Fitness – Fun – Fellowship – Family
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***SPECIAL ANNOUNCEMENT*** 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.
- Front Entrance Floors – Please be aware we will not have access to the front door Friday, Saturday, and Sunday as the floors are being refurbished (they will look oh so pretty once completed!). Please park in the front and walk around back. Coach Heather is graciously allowing us to use her bathroom. Please remember to be respectful of her patients.
- CFS S(o)uper Bowl Squares – The board has been posted on the chalkboard. **At least half of the proceeds will benefit the Food Bank of Central & Eastern NC** Please write your name on any blank square within the 10 X 10 grid. Reminder of the rules: (1) Cost is $10.00/square. Please let Coach Jonathan know how many squares you signed up for and whether you would like to contribute an additional amount to the Food Bank. (2) Once all squares are filled in we will randomly assign numbers to each column and row (hence the reason for tape currently on these squares). See Coach Jonathan if you have any questions. Good Luck!!
- Wodify Import – As we have mentioned in classes over the weeks, and you’ve probably grown aware of, we have a new system that allows us to integrate programming automatically and two weeks in advance. This allows us to delegate more time to things like examining program efficacy. As such, there are no longer 3 separate Metcons for each level. While this eliminates the ability to “Rx” level 2 or 1, it does bring up a very important point, that Rx shouldn’t matter. Check out this article Wodify is there for you to measure your progress over time. We welcome your feedback and want you to feel heard. Please reach out to Tom, Marni, or Ashlyn to share your concerns.
- Open Registration – Registration for the Open by clicking here. Trust us, you don’t want to miss out on the fun!
- 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 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
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 6 of the cycle and we have a some old movements, “new” movements, a death by, and a open workout. The goal this week is to still maintain endurance and intensity, but allow yourself to fully recover. If you’re not feeling recovered, IT’S OKAY TO SCALE. Scaling is smart. Scaling is safe. Scaling is empowering.
Monday
• Clean day. The Metcon will TTB, OHS, and a machine. Perhaps your least favorite machine 😉
Tuesday
•Gymnastics day with a death by of a pulling movement. Metcon will have box jump overs and clean and jerks.
Wednesday
•Squat day followed by a metcon with rowing, deadlifts, and burpees. Holy hips.
Thursday
•Front rack lunges and a metcon with pull-ups and wall balls. Remind you of Fran? It should.
Friday
• Spit jerks and an open workout from 2017 with snatches and burpee box jumps.
Saturday
• A partner WOD with dubs, SYNCHRO thrusters, and a gymnastics bar movement.
Sunday
•Conditioning with machine, KBS, hand release pushups, and back squats, oh my!
Thanks again everyone
Each week our community proves it is the best around
