Fitness – Fun – Fellowship – Family
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- CrossFit Open 2022 Highlights – Congratulations to our 2022 CFS Intramural Champs, Flexual Healing lead by Coach Jana!! Additionally we have 8 athletes moving on to the open quarter finals. These 8 individuals placed in the top 10% of their respective age groups. They are: Mike Allen(65+), Jason Imhof(45-49), Coach Ashlyn(18-34), Anthony Franco(18-34), Coach Marni(50-54), Shaina Tambur(45-49), Coach Heather,(40-44) and Megan Countouriotis(35-39). Open quarterfinals will be held at the gym. Individual (18-34) quarterfinals will be held 3/24-3/27. Age group quarterfinals will be held 4/21-4/24. For both individual and age group, athletes will complete a series of workouts over the weekend. For more info, click here. We also had a number of athletes who dominated their respective scaled divisions. Congratulations to all who participated! Who’s ready for next year?
- Fittest of The Coast FINALS April 2-3: The following athletes will be heading to Myrtle Beach to compete in the Fittest of the Coast Competition: Coach Nick, Brian Patterson, Coach Jonathan, Coach Heather, Shaina Tambur, Carly and Glynda McConville. Road trip anyone?
- Friendly Reminder- Please reserve your spot in Wodify prior to coming to class. This allows your coach to plan accordingly. Additionally plan to arrive at least 10 minutes early to gather equipment so you are ready when class starts.
- 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
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
This is the final week of our transition week post-open. However, this is not necessarily a “deload”. Workouts will be challenging and your CNS will be primed.
Monday
• Hang Power Cleans and a Metcon of HSPU and dubs.
Tuesday
•Gymnastics day focusing on dipping. Metcon of thrusters and box jumps. Yikes.
Wednesday
•Back squats. Metcon of wallballs, rowing, and TTB.
Thursday
• 30 minute burner. If you have a vest, BRING IT! Murph is coming 😉
Friday
•Bench press and gymnastics in the Metcon with some practice upside down. Expect a pulling movement from the bar, KB snatch, and wall walking, of sorts.
Saturday
• Partner workout of squat cleans, burpees, and DB step overs.
Sunday
•Classic day of picking up heavy stuff and putting it down. More Murph prep.
Thanks again everyone
Each week our community proves it is the best around
