Coach Paul’s Weekly Update

Coaches James, Nick, Jeff, and I had an awesome time competing in the Battle of the Ages competition and were very pleased with our performance. A special thanks to coaches Deborah, Marni, and Evelyn for leading the Friday evening and Saturday sessions.

The CrossFit Surmount 4th Anniversary Celebration will be held at the box THIS Saturday, April 23 from 11 am until 2 pm. Special workouts will be held at 8:30 and 9:45 am, and the 11 am session is cancelled. 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! When you arrive at the box, please bring your side dish (preferably covered) to the garage door where a volunteer will take the dish and place a number on the dish. There will be many contests and opportunities to win fabulous prizes. Family members are welcome to join you.

CrossFit Surmount is pleased to sponsor the Apex Farmers’ Market Race To Market Opening Day 5K THIS Saturday, April 23! CrossFit Surmount will be leading the warmup. I encourage members to participate — particularly endurance athletes!

Note that we will be meeting at the White Oak Church entrance of the American Tobacco Trail for THIS Sunday’s workout. The session will begin promptly at 9:30 am, so please don’t be late. 

Be sure to greet our many new members as you meet them! If you have a friend who’s interested in visiting the box but was unable to do so during the “Bring a Friend to CrossFit Surmount Week,” please let me know, as we may certainly arrange a time for them to do so.

As many of you know, Coach James will be visiting Australia for 3 months. The Barbell Club will meet through the end of this month and then will resume upon his return.

A reminder that 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 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
    • Back squats
    • Chipper
  • Tuesday
    • Pressing
    • Pull & push ladder
  • Wednesday 
    • Weighted plank holds
    • Hero WOD
  • Thursday
    • Team WOD
  • Friday 
    • Ring dips
    • Overhead squats
    • Triplet
  • Saturday 
    • CFS Anniversary WOD
  • Sunday
    • Running (meet at White Oak Church entrance of American Tobacco Trail)

Express WODs

  • Monday
    • Deadlifts
    • 10-min ladder
  • Wednesday
    • 30-min EMOM

Endurance WODs

  • Tuesday
    • 100s (meet at Wimberly entrance of ATT)
  • Thursday
    • Relays (meet at Wimberly entrance of ATT)