Lock Your Elbows!

CrossFit Surmount – CrossFit Metcon (Weight) Press 1-10-1-20-1-30 reps Post total load (add up all six barbell loads). Metcon (AMRAP – Reps) 5-min AMRAP Cash in with 3 rope climbs Then max rep pull-ups

Getting Ready for October

AnnouncementsJoin Dr. Heather for Power Flow Yoga THIS Sunday, September 6 from noon until 1:15!CrossFit Surmount – CrossFitDeadlift Ladder @ 65% of 1RM (AMRAP – Rounds)With a continuously running clock do one deadlift the first minute, two deadlifts...

Lots o’ Reps

AnnouncementsDon’t forget: You MUST sign in to Open Gym at least 4 hours in advance. If no one signs in, the session will be cancelled. CrossFit Surmount – CrossFitMetcon (Time)25/leg walking lunges 20 pull-ups 50 box jumps (24/20) 20 double unders 25 ring...

Dumbbells

CrossFit Surmount – CrossFitMetcon (30 Rounds for time)EMOTM for 30 minutes 1 burpee w/ DBs* 2 DB power cleans 2 DB push presses 10 double parallette bar hops*40/35% of bodyweight2-min Rope Climbs (AMRAP – Reps)Max rope climbs in 2...

It’s Coach Jeff’s Birthday!

CrossFit Surmount – CrossFit2-min Rope Climbs (AMRAP – Reps)Max rope climbs in 2 minutesMetcon (5 Rounds for reps)5, 3-min rounds; rest 1 min between rounds 1. Burpee + handstand pushup 2. Wall ball burpees (20/14 & 10/9) 3. Burpee + 10m shuttle...