867-5309

CrossFit Surmount – CrossFit Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District,...

Did McDonald Have a Farm?

CrossFit Surmount – CrossFit Metcon (Weight) EMOTM for 11 minutes: 1 power snatch* + 2 overhead squats Begin at 40 to 45% of PS 1RM and increase weight as form and execution improve. * Advanced may substitute full squat snatch for power snatch. Metcon (Time)...

T is for Tabata

CrossFit Surmount – CrossFitPower Snatch (EMOTM for 12 min 1 PS + 1 OHS)Metcon (AMRAP – Reps)8-min Tabata Lateral bar hops Plank holdAlternate activities Score = total number of reps (each sec is rep for plank) Scale up to higher bar hops and weighted...

Barbell & Bodyweight Challenge

CrossFit Surmount – CrossFitMetcon (Time)OHS x 10 bw & bar muscle ups G2O x 15 bw & box jumps S2O x 20 bw & T2B BS x 25 bw & HSPUs DL x 40 bw & GHD sit-ups

50/200

WOD for Sunday, June 30 WODs at 9:45 & 11 am Announcement: Hero WOD(s) held Thursday, July 4 @ 9 & 10:15 am and oot Camp @ 8 am. WOD(s) to be announced. The Burkes have graciously offered to host a CFS July 4th Get Together Potluck at their home. Grilled...