Ashlee & Michelle!

Ashlee & Michelle!

Luke says, "Darn it -- I forgot to wear my rope-climbing socks!"

Luke says, “Darn it — I forgot to wear my rope-climbing socks!”

WOD for Sunday, June 23

WODs at 9:45 & 11 am

Special Announcement:
Foundations will be offered Monday and Wednesday afternoons from 1 to 2:30 June 25 & 27 and July 1 & 3. Contact CFS to register!

Anything that begins with the two words “death by” is always much fun. Congratulations to all of you who completed!

Have you been telling all of your friends just how awesome CrossFit Surmount it? Well, have you? Have you?

“Deck of Cards”
We will begin with a shuffled deck. The coach will flip a card, and then announce the suit and value. Complete the required activity and reps.
—Clubs | Abmat sit-ups 
—Diamonds | Slam balls 
—Spades | KB swings
—Hearts | Wall balls
—Ace | 25 burpees
—Joker | Run 400m

Time cap: 50 minutes.

Note: Complete 10 reps for face cards, i.e., Joker, Queen, & King. Additional details and scaling options will be discussed at the start of each WOD.