Fitness – Fun – Fellowship – Family
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- Renewed Commitment to Safety & Cleaning – Let’s all do a better job wiping down equipment before putting it away but also a renewed commitment to wiping down the rig and each piece of equipment with our Antibacterial wipes. And of course if you’re feeling sick/contagious please just stay home until it passes
- Intrabox Competition <SAVE THE DATE> Sat Nov 6 2021 – We will share more details soon but PLEASE do your best to be a part of this. I promise it will be a fun time and we will find a way to incorporate a charity.
- Coach Mirka is stepping up for the early birds with 5am class on Tue Wed Thu this week
- 5am Class Mon – Fri starting next week Mon 8/16. Thank Doza & Mirka when you see them!
- On Running Shoe DEMO – On Running and Pace Yourself Run Company will be on hand at our Thurs evening classes (8/12) to demo the CloudX, Cloudflow and Cloudswift shoes. Members will be able to try on and test these shoes during class …and if they like, can purchase shoes at a 20% discount. Pace Yourself will bring an inventory of shoes for in person purchases, as well as taking orders.
- Local Competitions – We have some fun opportunities coming up to support CFS members (below). If you’ve never been to one we encourage you to make plans to stop by one of these upcoming comps. Better yet… grab a partner and get out of your comfort zone and enter one!
Yoga with Coach Heather
Wed @715p Zoom
Sun @8a Surmount
Wake Zone Coffee PROMO
Don’t forget to mention Crossfit Surmount for your 15% discount anytime you go
Upcoming Events
Thu Aug 12 – On Running Demo at Surmount during these classes 4p – 5:45p – 6:30 Barbell
Sat Sept 18 – Legends of the Hidden Barbell – Local Competition @ Crossfit Brave (Cary) This one is shaping up to be a CFS Takeover!! At current count we we will have 18 members competing in pairs! If you’re interested in learning more ask a coach, post on the Facebook Group or shoot me a text/email
CFS IntraBox Competition Saturday Nov 6th 2021 details will be coming soon for you to sign up and the coaches will select Teams of 4. This will be way more fun that competitive and will also be for a good cause. The entire workout part of this event will only be 36 min with a potluck & BBQ afterwards.
Programming this week
Week 32 – Although we’re in our fitness phase we’re still squatting, lifting and working on gymnastics. Monday’s squat session will not leave anyone unscathed. Our metcons are designed to work on work capacity and some very specific to muscle endurance this means a major focus on reps and much will be in the format of couplets.
Monday
• Heavy Back Squats and a nice couplet EMOM
Tuesday
• Building Gymnastics capacity with another EMOM couplet followed by a high intensity barbell metcon
Wednesday
• Barbell cycling work with the Clean & Jerk and then we get a descending rep couplet for our Metcon today
Thursday
• Nice long triplet where each movement is fairly equally weighted
Friday
• Another gymnastics endurance workout (like Monday) followed by an Open-Style metcon
Saturday
• It’s always better with a friend… So our usual Partner Party continues but this time with a barbell triplet
Thanks again everyone
Each week our community proves it is the best around
