Coach Paul’s Weekly Update

It’s PR week, and we’ll be attempting 1RM of clean & jerk, bench press, and snatch. Please follow these guidelines:

  1. The coach must see the lift for it to count.
  2. You are allowed 3 attempts at any one weight.
  3. Never merely match a previous PR.
  4. Rest at least 3 to 4 minutes between attempts.

The Barbell Cub re-launches THIS MONDAY, August 1. Barbell Club is offered Monday, Tuesday, and Thursday evenings from 6:30 to 8 pm. The Barbell Club is limited to 8 members and is currently full. Let Coach Josh or me know if you’re interested in participating if a spot becomes available.

Coach Nick will be leading a Pull-up Clinic Saturday, August 13 from 11 am until noon. The clinic is fee of charge to all athletes with unlimited membership. Yes, membership has its privileges! Please RSVP no later than July 7. Please note that the regularly scheduled 11 am session will not be held that day.

I will be leading a Running Clinic Saturday, August 20 from 8 am to noon. Many of you have attended previous sessions, and I suggest you talk with them about the benefits of attending the clinic. Please RSVP no later than August 15.

CFS will be participating in the Lurong Living Championship Challenge and early registration begins August 1. I encourage members committed to actively participating in the Challenge to register.

CrossFit Surmount will be sponsoring the Pollard 5K on Saturday, September 10. Additional details provided soon.

As we did last year, members are invited to join us September 9, 10 and 11 for the Upper Gauley Whitewater Rafting trip in WV. The price is $250 per person and cost will go down if we have more people join us. The price includes campsite, breakfast, lunch and dinner on Saturday and rafting. Please let me know if you plan to join us. Will ask for a 50% deposit by mid August.

CrossFit WODs

  • Monday
    • Clean & jerk
    • 21-15-9 couplet
  • Tuesday
    • Bench press
    • 5 minutes (of work) couplet
  • Wednesday 
    • 10-round triplet
  • Thursday
    • Deck of cards
  • Friday 
    • Snatch
    • 10-minute sextet
  • Saturday 
    • Couplet
    • Back squat
  • Sunday
    • Hero WOD

Express WODs

  • Monday & Tuesday
    • Weighted squat ladder
  • Wednesday & Thursday
    • EMOM triplet

Endurance WODs

  • Tuesday
    • Running under distress (meet at Wimberly access of ATT)
  • Thursday
    • 100s (meet at Wimberly access of ATT)