Coach Paul’s Weekly Update
Congratulations to Nick and Lauren who were the top male and female finishers at the box for the 2016 CrossFit Games! Well done!
Congratulations to Holly Hayes, the April 2016 Athlete of the Month! Holly is an absolute delight to coach, and I’ve truly enjoyed watching her transformation. She’s also quite funny.
April is Referral Month! “Bring a Friend to CrossFit Surmount Week!” will be held THIS WEEK (April 4 through 9) and special workouts will be held each session. Expect lots of partner WODs! You may bring as many friends as you’d like and they may visit as often as they’d like. Your name will be entered into a drawing each time a friend visits the box. The Winner will receive a $100 gift certificate and a $50 credit for merchandise sold at the box. Please ensure that friends arrive at least 10 minutes before the start of their first visit so that they may complete waivers.
Your name will be entered twice into another 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 pleased to sponsor the Apex Farmers’ Market Race To Market Opening Day 5K! Coach Deborah will be leading the warmup. I encourage members to participate — particularly endurance athletes!
The CrossFit Surmount 4th Anniversary Celebration will be held at the box Saturday, April 23 from 11 am until 2 pm. Special workouts will be held at 8:30 and 9:45 am. 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! Additional details will be provided soon. Family members are welcome to join you. Please RSVP by the end of the month so that we may get an accurate headcount.
CrossFit Surmount is a registered affiliate for the 2016 Lurong Living Summertime Challenge and early registration begins April 4. Be 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.
- Bar muscle ups
- Squatting and pulling
- Handstand walking
- Benchmark box jumps
- Deadlifts and barbell facing burpees
- Weighed plank holds
- Handstand pushups
- Triplet AMRAP
- Challenging ascending and descending AFAP ladder
- Front squats
- Quarter with ring dips
- Revisiting the Games
- Partner benchmark
- Partner WOD
- Barbell complex
- Running with metronome (meet at Wimberly entrance of ATT)
- Sled pulls and prowler pushes (meet at the box)