Fitness – Fun – Fellowship – Family
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- OPEN WEEK IS HERE!!!!! Teams have been created and you should have heard from your team captain by now. It is not too late to sign up and be placed on one of our fabulous intramural teams. Please let Coach Tom, Ashlyn or Marni know when you sign up. Register for the Open by clicking here.
- Important Open info: Open workouts will be done on Friday during regularly scheduled classes. If you are unable to attend a regular class you can complete the Open workout during our open gym times. Please make arrangements for a judge. We are permitting athletes to complete the Open workout on Monday during a regularly scheduled class provided you have no other option. Once again make arrangements for a judge.
- THURSDAY NIGHT LIGHTS: Sign up on the chalk board. Please only sign up once in order to allow as many athletes to participate. Additionally, if you sign up SHOW UP! Unsure as to what Thursday Night Lights IS? Ask your coach or a “seasoned” member. One thing for sure, you do NOT want to miss this! Thursday Night Lights will take place during the 6:30 class time.
Weekly Open Themes/Contests:
Week One: Olympics. Cookies(or dessert). One dessert per team.
Week Two: Dress RIDICULOUSLY TACKY. Chili. One “batch” per team.
Week Three: CFS Spirit/Swag. Spirit/beverage (with or without “libations”). One concoction per team.
- Friendly Reminder: Reserve your spot in Wodify BEFORE coming to class. Additionally “sign out” if you are unable to come to class. This helps your coach plan accordingly.
- Mobility Class: Coaches Jana (Yep!! Jana recently obtained her Level 1 CrossFit Certification) and Janet’s MOBILITY class is off to a GREAT start! This eight week cycle began Feb 1st and is focusing on thoracic spine mobility. It is NOT too late to get started. Metrics will be taken on the first day you attend with a retest at the end of the 8 weeks. Class times are as follow: Monday – Friday 12:30-2:00PM, Saturday 12:00-1:00PM, Sunday 10:30-11:00AM. Please see Coach Jana or Coach Janet for additional information.
- Open Shirts Are In- Please see a coach to pick up. Never fear if you did not pre-order yours we have extras!
- Nutrition Coaching – There is still limited spots on nutrition coaching with Coach Ashlyn. Sign-up hereClean 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
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
IT’S tiiiiiiiime! Open week is here! We want all of the energy you brought for one rep last week ten-fold. Because we’re testing ourselves during Friday classes, we’ll need to tamper down and play smart this week. You’ll notice that Thursday is intentionally deloaded and at no point should you reach true muscle fatigue this week. Pushing the threshold of cardio capacity is a different story…
Monday
• Sally, but different. Metcon is burpees, OHS, and rowing.
Tuesday
•Power Snatch for strength and a metcon of push press and dubs.
Wednesday
•Last gymnastics day. Big upper body push/pul. Metcon of TTB, step overs, and DB C&J
Thursday
•GOAT day!
Friday
• OPEN 22.1!!!!!!!!!!
Saturday
• A partner WOD movements TBD based on what 22.1 entails.
Sunday
•Sit-ups, rowing, deadlifts,
Thanks again everyone
Each week our community proves it is the best around
