CrossFit Surmount CrossFit Kids begins THIS THURSDAY! Coach Nick and I are very excited to begin offering CFK. I recall that one of the first conversations I had with Nick was about this very topic. If you’ve seen Nick with his son, Nolan, you know that he works wonderfully with children. (Believe it or not, I do as well. Uhm, children certainly listen to me.)

CFK will be offered Thursday evenings from 5:30 to 6:15 and Sunday afternoons from 12:15 to 1. Click here for pricing.

The first visit to CFK is FREE! Please do arrive early to read and sign “Letter to Parents” and waivers. 

Congratulations to all of you who achieved 3RM press and/or maximum height box jump PRs! It’s wonderful to see so many of you go beyond what you thought was possible.

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 on Saturday.

Announcements

→ CrossFit Surmount will be hosting the 31Heroes WOD 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.

→ The House Rules have been updated (last 2 items added so as to not continue to include in announcements). Click here to review.

CrossFit WODs

  • Monday 
    • Push press 3RM and challenging quintet (with burpees)
  • Tuesday
    • 30 back squats and AFAP couplet (with burpees)
  • Wednesday 
    • Hero WOD (with burpees)
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Wall ball shots and burpees (“Karen” next week!)
  • Saturday 
    • Benchmark WOD
  • Sunday
    • TBD

Express WODs

  • Monday
    • Deck of cards
  • Wednesday
    • Quartet tabata
  • Friday 
    • Wall ball shots and burpees