April ends this week, and here comes May. May will be capped by Murph, and it’s always such a great mid-year celebration of your fitness, and our community.  We have some extra stuff planned this year to make it even more fun for all. Details to come soon.

Some news I’m very excited to share is Coach Marni is taking on a new role as our General Manager (as well as continuing to coach) effective May 1st.  This is a great addition to our gym, and will help provide you all with better service, improve our gym in so many ways you’ll see and behind the scenes, and also add more class times! Starting this Wednesday, here are new class times we are adding:

  • 7 am on Monday, Wednesday, and Friday
  • 8:30 am on Thursday
  • Open Gym times Tuesday and Thursday from 8 am to 1 

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 (racerbacks and muscle).  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.  This is the last few days to get them in! 

Programming wise, we have a lot of gymnastics movements this week, and scaling will be important to be relentless on technique. We are about 2 weeks away from a “deload” week to do some tests. Looking forward to that! 

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 continues to just warm up for the playoffs, as we find our stride.  This week we play Monday at 8 at Hunter St, and Wednesday at 8 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….
Monday
• Tabatas; handstand push-ups on boxes

Tuesday
• 11 minute amrap with clean and jerks; snatch strength work after

Wednesday
• Front squats; pistol, handstand push-up and bar muscle up EMOM

Thursday
• Partner workout – dumbbells, rope climbs, wall balls

Friday
• Heavy thrusters and double unders; Murph prep after

Saturday
• Friends and family day – bring one to partner up and try out a workout designed for all levels

Sunday
• Snatch, muscle up and burpee box jump metcon