Coach Paul’s Weekly Update

A special thank you to Wendy for hosting the “Got Incontinence?” Workshop! Those who attended learned much. I encourage you to reach out to Wendy with questions that you may have. Better still, attend the next session that she holds. Got beans?

The first trial Barbell Club session was a tremendous success! Coach Jay is in his element when leading the sessions. Additional sessions will be held the following days and times:

  • Thursday, December 15 from 6:30 to 8 pm
  • Sunday, December 18 from 9:30 to 11 am
  • Tuesday, December 20 from 6:30 to 8 pm

Please let me of Jay know if you’d like to attend. Class size is limited to 8 and those who have not yet attended a session will be given preferential treatment.

Congrats to all who completed The Burpee Mile! Would you do it again? Would you? Would you?

Jeff and I will be traveling to Asheville, NC this week to celebrate my birthday. A special Thank You to all of the coaches for picking up additional sessions.

Luke is showing progress and is beginning to put weight on his injured leg. Until he has fully recovered I ask that no other dogs attend sessions.

The Holiday Party is THIS FRIDAY! I’m going to look quite festive, so you don’t want to miss it. A reminder that this is an adults only party. You are invited to bring a guest. Sliders, chicken fingers, quesadillas, cheese & crackers, fruit, and cookies (yes, cookies!) will be provided. Each member will also receive a ticket to exchange for a beer or wine.

Have you heard? The 2017 Team Competition will be held at the box Saturday, January 14! Effective immediately and until the competition, your teams may meet at the box to practice during any gym hours, i.e., you may attend anytime a session is being held. I do ask that, just like with Open Gym, you stay out of the way of members who are attending a regularly held session.

We have incredibly talented and wonderful coaches at CrossFit Surmount. To show my appreciation for all that they do I am treating them to a wonderful meal at Primal Foods Thursday, December 29. So that all coaches may attend, the 6:30 pm session that evening is cancelled.

Holiday Schedule

  • 11 am session cancelled Saturday, December 24
  • ALL sessions cancelled Sunday, December 25 (Christmas day) including CrossFit and CrossFit Kids
  • 6 am, 11:45 am, & 6:30 pm sessions cancelled Monday, December 26
  • 6:30 pm session cancelled Thursday, December 29
  • 11 am session cancelled Saturday, December 31


  • Monday 
    • Overhead, front, and back squats
    • 4-min AMRAP
  • Tuesday 
    • Four tabatas
  • Wednesday 
    • Coach Paul’s birthday WOD
  • Thursday
    • 5K row (not a typo)
  • Friday 
    • Barbell WOD
  • Saturday 
    • The Grinch
  • Sunday
    • CrossFit Games WOD


  • Monday & Tuesday
    • Finishing the Total
    • 4-min AMRAP
  • Wednesday & Thursday
    • Coach Paul’s birthday WOD