Wild to think, but we are just 2 months away from The Open! We have a lot of new members this time around, like last time, so if you are new, and not sure what The Open is, ask a coach or a seasoned member. It’s a super fun time at the box, and this year, and this year only, we get to do it twice in the same year. Seems like we just wrapped up the other Open, so we’re going to mix up the format on how we run the intramural competition this year. If you are a more veteran CFS member and this is your 2nd or multiple Open at CFS, we’ll be sure to spice it up to keep things interesting. Details to come, but you know it will be fun, with just the right amount of competitiveness thrown in for all levels of athletes.
If you ordered shirts, the’ll be in the week of the 19th, along with the custom wrist wraps. We have some new t-shirt designs in the works as well for the Open, and another shirt for the fall.
Labor Day is around the corner too. Monday September 2nd. As has become a bit of a tradition, we’ll have our classes that day at The Apex Nature Park fields. We’ll start at the sand volleyball court and get on the soccer field too for some fun outside the box. Times to be announced soon.
Our August Athlete of the Month is Dave Bock. Dave had some great responses in his write-up. Check it out here: https://0485673.rcomhost.com/athlete-of-the-month-august-dave-bock/
I’m also too excited to not announce this week that we’re going to do The One Ton Challenge here at CFS in December. Run by one of our new members, Anders, it’s a weightlifting event where you will complete the deadlift, bench press, clean, jerk, snatch, and back squat to attempt 1 rep max and get a total. One Ton is the goal for men, 1200 pounds for ladies. Is it obtainable? Yes. Is it easy, heck no!!! Ok, so maybe you don’t hit 1 ton, I know I’m not hitting that number, but it will be a fun time to go heavy and improve my strength as we work towards that, then set a goal and do it again someday. The goal is to get stronger. Stronger means healthier, means faster, means better… Here is the link to online version: https://www.theonetonchallenge.com/ but stay tuned for details on the event that we’ll hold at CFS for members to join in on the fun. You may have even seen it at the Games on FitAid’s Instagram page.
This past week continued a string of some tough tough metcons, and even some tough weightlifting complexes. Friday’s hang clean complex got me seeing stars, and breathing heavy, definitely some metabolic conditioning with the weightlifting. This week we have some overhead lifting, some work on the rings, and what looks like at least on paper, some metcons with a little less volume, but still of course challenging.
Our Kids’ class is back this week! I’m sure the kids are ready to get back to training for the 2030 Games! Our Kids class on Thursdays will pick up again this Thursdy, and our Pre-Teens class will start back on Sunday the 25th with Coach Mirka.
Our Men’s Softball team is back for the fall season. We won our first game 18-3. This week we play 7 pm at Hunter St Park on Monday, and at Salem Middle on Wednesday at 9 pm.
This month our challenge is walking lunges, working on those buns. A rep is one on the left and one on the right for 1 rep. No weight, just get after it!
August 30th we’ll host a community service night. You all saw the tremendous amount of money raised for Chaney’s Champions from the Marathon Row event. Well a lot of that went to buying the bears. Now those bears need to be unboxed, and packaged nicely to deliver. So on Friday August 30th we’ll have a bear wrapping party at the box. Chaney’s Champions will provide pizza for all, and BYOB if you’d like. This will be a fun get together while helping out others at the same time. Further details and a sign up sheet will be out soon.
CORE is nearly done this cycle, and each class I’m jealous I missed out! Next session will start back up sometime in early fall.
There’s an upcoming 40 mile trail race that you can have anywhere between 1-10 teammates.. It’s called the Shakori Trail Race. It’s a 4 mile loop, and just in Chatham County. Here’s the info – https://www.shakori40ultra.com/ would love to have a team for that too. Reach out to Nick if you’re interested.
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!
• Overhead squats; metcon of row/run, burpees, and front rack barbell lunges
• Ring dips; EMOM of double unders, toes to bar, HSPUs
• Dumbbells and longer distance running
• 2019 CrossFit Games workout with 3 benchmark workouts in it
• DB bench and row; OHS and burpees, then snatches and pull-ups – similar to last Friday’s metcon
• Partner workout – dead lift cash in, power clean cash out, and “Jackie” in the middle
• 3 person lifting and jumping challenge