“Gallant” was a very challenging hero workout, as hero workouts should be. This week our focus will be on establishing (hopefully) new one rep maximums for front squat and press.

CrossFit Surmount had a very strong showing at the Ninja Challenge. Congratulations to all of our Ninjas and a heartfelt thank you to all who cheered us on!

Thanks to all of you who have brought friends and family members to CrossFit Surmount. Our best referrals come from our members!

A reminder that May is “Bring a Friend to CrossFit Surmount” month!

1. You may bring a friend to ANY Friday session.

2. The member who brings the most friends will receive a $50 gift certificate to Bull City Running. (A drawing will be held in the event of a tie.)

3. If a friend joins you will earn $100 off your monthly membership. Yup, for each friend that joins! The individual(s) must remain a member for a minimum of 3 months at which time the money will be subtracted from monthly membership. If a friend joins Express you will earn $25 off membership. 

Announcements

 The Lurong Living Summertime Challenge begins THIS MONDAY! All members are invited to participate. We will be completing Challenge workouts each Wednesday.

 It appears that most if not all members enjoying sleeping in on Sundays, as the attendance at the 8:30 am workout has dwindled. This may also have something to do with high attendance at the Barbell Club. The 8:30 am Sunday workout is cancelled until further notice. Yes, the 11 am workout will continue to be held.

 Vincent from WODBody Massage will be at the box NEXT WEDNESDAY, May 20 from 1:30 to 7:30 pm. Jaclyn has already reserved 1:30 to 2:30!

 Mark your calendars and help celebrate Coach Jeff’s birthday NEXT FRIDAY, May 15! 

 Coach Paul will be leading a Running Clinic Saturday, May 16 from 1 to 5 pm. Class size is limited to 12, so be sure to register soon.

 The next 10-week session of Endurance begins Tuesday, May 18, and will be held Tuesday & Thursday from 6:30 to 7:30 pm. Successful completion of a Running Clinic is a prerequisite for participation. In addition, you must commit to attending the scheduled session and if you choose to also complete the CrossFit WOD you must “rest” a minimum of 4 hours between sessions.

 Dr. Heather Cassese, our next door neighbor at Back To Basics Chiropractic, will be leading an Inversion Clinic Saturday, May 23 from 1:30 to 3 pm. I’ve taken many yoga classes with Heather, and she’s a very gifted and talented yogi and instructor. I can’t wait to learn how to better walk on my hands!

 CFS will be hosting The Murph Challenge on Memorial Day, May 25. Workouts will be held at 8:30 and 9:45 am ONLY.

 Many members will be running in the RWHRMA 5K Run Run and Walk on Saturday, May 30! This is a fun, family and pet friendly event! Proceeds from the event are funding the SHRM Foundation, which funds HR research. A portion of the proceeds will be donated to the Interfaith Food Shuttle.

 A reminder that many of the CrossFit Endurance athletes (including yours truly) will be racing either a 5K, 10K, or half marathon on Saturday, June 6 at the Race13.1 event held in North Hills.

 CrossFit Surmount will be hosting the 31Heroes WOD August 1. The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

 Join us for the CFS West Virginia Whitewater Rating Trip September 18 and 19! The Upper Gauley is continuous, big-volume, gut-wrenching whitewater from start to finish. It drops over 335 feet in fewer than 9 miles with over 40 action packed rapids, five of them boat crunching Class Vs. This is the express version of this getaway, so you get all the frenetic glory of the Upper Gauley, then take out before the middle section.

Since you’ll need a few calories to stockpile for this adrenaline rush, a hot country breakfast buffet, hot riverside lunch, and hearty dinner buffet, plus two nights of lodging of your choice to your one-day Upper Gauley Express.

$275/person — Must be at least 15 years old.

Please sign up at the box. Payment in the form of a personal check is due no later than May 15.

CrossFit WODs

  • Monday
    • Press 1RM
    • Ladder
  • Tuesday
    • Front squat 1RM
    • Tabata
  • Wednesday 
    • Lurong Summertime Challenge benchmark workout
  • Thursday – Rest Day and Open Gym
  • Friday – “Bring a Friend to CrossFit Surmount!”
    • Weighted plank hold
    • Solo or partner workout (with lots of burpees)
  • Saturday 
    • TNG complex
    • Partner or team farmer’s carry
  • Sunday
    • TNG benchmark workout
    • Rope climbs

Endurance WODs

  • Tuesday
    • Tabatas
  • Thursday
    • Mile time trials (meet at White Oak Church entrance of ATT)

CF Express WODs

  • Monday
    • Challenging chipper
  • Wednesday
    • Lurong Summertime Challenge benchmark workout