CFS Update – Week of May 9, 2022

Fitness – Fun – Fellowship – Family
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• HAPPY MOTHER’S DAY to all our amazingly STRONG mamas!! Hope you enjoyed your day!
• May Challenge – How many rounds of ‘Cindy’ can YOU do? One round of Cindy = 5 pull-ups (assisted or ring rows if needed), 10 push-ups (assisted if needed), and 15 air squats (to a med ball or box if needed).  Throw in a couple 200 or 400 meter runs and you’ve got some excellent Murph Prep!!
• Spring Cleaning “Event” – Coming SOON on a Thursday evening “Happy Hour” with beverages and food, and of course cleaning! Stay tuned for details.
• 4,000 Mile Solo Row from VA to France – Our friend Peter Harley@northatlanticchallenge is set to head out any day this month! Please send positive vibes to Peter and follow his journey on IG!
• MURPH – You may have heard your coaches as well as other athletes discussing “Murph” and may be wondering what all the fuss is about.  “Murph” is a classic CrossFit workout known as a hero WOD.  Hero WOD’s are made by CrossFit to honor men and women who have fallen in the line of duty.  “Murph” is named in honor of Navy Lieutenant Michael Murphy who was killed in action in Afghanistan on June 28th, 2005. The workout “Murph” is as follows: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run all while wearing a weight vest (20/14lbs), however, like all our workouts Murph is infinitely ‘scaleable’.  This is by far one of the BEST days at CFS.  We will be doing Murph on Memorial Day. Class times are at 7:00, 8:30, and 10:00. Music will be provided by a DJ. Additionally there will be an inflatable waterslide and a cookout after.  For additional information regarding Murph talk to your coach or a “seasoned” member.
• Murph Prep – Murph Prep will continue every Sunday during open gym at 10:30am until Memorial Day.  Coach Tom will be programming a ‘Murph’ like workout to prepare you for ACTUAL Murph.
• Nutrition Coaching – Ashlyn has two spots open for coaching. Hurry! 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