Some tough workouts this past week for sure! Legs and snatches galore!  That front squat one on Wednesday…uh yeah!

Big news this week, we want to welcome our new coach, Seth Mills!   Seth is a Level 2 CrossFit Trainer and has extensive experience coaching. He coached a few classes last week and if you were there, you figured that out real quick.  His attitude and personality fits in perfectly for us, and we are pumped to add him. He’s an Apex Firefighter and proud father.  Look for Seth this week in some classes! 

Congratulations to Kaidyn on her baby, just born this afternoon, so no name that I’m aware of yet.  All are doing well!  And congratulations to Coach Marni, a new grandma! How awesome is it that we have two grandmothers and a grandfather on the coaching staff!?!? And bada** ones at that!!!  

Programming wise, our main focus for the coming weeks is on maintaining our strength and varying our metcons. Athletes should feel that the workouts are hard but they should also start to feel fitter. Hot days provide for an extra challenge no matter what. Remember to take those rest days too when your body needs it, and hydrate, hydrate, hydrate!

Murph, of course was on for Memorial Day, then pushed to July 4th, then Labor Day. We need to reschedule yet again. This time, I’m not going to put a date out, as that seems to be bad luck. As soon as we are able, we’ll have Murph and our big return to action cookout and fun! 

Again, from me and all the coaches, we cannot stress enough how overwhelmed we have been with you support through this challenging time for all of us. Thank you so much.  As we start a new month, and what we have laid out above isn’t for you, please reach out to Nick to discuss membership options for you going forward.

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
• Back rack lunges; toes to bar and burpee metcon

Tuesday
• Floor rep – heavy 2; metcon of row/bike and DB step overs

Wednesday
• Snatch technical work; metcon of pull-ups, burpees, full squat snatches

Thursday
• Running, weighted sit-ups, deadlifts – longer metcon

Friday
• Gymnastics work; metcon of rowing and back squats

Saturday
• Partner KBs and pulling movements

Sunday
• Long runs, push-ups and burpees