Coach Paul’s Weekly Update

CrossFit Surmount CrossFit Kids was a tremendous success! Coach Nick did an awesome job leading the sessions. A reminder that sessions are held Thursday evenings from 5:30 to 6:15 and Sunday afternoons from 12:15 to 1. Click here for pricing. As always, the first visit to CFK is FREE! Please do arrive early to read and sign “Letter to Parents” and waivers.

We have been focusing on wall ball shots for the past month, and this Friday you will have the opportunity to complete 150 wall balls for time. Pace yourselves. Focus on making every rep count. Remember the importance of rest. Go for it!

A reminder that beginning in September CrossFit Surmount will no longer offer a free session on Saturdays. CrossFit Express members who attend 3 days a week may attend Monday, Wednesday and Friday or Monday, Wednesday, and Saturday. Again, Express members may attend any of the 3 sessions (8:30, 9:45 or 11) held on Saturday.

It’s always nice when members bring guests! As has been our policy, guests may attend two visits free of charge. Effective immediately, a member who brings guests for additional visits may do so for a $10 drop-in fee. That’s 50% off of visitor drop-in fee.

Announcements

→ CrossFit Surmount will be hosting the 31Heroes WOD THIS SATURDAY, August 15. The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. Click here for additional details. 

→ Coach Paul will be hosting a Running Clinic Saturday, August 29 from 12:30 to 4:30 pm. Click here for additional details. 

→ CrossFit Surmount will be hosting Lift Up Autism Saturday, September 12. Click here for additional details. 

→ CrossFit Surmount will be hosting the 5th Annual Xander Tribute WOD Saturday, September 26 to benefit Saving Grace.  As in previous years, this is a partner WOD. Click here for additional details.

CrossFit WODs

  • Monday 
    • Push jerk 3RM and 12-min triplet
  • Tuesday
    • 30 back squats and couplet
  • Wednesday 
    • HSPUs and cleans
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Benchmark WOD “Karen”
  • Saturday 
    • 31 Heroes
  • Sunday
    • TBD

Express WODs

  • Monday
    • Suitcase deadlift challenge
  • Wednesday
    • Floor press
  • Friday 
    • Benchmark WOD “Karen”