Push Jerk

CrossFit Surmount – CrossFitPush Jerk (Establish 3RM)Metcon (AMRAP – Rounds and Reps)12-min AMRAP 3 Power C&J (95/63) 3 lateral bar hops 5 thrusters 5 lateral bar hops 7 floor presses 7 lateral bar hops

Wishbone

CrossFit Surmount – CrossFit OPT A: Metcon (Time) 3 rounds for time of: 50 GHD sit-ups 25 strict handstand push-ups Scale to V-ups or Abmat sit-ups and push ups or DB presses OPT B: Metcon (Time) 3 rounds for time of: 50 hip extensions 25 strict pull-ups Scale...

Six Rounds

CrossFit Surmount – CrossFitMetcon (Time)A. (2) C & J (95/63 | 105/73 | 115/83) B. (3) Pushup | Inverted pushup (30/24) | Handstand pushup C. (4) Pull-up | C2B pull-up | Pull-over D. (5) Box jump ( 24/20 | 30/24 | 36/30) E. (6) Squat | Goblet squat (53/44)...

30 RFT

WOD for Sunday, October 6 WODs at 9:45 & 11 am Announcements: Excuse the dust and mess as we make improvements to CFS! October Foundations begins Tuesday evening.  October Second Saturday topic “Learning Styles” will be held next Saturday, October 12 from 12:15 to...

It’s Friday!

WOD for Friday, June 28 WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm Boot Camp at 6 am Announcement: Hero WOD(s) held Thursday, July 4 @ 9 & 10:15 am. Boot Camp held @ 8 am. WOD to be announced. The Burkes have graciously offered to host a CFS July 4th...