Coach Jeff

CrossFit Surmount – CrossFitPress (Complete 2 reps EMOTM for 10 minutes)Begin @ 45 – 55% of 1RM and increase weight as form and execution improve.Metcon (Time)21-15-9 Burpee box jumps (24/20) American KB swings (53/35) Mountain climbers/leg SDHP...

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...

Friday the 13th!

CrossFit Surmount – CrossFitBack Squat (5-5-5-3-3-3-1-1-1)Complete sets or rep every 2 minutesMetcon (2 Rounds for reps)5-min AMRAP Row 350m Max rep floor presses (65/55% of bw) Rest 2 minutes 5-min AMRAP Row 350m Max rep SDHPs (65/55% of...

Don’t let Mondays get you down!

CrossFit Surmount – CrossFitFront Rack Lunge (EMOTM for 12 min)Bar starts from the floor. @ 55 to 65% of 1RM; increase weight as form and execution improves. Min 0-5 | 3/leg Min 5-10 | 2/leg Min 10-12 | 1/legMetcon (3 Rounds for reps)5-min AMRAP 5...

Pardner

CrossFit Surmount – CrossFitMetcon (Time)With a partner AFAP 21-18-15-12-9-6-3 Thrusters (95/63) SDHPPartners may choose how to complete reps but each athlete must complete a minimum of 1 rep per roundMetcon (Time)With a partner 500 air squatsAthletes must take...