Getting Ready for the Games

CrossFit Surmount – CrossFit CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10...

PC+FS+PP

Announcements Join Dr. Heather for Power Flow Yoga THIS Sunday, September 6 from noon until 1:15! CrossFit Surmount – CrossFit Metcon (Weight) EMOM for 10 minutes 1 power clean + 1 front squat + 1 push press Begin @ 65% of push press 1RM and increase weight as...

Green Eggs and Ham

CrossFit Surmount – CrossFit Handstand Hold (Time) If you unable to complete completed handstand completed headstand If you are able to complete headstand against the wall for 1 min or more completed freestanding Metcon (5 Rounds for reps) 3 Rounds – Wall...

Christmas in July!

WOD for Sunday, July 27, 2014 WODs at 8:30 & 9:45 am Competitor WOD from 11 am to 12:30 pm “The 12 Days of CrossFit” AFAP 1 wall crawl OR rope climb OR skin the cat 2 handstand pushups 3 chest to bar pull-ups 4 shoulder to overhead (100 or 85/73 or 63) 5 knees to...

Squaturday

WOD for Saturday, June 8 WODs at 8:45 & 10 am FREE Community WOD from 11 to 11:45 Uhm, who among us is suffering from a little bit of road rash in the region of the butt cheeks? I used Bodyglide but it didn’t seem to help as much as it has in the past. True...