Max Height

AnnouncementsYoga with Heather TONIGHT from 7:30 to 8:30! CrossFit Surmount – CrossFitMax Height Box Jump (Distance)Max Height Box JumpMetcon (AMRAP – Rounds and Reps)10-min AMRAP 3 presses* 3 push presses 3 bent over rows 30-second strict plank hold...

It’s been far too long…

CrossFit Surmount – CrossFitBench Press (2-2-2-2-2)Work up to your heaviest set of 2 repsMetcon (Time)3-6-9-12-15 – Thrusters (95/63) – Wall ball shots (20/14 & 10/9) – Accumulate 30-second plank hold between all activitiesBegin by...

FS Monday

CrossFit Surmount – CrossFitFront Squat (5 reps @ 60, 65, and max reps @ 70% of 1RM)OPT A: Metcon (AMRAP – Rounds and Reps)14-min AMRAP – 3 muscle ups – 7/side hip touches – 7/leg walking overhead lunges (45/35) – 30-second side...

Legs & Abs

CrossFit Surmount – CrossFitMetcon (Weight)Every 90 seconds for 8 rounds Complete 1 FS + 2 BSTake the bar from the rack. Quickly transition from FS to BS. Begin at 45-55% of FS 1RM and increase weight and form and execution improve.Metcon (Time)10, 9,...

One minute at a time

CrossFit Surmount – CrossFitBent Over Row (Complete 3 reps EMOTM for 9 minutes)Increase weight as form and execution improve.Metcon (12 Rounds for reps)AMRAP 1-min rnds; 30-second rest between rnds A. Headstand/handstand hold (secs) B. GHD/Abmat sit-ups C....