Push Jerk

CrossFit Surmount – CrossFitPush Jerk (Establish 3RM)Metcon (AMRAP – Rounds and Reps)12-min AMRAP 3 Power C&J (95/63) 3 lateral bar hops 5 thrusters 5 lateral bar hops 7 floor presses 7 lateral bar hops

The First

CrossFit Surmount – CrossFitA1: Push Press (5 @ 75, 3 @ 85, & AMRAP @ 95% of 90% of 1RM)A1: Push Jerk (Complete up to 5 reps after each set of PP)Metcon (Time)5 RNDS 5 chin-ups 5 air squats 4 RNDS 5 pushups 5 wall ball shots (20/14 & 10/9) 3...

“Diane”

WOD for Tuesday, August 6 WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm Boot Camps at 6 & 7 am Foundations from 7 to 9:30 pm Announcements Beginning THIS SATURDAY, WODs will be held at 8:30 & 9:45 am. The Community WOD will continue to be held from...

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...

Paperwork.

WOD for Saturday, June 22 WODs at 8:45 & 10 am FREE Community WOD from 11 to 11:45 am Seventy-five medicine ball cleans and a half mile run. Nice work, athletes! Griffin had the fastest time (and excellent form). Strength OHS/Snatch 5 reps @ 75, 80, & 85% of...