Did McDonald Have a Farm?

CrossFit Surmount – CrossFit Metcon (Weight) EMOTM for 11 minutes: 1 power snatch* + 2 overhead squats Begin at 40 to 45% of PS 1RM and increase weight as form and execution improve. * Advanced may substitute full squat snatch for power snatch. Metcon (Time)...

Randy

CrossFit Surmount – CrossFitRandy (Time)For Time: 75 Power Snatches, 75#53# for womenMetcon (AMRAP – Reps)For 10 minutes :00 – 1 unbroken slam balls :10 – 2 slam balls :20 – 3 slam balls :30 – 4 slam balls :40 – 3 slam balls...

Snatchnesday, yo.

WOD for Wednesday, August 14 WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm Boot Camp at 6, 7, & 8:30 am Announcements Coach Paul will be the Head Judge at the upcoming Throwdown in the Triangle September 7 & 8. CFS will have a modified schedule,...

Goblet whats?

WOD for Saturday, July 6 WODs at 8:45 & 10 am FREE Community WOD from 11 to 11:45 am A special thanks to Coach Jeff for not only coaching on July 4th but for also coaching yesterday evening! Congratulations to Chris F. for passing the CrossFit Level 1 exam. Chris...

It’s Friday!

WOD for Friday, June 28 WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm Boot Camp at 6 am Announcement: Hero WOD(s) held Thursday, July 4 @ 9 & 10:15 am. Boot Camp held @ 8 am. WOD to be announced. The Burkes have graciously offered to host a CFS July 4th...