We had a special week this past week, with a great birthday WOD on Wednesday for Izzy Brock, a hero workout on Saturday, and a ruck on Sunday.  Some tough challenges for sure, but all with a great purpose! 

Programming this week, week 16 is the second week of the strength phase. We have an Olympic lifting complex on Monday, we build our gymnastics volume on Tuesday, we continue the squat progression, Thursday we have a strength endurance piece and we finish the week on Friday with some strict presses. All throughout the week our metcons alternate in intensity and contain mostly bodyweight and lighter loads in order to really focus on our strength pieces.

April is Testicular Cancer Awareness month at CFS! We near the end of the month, and on Sunday April 25th we will host a special workout, “Karen for a Cause” to raise awareness and money for the aforementioned cause. This will start at 11 am with heats, then followed up by a little cookout and fellowship. Please RSVP on Facebook and in Wodify so we can plan for food.  You’ll notice we also have some new wall ball targets at the box.  It’s your chance to throw balls at your “favorite” coaches’ face! Thanks to Ashlyn for organizing this cause. 

Our Men’s Softball team moved to 5-1 last week, with a comeback win. New uniforms are looking super sharp, as we have co-sponsored the team this season with Inflate-A-Party.  Check them out for all your bounce house and fun party needs this summer. This week we play Monday 9 pm at Hunter Street, then 6:30 Wednesday at Salem Middle. 

Thanks everyone for being the best you can be everyday! Consistency is key!

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….

• Clean complex; metcon of burpees and unbroken thrusters

• EMOM of pull-ups/muscle-ups, wall walks, and running; gymnastic work after

• Back squat with tempo; metcon of DB step ups and toes to bar

• 5 minutes of power cleans for the most volume (reps x weight); conditioning piece to end

• Shoulder press; metcon of double unders and overhead squats 

• Partner workout