Steady Work

CrossFit Surmount – CrossFit Metcon (No Measure) EMOTM for 30 minutes Min 0 – 10 Odd # min – 5 ring dips Even # min – 5 ring rows Min 10 – 20 Odd # min – 5 forward roll to deck squats Even # min – 5 knees to elbows Min 20...

Roger Ebert

CrossFit Surmount – CrossFitOPT A: Metcon (AMRAP – Rounds)EMOTM for 30 minutes – 5 toes to bar – 5 incline pushups (toes on 24/20″ box) – 5 chest to bar pull-ups – 10 jumping air squatsOPT B: Metcon (AMRAP – Rounds)EMOTM...

Deck of Cards

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 – CrossFitOPT A: Metcon (Time)Deck of Cards ♥ | Ground to overhead (75/53) ♦ | Weighted air squat...

Rows and Rings

CrossFit Surmount – CrossFit2k Row (Time)Max Effort 2k RowMetcon (AMRAP – Reps)10, 1-min rounds; rest 15 seconds between rounds Odd # rounds Max rep ring rows Even # rounds Max rep pushupsRx + complete unassisted ring dips and incline pushups...

Keeping It Real

CrossFit Surmount – CrossFitMetcon (AMRAP – Rounds and Reps)Partner WOD 30-min AMRAP 10 wall ball shots 10 ring rows 10 floor presses (95/63) Partners alternate activities