Coach Paul’s Weekly Update

 

Thanks to all of you who brought a friend to CrossFit Surmount last week! The drawing will be held at the upcoming Anniversary Celebration.

Coaches James, Nick, Jeff, and I will be competing in the Battle of the Ages competition this Saturday. As quite a few members will be at the event providing support, the 11 am Saturday session is cancelled. Coaches Evelyn and Deborah will be leading the 8:30 and 9:45 sessions.

April is Referral Month! Your name will be entered twice into a drawing for the first friend who joins the box and commits to a 3-month membership. Your name will be entered into the drawing four times if two friends commit, six times when three friends commit, etc. The more friends who join the box the greater your chance of winning the prize of a $150 gift certificate and $75 credit for merchandise sold at the box.

CrossFit Surmount is pleased to sponsor the Apex Farmers’ Market Race To Market Opening Day 5K! Coach Deborah will be leading the warmup. I encourage members to participate — particularly endurance athletes!

The CrossFit Surmount 4th Anniversary Celebration will be held at the box Saturday, April 23 from 11 am until 2 pm. Special workouts will be held at 8:30 and 9:45 am. We will be providing the main course of chicken, beef tips, ratatouille, sweet potatoes, and beverages, and we are asking members to bring a healthy side and/or dessert. There will be a contest for who creates the most delicious side and dessert! Additional details will be provided soon. Family members are welcome to join you. Please RSVP by the end of the month so that we may get an accurate headcount.

CrossFit Surmount is a registered affiliate for the 2016 Lurong Living Summertime ChallengeBe sure to select CrossFit Surmount as your affiliate. Click here for details and be sure to take time to review the three diet levels. We will be completing a workout a week for five weeks beginning the week of May 16.

CrossFit WODs

  • Monday
    • Bar muscle ups
    • Push press
    • 10-min triplet
  • Tuesday
    • Handstand walking
    • Clean complex
    • Sextet (with lots of rest)
  • Wednesday 
    • Weighed plank holds
    • Deadlifts
    • “Bearish” metcon
  • Thursday
    • Thrusters
    • Benchmark WOD
  • Friday 
    • Ring dips
    • Overhead squats
    • Double unders
  • Saturday 
    • Hero WOD
  • Sunday
    • Benchmark WOD

Express WODs

  • Monday
    • Headstands and handstands
    • Benchmark WOD
  • Wednesday
    • Back squats
    • Triplet

Endurance WODs

  • Tuesday
    • 5K time trial (meet at Wimberly entrance of ATT)
  • Thursday
    • Running forwards and backwards (meet at Wimberly entrance of ATT)