100 reps

CrossFit Surmount – CrossFitMetcon (Time)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Forward rolls & pull-upsSubstitute box step overs for forward rolls if necessary.Press (@ 65 – 75% of 1RM)EMOTM for 12 minutes Min 0-5 | 3 reps EMOTM Min 5-9 | 2 reps...

Dizzy

CrossFit Surmount – CrossFitOPT A: Press (1 rep @ 75% of 1RM every 30 seconds for 10 min)OPT B: Weighted Pull-Up (1 rep every 30 seconds for 10 min)Metcon (Time)4 RFT 5 forward rolls 25/leg grasshoppers 1-min accumulated plank hold/handstand (alternate...

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...

Sunday Challenge

WOD for Sunday, August 25 WODs at 9:45 & 11 am Have you noticed the focus on presses, push presses, and push jerks? Today we’ll be focusing on, among other things, the power clean & jerk. Strength/Conditioning 32-min total; 26 min of work For each round,...

Rolling, crawling, thrustering, squatting, running

WOD for Friday, May 31 WODs at 6, 8:30 & 11:45 am and 5:15 & 6:30 pm Boot Camp at 6 & 7 am Be sure to welcome our newest members Alan, Mark, Liz, and Joshua! There will be quite a few attending the next Foundations beginning on Tuesday. It’s not too...