It’s spring break for many of you, some quick scheduling notes this week:

  • No Pre-teens class this Sunday
  • No CrossFit this Sunday
  • Open Gym Sunday 9:45 to 11:30 am
  • Yoga and CORE on Sunday as regularly scheduled.

We are fully into spring, and the temps are creeping up, along with the humidity. Remember to hydrate appropriately before, during, and after classes.  If you are thirsty, it’s too late (doesn’t mean you don’t drink water).  But you need to drink water prior to your body telling you you’re thirsty.  

New spring CFS shirts will be rolled out this week, be on the look out for pre-order forms. We’ll have tees and tanks for gents, and tees and tanks for ladies too. 

This month, our monthly challenge kicks back up. It is rounds of “Cindy”.  Cindy is 5 pull-ups, 10 push-ups, and 15 air squats. So before or after a class, get in a few rounds.  This should prep you nicely for Murph in May. 

CORE is underway, and so much energy is coming out of those classes! Come watch one, and get on the list for the next session. 

Programming wise, we will continue working on back squats and clean and jerks this week for our strength cycle, and a lot of posterior chain work in our metcons.  You’ll notice 3 days in a row of partner metcons, this will keep things fun but intense too! 

Also we’re putting a Ragnar Relay Trail team together for October 5-6th outside of Charlotte. Let me know if you’d like to join the team. We need 8, 4 ladies, 4 men. 

Speaking of running, stay tuned to our Facebook page each week, as Craig posts a Sunday morning meet-up for some running training.  I unfortunately haven’t been able to make one yet, but they look awesome and a great way to start your Sunday. I hope to be there this week.  

Our CFS Men’s Softball hopes to get some games in this week, the rain is killing us.  We lost a tough 1 run game on Wednesday to JDs.  This week we play Monday at 7 pm at Hunter Street Park, Wednesday at 9 at Salem Middle. 

Murph will be Monday May 27th with heats at 7, 8:30 and 10 am.  We’ll have heats to sign up for to avoid over-crowding at the rig.  At noon, our party/cook-out we will begin. We’ll supply the burgers and dogs and some beers. Please bring a side to share with your box mates, enjoy some company, play some games like cornhole and Kan Jam, and just enjoy the holiday! 

You can register to officially record your score if you’d like by clicking here , but it’s not required to do the workout. This allows you to get a shirt and donate to the cause.  Make sure you register with CFS as your affiliate, as we are an Official Host.  We’ll likely have 3 classes this year to spread out the crowd, followed by our annual cookout and fun.  Let’s hope for better weather this year.  

Our Pre-teens Kids Class is 11 am on Sundays going forward, led by Coach Mirka. First class always free, this is done on a punch card, and designed for athletes 9-12 years old.  Ask Coach Nick or Mirka if you think it would be good for your child. 

Follow us on Instagram @crossfit_surmount And please request to join the CFS Members group on Facebook if you are not in the group yet. Follow us there for great pictures, updates, and more!

This week….
• False grip chin ups; heavy front squat and push-up metcon

•  Clean and jerks; Helen but in an EMOM style

• HSPU work; deadlift and wall ball metcon

• Partner 3 minute AMRAPs

• Back squats with volume; partner metcon with rowing, hspu, and hang power cleans

• Partner 5 minute AMRAPs of fun

• Easter Sunday, no CrossFit or pre-teens, but CORE is on, and Open Gym from 9:45 to 11:30