I hope everyone had a nice spring break and Easter holiday. Back to work, and back to some ramped up intensity as we are full swing in our strength cycle and metcons are going to ramp up as well. Hopefully we are near the end of pollen as well, and those outdoor workouts won’t be as uncomfortable to breathe in.  

Congrats to our April Athlete of the Month, Arielle Ballard. Read up on her on our website here: https://0485673.rcomhost.com/athlete-of-the-month-april-arielle-ballard/

Also, Coach Mirka’s bio is up on our site as well, not it’s official: https://0485673.rcomhost.com/mirka/

New spring CFS shirts are out!  These will be for pre-order only, and order forms will be at the front desk this week. We’ll have men’s tees and tanks, as well as women’s tees and tanks.  Kids’ tees will be available as well.   

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. 

Programming wise, we have an intense week coming up, and scaling will be important to hit the proper stimulus.  We also have a memorial WOD on Wednesday.  This week, we are trying something new, and having our gymnastics work AFTER metcons. The thought is that you’ll be more warmed up for those higher skill movements then at the beginning of a class. We welcome your feedback on that.  For me, I know trying to do muscle-ups early can be a challenge, but as we have seen with many of you lately, you get your 1st one AFTER a class when you got a good sweat going and are looser.  

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.  So far, we have myself, Heather C, and Dave Bock committed.  Reach out to me if you are serious about joining our team. 

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 has lost some close games, we’re just warming up for the playoffs.  This week we play Monday at 9 at Hunter St, and Wednesday at 7 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….
• Tempo back squats; DB metcon

• Power snatch and overhead squat metcon; toes to bar work

• Memorial workout, Marianne – clean and jerks, wall balls, pull-ups

• Cardio and double unders with squats, good recovery day or more intense if you desire

• Barbell barbell more barbell in the metcon; strict pull-up work after

• Teams of 3 – Murph prep with farmer carry work

• Endurance Sunday returns with a long metcon without a barbell