Coach Marni

CrossFit Surmount – CrossFitVertical Ring Hold (Time)Headstand Hold (Time)Handstand Hold (Time)Handstand Walk (Distance)Metcon (AMRAP – Reps)10-min AMRAP Odd# min | Max rep deadlifts @ 65% of 1RM Even# min | Max rep hand release pushups Rest 2 minutes...

CFS Second Anniversary Celebration!

AnnouncementsOnly ONE WORKOUT will be held Sunday, April 5 at 11 am. The box will open at 10:45 so that you may warm up. You’ll need to. CrossFit Surmount – CrossFit1: CFS Anniversary WOD, Part 1 (AMRAP – Reps)5-min AMRAP 6-count burpeesRest 1 minute...

Run, Forrest, Run!

CrossFit Surmount – CrossFitThere is no rest between metcons.Push Challenge (AMRAP – Reps)3-min AMRAP – HSPUs (level III) – Hand-release pushups (level II) – Knee hand-release pushups (level I)1: Metcon (AMRAP – Reps)Run 1 mile...

Lateral bar hops for all!

WOD for Tuesday, September 10 WODs at 6, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm Boot Camps at 6 & 7 am Foundations, Part 1 from 7:30 to 9 pm Second Saturday Series: “Financial Fitness” offered THIS Saturday, September 14 Join member Glenda Jensen as she...

Let’s give this another try…

WOD for Friday, June 14 WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm Boot Camp at 6 am Rest is under-rated. As the 10am session last Saturday was particularly crowded due to visitors from CFBC, most of you were unable to establish 1RM for OHS or snatch;...