Holiday Party 2019 was a blast! Thanks to everyone who came out, hope you had as much fun as I did getting to hang out and talk outside of the gym, and meet everyone’s family and see people in something other than sweat, shorts, and a t-shirt.  We have a great community and I love getting together with everyone to celebrate a fantastic year of fun, laughs, and fitness! Three more weeks left in 2019, and we have lots of fun workouts ahead still.  

Holiday Schedule
No Kids classes til week of January 6th 2020

Christmas Eve – 8:30 and 9:45 only

Christmas Day – Closed

December 26th – 8:30 and 9:45 classes

New Year’s Eve – 6:00, 8:30, and 9:45 am classes

New Year’s Day – 8:30 and 9:45 classes

This week, programming wise we’re approaching some tests to see what our strength level is at and you’ll notice that we have some strength portions but also quite a bit of skill portions in class because we’re introducing some heavier weights in the actual metcons.  We’ve also switched things up a bit and put in the heavy squats for the week on Thursday.

Coach Heather will host a Mala Yoga session to wrap up 2019 on December 29th from 7:30 to 9:30 am. This is 108 sun salutations.  Ask Heather for more details if you’re curious. Though it is 2 hours, I believe it’s for all levels. I did one of these in Buffalo several years ago, very cool to do, and a great challenge as well. 

All the hoodies are in, and at the box.  Ask a coach to get yours and mark your name off.  We have limited extras, check with a coach for sizes available if you’d like one.  Also we have a few gray ones from last year still available too.  Joggers are ordered too, and are 2-3 weeks out for delivery.  

Our Kids class is on holiday break until 2020. Stay tuned for details as to when we’ll start back up again. 

Thanks to all who donated gifts for The Angel Tree. They were picked up this past Saturday.  Thank you especially to Jess W  organizing this great community service.

If you haven’t grabbed a CFS ornament, don’t forget to grab one from the front box, and thank Janet and Mike Allen for these.  Very generous, and super cool! 

This month, we are going for consistency in the gym.  Shoot to attend 3+ times a week as we get pulled in many directions with the holidays. 

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….
• Bulgarian split squats w/ DBs; metcon of box jumps, cardio, wall balls, toes to bar or v-ups

• Push press heavy w/ chin-ups; 12 minute AMRAP or muscle-ups and power snatches

• Snatch balance + overhead squat balance; metcon of heavy squat cleans, double unders, then cash out with lunges 

• 3 rep back squats w/ a pause; metcon that’s every 10 minutes on the minute ?!?

• Classic CFS holiday benchmark of dead lifts and ring dips, a mean one

• Partner fun! 

• 30 rounds with a partner of clean and jerks, sit-ups, and row/bike/ski