Coach Paul’s Weekly Update

A very special thank you to Coach Nick for holding the Pull-up Clinic! Over 20 members attended, and much knowledge was gained. Coach Evelyn will be leading next month’s clinic (details TBA).

I’ve been enjoying watching the 2016 Olympic Weightlifting. Two words always come to mind: speed and explosiveness. I have particularly enjoyed listening to the spot on commentary by former British Olympic Weightlifter Michaela Breeze.

As previously announced, the coaches will be programmings some of the WODs both this and next week, and it promises to be both a challenging and fun time.

I will be leading a Running Clinic THIS Saturday, August 20 from 8 am to noon. There is still room in the Clinic so it’s not too late to reserve your spot.

CFS will be participating in the Lurong Living Championship Challenge and registration has begun. I encourage members committed to actively participating in the Challenge to register. There are currently over 20 members registered, and the Challenge begins September 12.

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.


  • Monday – Coach Marni
    • Front squats
    • 12-minute triplet AMRAP
  • Tuesday – Coach Doza
    • Press and push press
    • AFAP triplet
  • Wednesday – Coach Deborah
    • 35-minute quintet
  • Thursday
    • Thrusters
    • “Annie-ish” metcon
  • Friday – Coach Josh
    • Deadlifts
    • 20-min EMOM quintet
  • Saturday 
    • Partner benchmark
  • Sunday
    • Handstand holds
    • Benchmark WOD


  • Monday & Tuesday
    • Deck of cards
  • Wednesday & Thursday
    • Running and more

Kids | Olympics!

  • Thursday
    • Handball
    • Olympic lifts
  • Sunday
    • Synchronized events