(45-49), Coach Marni(50-54), Shaina Tambur(45-49), Coach Heather,(40-44) and Megan Countouriotis(35-39) all qualified for the age-group quarterfinals that will be held 4/21-4/24. Ahletes will complete a series of workouts over the weekend. For more info, click here.
- Slinging Sups with Seth: Coach Seth will be discussing the role of supplement in our diet (what to take, why, how, should we? etc.) Sign up on Wodify for the event on April 30th at 10:45 AM.
- Nutrition Coaching – Ashlyn still has a waitlist for nutrition coaching. However, do not let that stop you from getting on the waitlist! Sign-up here
- Clean Eatz Meal Prep Service – reminder that we offer the convenience of having your meals delivered right to the CrossFit Surmount refrigerator each Sunday evening so they’re available for you to pick-up on Monday
- Barbell Club- There will be NO BARBELL CLUB on Thursday or Sunday (4/14 or 4/17)
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
We are in a 12 week strength bias phase. There will be a seperate email outlining the macro-level plan for the cycle as it contains a lot of detail. Last week we tested out some heavy lifts. This week, we will transition to work on speed and power in some of those lifts.
Monday
• Kneeling KB push press. Metcon of rope climbs, strict press, and DB front rack lunges.
Tuesday
•Back squats. Metcon of thrusters and running.
Wednesday
•Low hang snatch. Metcon of RMU, sandbag/objet cleans, and rowing.
Thursday
• Deadlft. Metcon of burpees, box jumps, and DB cleans.
Friday
•HSPU work with core. Metcon of TTB and Front Squats.
Saturday
• Partner workout regional event.
Sunday
•Push-up, renegade row, farmers carry pump sesh.
Thanks again everyone
Each week our community proves it is the best around
