Fitness – Fun – Fellowship – Family
Follow us on Instagram @crossfit_surmount Please request to join the CFS Members page on Facebook. It’s where most of our information is shared!
- Open Registration – Registration for the Open began last week. Ask a coach what it means to be “in the Open” and sign up!!
- Pelvic Floor Seminar- Open to the public. Cost is $15 to attend. PLEASE wear a mask.
- January Challenge – “Shoulder Rehab”. Accumulate minutes of shoulder rehab utilizing bands and/or cross-over symmetry. See your coach for details.
- Evening Classes- Evening classes have been up and running for 2 weeks now. This is a trial, so please share your feedback!
- Monday – 4PM, 5:15PM*, 6:30 PM
- 5:15 will be a reduced capacity class as it will run concurrent with climbers
- Tuesday – 4PM, 5:15PM, 6:30PM
- Wednesday – 4PM, 5:15PM*, 6:30 PM
- 5:15 will be a reduced capacity class as it will run concurrent with climbers
- Thursday – 4PM, 5:15PM, 6:30PM
- Friday – 4PM, 5:15PM
- January Clinics– Limited space available for each clinic. Sign up in Wodify
- January 22nd @ 11:30AM: rowing.
- Pull-up and Bar Muscle clinic TBD
- Nutrition Coaching – Coach Ashlyn just kicked off her first iteration of group nutrition coaching and spots filled up in less than 24 hours! If you weren’t able to join this cohort, consider signing up for one-on-one coaching. But hurry, spots are limited!
https://crossfitsurmount.com/programs/nutrition-services-2/
- 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 3 of the cycle and we see our usual suspects of snatches, cleans, and squats. Just a heads up for those of you that pick certain days to attend, squats will be on Thursday. As a reminder, we are in a “fitness phase” which is all about sustaining speed of the repetition. Think multiple unbroken reps. The previous cycle (power endurance) was about sustaining speed and force within the rep. Think fast and explosive.
Monday
• Gymnastics day of RMU or a pull/dip movement followed by a metcon of TTB and Box Jumps. This is a classic test of muscle endurance. How can you continuously move for 10 minutes?
Tuesday
• Snatch day. We will be testing your snatch threshold. There will be a 15 minute AMRAP requiring good posture, explosive hips, and relaxed shoulders.
Wednesday
• Gymnastics day working on inversions. The metcon to follow will include machine and step ups.
Thursday
•Squat day building to a 3RM. In the metcon your hip flexor endurance will be tested with sit-ups and back squats.
Friday
• More thrusters because… well… the open. This time it will be paired with a machine and muscle ups. No strength/skill today, just a grinder of a workout. We will have mandatory successory and an echo bike cash out.
Saturday
• A partner workout with all the things. Deadlifts, HPSU, box jump overs, hang cleans, KBS, burpees, and air squats.
Sunday
• Endurance WOD with running and DB hang snatch
Thanks again everyone
Each week our community proves it is the best around
