Week 3 of no box! I’ve been really impressed with everyone’s determination through this and finding creative ways to continue to work out with what you got. I think for a lot of people, last week was hard.  Not just from a workout standpoint, but just in general as the time of this crisis continues to add up.  A few reminders that work for me – take it one day at a time -looking weeks and months out can be overwhelming; make sure you take a rest day from working out – you’re home and maybe have some extra time on your hand, but your body still needs to recover; and don’t beat yourself up about anything – this is all uncharted territory for all of us and we are in survival mode together. Reach out to each other, friends, and family to talk things through, it helps for both of you.  

This past Friday started the online CrossFit Fundraiser Open. As I write this, we have 42 athletes signed up! It is free to register, so why not? It’s not too late to enter.  There will be 3 workouts to complete between now and April 24th, and you can try them as often as you’d like. See how you stand against your box buddies and others across the world.  I will note, it does ask for a donation. I kindly request you to NOT make a donation. We are grateful for your memberships as your support. If you still feel compelled to do so, we will use that donation to help another local box if they are in need, or go to our grand re-opening party fund.  This week will roll out a fun little intra-box competition as well to spice things up.  This is a great way to keep us all connected and motivated. 

Believe it or not, it is April, and that means another Athlete of the Month.  If you haven’t noticed this guy at the gym, you’ve been missing out.  In an unprecedented win, this is the first father-son duo to win back to back AOTM awards.  Congratulations to Evan Hawes on winning April’s AOTM award!  Always with a smile, Evan has been at the box for years, and now really getting into the strength training.  Check out his write up by clicking here   Send Doza a Facebook message to pass onto Evan, and when you see him back in the box, remember to congratulate him. Well done!! 

Reminder on classes and schedule for the coming weeks (let’s hope it’s weeks, not months).  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.  

  • 6 am classes on Zoom on Monday, Wednesday, Friday
  • 5:30 pm Zoom with Jay on Monday and Wednesday.  Note – this will be a group work, and Coach Jay will kick things off, but he’ll join in on the workout as well, so less coaching than the usual class format
  • 9:30 am, Noon, and 4:00 PM Zoom class every weekday
  • 8:30 am Saturday Zoom class
  • 9:30 am Sunday Zoom class
  • New!!   Virtual CORE is on! Tuesday, Thursday at 5:30, and Sunday at 1 pm.  You will need a barbell for this strength cycle that will focus on floor press and squat cleans. Included in all your memberships
  • Yoga Zoom on Wednesday at 7:30 pm and Sunday at 9 am
  • Kids Zoom class Tuesday, Thursday, and Sunday at 11 am

Programming – we’ll still continue each day with a workout as if we were having classes at the box for those of you with equipment.  And we’ll still have body weight versions of that workout, now with a version that has some at home equipment, and one that if you no equipment.  Hustle is a 30 minute or 60 minute program that is now included as an option, and great to do with those new to CrossFit and the family.  

It’s an easy time to not have that energy and those positive vibes, so we’ll keep on the daily challenges. A few times each week, we will even have some nice prizes up for grabs that you’ll get in the mail.  These will be gift cards to local businesses.  If you were a winner of a recent challenge, be on the look out in that mailbox.  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.  

Monday at 11 am and 6:45 pm on Zoom, Meredith will host two “Lunch and Learn” Q&A sessions about your general nutrition questions that may be popping up with you at home and the change in your lifestyle.  Come ready with some questions, she’s here to help! 

I want to stress again how thankful Meredith, me, and all our coaches are for all your support.  You working out at home, and on video, and on Instagram, or whatever is so inspiring.  I know it’s not the same as being at the gym with friends and coaches, but we’re all still doing it, and staying fit, and as they say, “this too shall pass”. Our community is amazing!  With that, I want to again to put this out there: 

  • We will continue to provide you top notch programming from world-renowned coaches with numerous tailored option, and continue the aforementioned 1 on 1 communication and coaching from your personally assigned coach, and continue to work together as a community – laugh, love, lift :). If you feel you are not getting the value in this, and unable to continue, be it that reason, another reason, or financial hardship, please reach out to me to discuss, no hard feelings, it’s a unique time for all of us.  Many of your memberships renew on the first of the month, and we hope you continue to train with us through this upcoming month and beyond for many years. 

Benchmark Weekend is of course put on hold…. Fall will be just jam packed with fun stuff, right?!

Murph is still a go right now, on for May 25th.  But of course that could all change. And let me tell you, this year’s party will be bigger and better than ever. We’ll all need a killer celebration after the start of 2020!  Fingers crossed we can keep that on as per schedule.  Either way, at some point we’re having a big Murph workout and blowout party! 

Our men’s softball team is on hold, let’s hope we play soon! 

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, many reps, lighter weight; metcon with short intervals for reps, and time

• Gymnastic work; then a metcon of distance run and thrusters

• Deadlift+power clean+front rack lunge strength complex; metcon of dips, cardio, HSPUs

• Tabata time! Benchmark style 

• Sit-ups and lat pull downs ; DB snatches, OH squats, and burpees! 

• Option for a partner workout! Snatches and running

• Track workout! And Open workout #2