A Blast from the Past

CrossFit Surmount – CrossFitWe last completed this workout March 23, 2014.OPT A: Metcon (Time)Run 1 mile 
Then complete 6 rounds of 9 reps of the following:
 — Handstand pushups
 — Burpee pull-ups
 — Banded dead-lifts (185/133)
 — Ring dips
 — Burpee box jumps...

It’s Coach Paul’s Birthday!

CrossFit Surmount – CrossFit Coach Paul’s Birthday WOD (Time) Solo or with partner Run 1 mile Then 6 rounds of the following: — 12 burpee dead-lifts (225/183) — 14 burpee box jumps (30/24) — 19 burpee pull-ups — 63 lateral bar hops/double unders...

You don’t bring me flowers

WOD for Saturday, October 12 WODs at 8:30 & 9:45 am FREE Community Workout from 11 to 11:45 am Announcements: October Second Saturday topic “Learning Styles” will be held TODAY (Saturday), October 12 from 12:15 to 1:15 pm. Click here for details and to RSVP. You...

KBs and Burpees

WOD for Monday, June 17 WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm Boot Camps at 7 & 8:30 am Congratulations to all of you who completed yesterday’s team WOD! For those of you who have been complaining that we haven’t been working our legs...