Merry Christmas! And Happy Holidays!  I hope everyone is enjoying their time with family and friends this year, and that Santa may have brought you some cool new CrossFit gear. I got a shiny new red barbell that I can’t wait to use tomorrow!  Really, what better gift is there then the gift of fitness? One that can truly improve your life.  New Years is upon us, and if you’re reading this, you probably are a member and are already crushing your fitness journey. But perhaps you want to take it to another level, and this is your year. We’re here to help.  We have lots of options, with nutrition with Meredith (and you have seen the results if you follow us on Instagram), or personal training with any one of our awesome coaches to nail that specific goal.  We have huge plans already laid out for 2018, and it’s going to be an especially busy early part of the year. The CrossFit Open starts in February, and that is essentially the Super Bowl of CrossFit for affiliates. What is the CrossFit Open? Check it out here and you’ll hear more about in class very shortly.  Before that, we have a 24 hour hero workout event to raise money for pediatric cancer research, and more details on that very soon as well.  Lots of athletes are doing competitions early part of the year, we have a team (or 2) doing the Ragnar Trail Race, and so much more coming too.  2017 was amazing, 2018 is going to blow it away, and we are stoked to have you all a part of it.

Remember to put your snowflake goal on the tree this week.  Pick a goal that is specific, and something you can track. We’ll help you get there!

Holiday Schedule: No 6 am class on Monday December 26th.  Normal schedule New Year’s Eve – class at 9:45, it’s the Donut Run! New Year’s Day – open gym from 9-11, one class at 9:45 am.  No CrossFit Kids on 28th, we’ll resume on January 4th. 

This week we’ll have some weekday partner workouts to change it up a bit, and with the higher volume of people getting in to the classes and many drop-ins expected.  When we start the new year, we’ll have an Open specific 7 week program of strength and metcons to get us ready for the Open.  I think you’ll find it exciting and challenging at the same time.

If you want to take your Open prep or just your fitness to the next level, try joining Barbell Club this upcoming cycle. Barbell Club will start back up the beginning of the year and run for 2 months. The focus will be on Open prep, in addition to the awesomeness Coach Jay always provides.  Email or message me, or let Jay know, to confirm your spot, as spots are limited.  The cost for the 2 month program is $60 total ($30/month).  Throughout the year, BBC will run on a 2 month on, 1 month off cycle, each one with a specific focus over that cycle.


This month’s challenge is most double and/or single unders. One week to go! Looks like a two horse race between Steve and Jaclyn last time I checked for double unders, but anything can happen, and it’s wide open for single unders.  The goal remember is to challenge yourself more than anything. Nice job everyone, impressive numbers!

It’s coming up this week…New Year’s Eve, a Donut Run!  On Sunday, our 9:45 class will be a mile run, but with a twist. Each 400m starts with eating a donut.  Of course you can opt out of the donut, or opt out of the run too and just enjoy some donuts.  It’ll be a fun way to end our year before 2018 starts.  RSVP up for that soon so I can make sure we haven enough donuts on hand.  Bring a friend or two, but please RSVP for them as well. Non-members are $15, and that includes the donuts! 

Starting on January 8th, we’re going to try out a 5:30 am class on Monday’s only. That means there will be a 6:30 class as well that morning, and no class at 6 am.  This will run for 4 weeks: the 8th, 15th, 22nd, and 29th to see how it works out.  As the 6 am class has become easily our most popular, and especially on Mondays, my hope is this will help, and allow our coaches to better coach the class sizes.  

Yoga announcement: Beginning with new punch card purchases on January 1, our per class price will increase to the following: 5 classes for $50, 10 classes for $90, and 15 classes for $120.  This is still a tremendous value for a 90 minute yoga class taught by the finest yogi this side of the Atlantic.

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….


  • No class, Christmas


  • Partner workout – bikes, rowing, cleans, shoulder to overhead, burpee pull-ups


  • Ascending kettlebell and core work, each round a more challenging variation


  • 3, 4 minute AMRAPs with power cleans, burpees, box jumps, and rowing or biking


  • Team workout to wrap up the last work day of the year


  • 3 people to attack 3 “girl” workouts


  • Endurance Sunday: The Donut Run!