Week 6 of no box! We appear to maybe have a light at the end of the tunnel in regards to re-opening. Governor Cooper has laid out a plan that includes fitness centers in Phase 2, which is 2-3 weeks after May 8th.  We’ll continue to monitor those regulations and how they impact us.  Know that in the meantime, we are developing plans that when it comes time to re-open, we are ready and have adapted to the changes required to deliver you the safest and best fitness community around.  We are working on an extensive plan that includes everything from beefed up equipment cleaning procedures, continuation of some online (ZOOM) training options, and all the way to tailored programming that not only allows for better flow and less congestion among athletes, but also eases everyone back in to volume and weight levels since being out of the gym for 8+ weeks.  

I put out a survey last week, and thank you for all the responses.  Please if you have a few moments and you haven’t yet, I’d still like to get your feedback.  Link is below:


As we head into May on this Friday, that also means another billing cycle for most of you. I want to stress again how thankful Meredith, me, and all our coaches are for all your support, and we hope you continue to train with us through this upcoming month and beyond for many years. Indications lead us to believe this will be our last month out of the gym, based on Governor Cooper’s phase in plan.  However, we all know that could  change for better or worse at anytime.  Should you feel you need to cancel your membership or put things on hold as you are not getting the value desired, or things have changed for you, please reach out to us prior to your billing date.  We thank you tremendously for your support. We’re in this together! Surmount Strong! 

Speaking of Surmount Strong… we have rolled out our spring shirts, and the theme is Surmount Strong with a little shout out to North Carolina as welll.  These will be pre-order ONLY, and shipped to your door.  We have men’s tee shirts (listed as unisex), women’s tees, women’s muscle tanks, and men’s tanks.  We will close the online store in 10 days and will not order extras.  The link to order your shirts is here:

CrossFit Surmount April 2020

The Online Fundraiser Open wrapped up this past Friday.  Congrats to Kyle for winning the RX Men’s division after an epic performance on workout 3!  Our scaled winner was Matt Clayton, congrats Matt, well done! On the lady’s RX side Heather took home first place, and in the scaled it was Janet narrowly edging out Jana. Nice job ladies!!  This was a fun little 3 week thing to add some extra motivation to some workouts at least.  The Open will be in October, and I gotta say this will be one of the most hyped ones to come! 

Hopefully you saw on our social media channels that we rolled out a fun challenge on Sunday. The Rock!  It’s a blue rock that weighs maybe 15 pounds. Rules are simple: If it shows up at your house, you have 48 hours to take it to another members house, but you must walk/run with it at least a half mile per member of CFS in your house.  If you don’t, the rock explodes with glitter all over your house.  Have some fun with it, find out how close (or far) your box mates live, and get outside!  You can drive it somewhere, but you must walk/run it the final 1/2 mile to delivery.  Oh, and share on social media of course!  Take care of that pet rock 🙂 On Facebook, our private member’s group is called “CFS Members”, please request access to join.  On Instagram, our handle is @crossfit_surmount .  Find that and follow us to see our daily challenges.  

Programming wise, this next week we have a variety of style of workouts and we are including more traditional workouts. We also have a special workout provided by Melanie Duguay from a gym on the South Shore of Montreal called L’usine Longueuil for nest Thursday that should be pretty fun! It’s like the 12 Days of CrossFit, but with a quarantine twist! 

A few schedule changes we are making this week based up on attendance.

  • No longer will we have Sunday CrossFit at 9:30.

  • No longer will we have Monday and Wednesday 5:30 pm classes

  • All other classes remain the same!

The link to join any Zoom class can be found on our website, www.0485673.rcomhost.com at the very top.  Password is CFS.  We are offering a free class just like normal to everyone, so invite some friends that may want to see what this is all about.  

Murph is officially postponed, as though we may be open in time for Memorial Day, we’ll want to ease back in. So we are moving Murph to the Fourth of July weekend for now.  Exact day and time to follow, but again, this will be a BIG blowout party! Grand re-opening, meets Murph, meets summer! 

Michele Letendre’s clinic of course is postponed as well.  She still wants to come very much, so this will likely be in late summer/early fall as well.   She did host a Zoom workout this week for our members, and she plans to have more, so keep a lookout for those. Great chance to be coached by one of the best, and see what you could expect from the clinic.  

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….Note these are the “class” versions, and we will have tons of at home options

• Back squats ever :90; metcon of power cleans, cardio, jump rope

• 20 minute AMRAP of burpee pull-ups, dips, cardio, followed by some partner sprint/squat intervals

• Elevator deadlifts; metcon of toes to bar and hang power cleans and push jerks

• 14 Days of Quarantine! A special metcon like the 12 Days of CrossFit

• Gymnastic work; metcon of devils presses and double unders

• Partner WOD – run, burpee, deadlift

• Track/running day