Coach Paul’s Weekly Update

“The Seven” is one of the most challenging Hero WODs that I’ve completed in my seven years of CrossFitting. Nice job to all of you who tackled “The Seven” as well as “Randy”!

The 2016 Lurong Living Resolution Challenge begins THIS MONDAY, January 18, and is open to all members (including Express). We will be completing the programmed workouts every Wednesday. If you miss a workout you may make it up during Open Gym hours. Be sure to register online and select CrossFit Surmount as your affiliate.

WOD Schedule Overview
Week 1: Cluster Test
Week 2: Power Ball
Week 3: Snatch and Go
Week 4: Dead Sprint
Week 5: Cluster Retest

The January Gathering is THIS FRIDAY and will be held the Carolina Brewery in Pittsboro. Drop by anytime between 6 and 9!

The Burpee Mile will be held Saturday, January 30. Additional requirements and details provided as the date approaches. We are in need of volunteers! Please let me know if you’re available to assist.

The 2016 CrossFit Game begins February 25! Be sure to register and select CrossFit Surmount as your affiliate.

CrossFit WODs

  • Monday
    • Overhead squats
    • 10-min triplet AMRAP
  • Tuesday
    • Push press
    • EMOM “strict” quartet
  • Wednesday 
    • Resolution Challenge
  • Thursday
    • 5 RFT triplet (including1-armed KB swings)
  • Friday 
    • Deadlifts
    • Up and down couplet ladder (with jumping lunges)
  • Saturday 
    • Back squats
    • Couplet (including ring dips)
  • Sunday
    • Chipper

Express WODs

  • Monday
  • Wednesday