Dip and lift

CrossFit Surmount – CrossFitMetcon (Time)25-20-15-10-5 Ring dips 5-10-15-20-25 Dead-lifts (185/123)
 Run 400m after each roundScale as necessary, including using the matador and/or completing ring rows. As always, you may decrease the weight of the...

Up and Down and Up Again

CrossFit Surmount – CrossFit Metcon (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Dead-lifts (185/133) Pushups Rx+ dead-lifts @ 225/183 and HSPUs

Benchmark WOD with a Partner

AnnouncementsOpen Gym has been extended until 8 pm Thursday night. CrossFit Surmount – CrossFitPartners choose either “Fran” or “Diane.”Metcon (Time)Partner Fran 42-30-18 Thrusters (95/63) Pull-upsPartners must divide work evenly, e.g.,...

No running today. You’re welcome.

WOD for Sunday, June 15, 2014 WODs at 8:30, 9:45, & 11 am Open Gym from noon until 1 pm CrossFit Surmount will be hosting the 1st Annual CFS Games on Saturday, June 28!  There will be no Community Workout Saturday, June 28. CrossFit Surmount will be CLOSED Friday,...

Don’t tell me it feels like Tuesday…

WOD for Wednesday, September 4 WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm Boot Camp at 8:30 am We shan’t be crawling any walls today. You can thank me when you see me. Unlike most Wednesdays, today will include a strength element. I promise that...