Fitness – Fun – Fellowship – Family
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- Open 22.2!!!! Deadlifts and burpees may have left some of you with some “discomfort”. Please remember to do some mobility. Coach Jana posted some great mobility movements on FB. Please see her or any coach for suggested movements. We certainly cannot forget to mention Thursday Night Light’s. Chili and Tacky attire.. There are some things that will never be “unseen”. Winners will be announced prior to Thursday which is our last Thursday Night Light’s for this Open Season. You do not want to miss this!! Our theme this week is: “CFS Swag/spirit” and contest is “Spirits” (cocktail/mocktail). One entry per team. Remember to submit your scores online BEFORE 8 PM Monday, March 7th.
- 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 (Saturday and Sunday at 10:30 AM as well as Friday and Monday at 10:00 AM). 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 (meaning no “re-do’s”) during a regular class. Once again make arrangements for a judge.
- 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.
- Barbell Club – Next session begins Thursday, March 17th. The 6 week session will meet Thursday at 6:30pm and Saturday at 10:30am. This session will focus on the clean and jerk. Cost is only $60.00 and is limited to 15 athletes. If you want to participate please reserve your spot ASAP by emailing/texting Coach Jay, Ashlyn, Tom, or Marni.
- Mobility Class: Coaches Jana’s (Yep!! Jana recently obtained her Level 1 CrossFit Certification) 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.
- Nutrition Coaching – Ashlyn currently has a waitlist for nutrition coaching. Please reach out to see if you can join in! 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 3 of the Open! Final week of the open is upon us. Dang. Time flies when you’re having fun! As with last week, make sure you listen to your body this week. Move, but don’t be silly.
Monday
• Lunges. Metcon with TTB and Power Cleans
Tuesday
•Snatch drills with a Metcon of HSPU, OHS, and dubs
Wednesday
•BMU practice with a Metcon of rowing, burpees, and hang squat cleans (both with dumbbels)
Thursday
•Deadlifts (ii
Friday
• OPEN 22.2!!!!!!!!!!
Saturday
• A partner WOD with movements TBD based on what 22.2 entails.
Sunday
•22 minute AMRAP Air squats, DB step-ups, machine
Thanks again everyone
Each week our community proves it is the best around
