Happy New Year!  Another year in the books at CFS, and it was a great one indeed! Lots of new members, PRs, laughs, tears, hugs, high fives, breakthroughs,  and so much more.  We love sharing all these moments with you, and look forward to an even better 2020! Take a look back at your year and remember how far you have come and all the things you accomplished and be proud of that. Then set some new goals for 2020, an don’t be afraid to share them with members and coaches. I find this helps with accountability in a small way.  Also, goal setting should follow the SMART philosophy: Specific, Measurable, Achievable, Relevant, and Time-based.  A good example for me specifically would be, I want to handstand walk 10 feet by March 1st.  Those type of goals keep you on track, as opposed to “I want to get better at pull-ups”.  Also, writing it down helps me too. Let’s make 2020 your best year yet! 

One of my favorite things Wodify does for us every year is the Year in Review. Check it out here: https://app.wodify.com/YearReview/GymYearReview.aspx

Holiday Schedule for the last week of 2019:
No Kids classes til week of January 6th 2020

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 we have a bit of a taper week, but with the mid-week holiday, still have some fun intense workouts with partners as well, a great way to kick off the new year! 

A quick logistics, safety, and admin note: The fire inspector stopped by last week and noted we need to keep all exits clear of equipment.  Of note are the bikes by the door to Dr. Heather’s office, and the back entrances by the GHD machines and rowers.  Please don’t move or put equipment in the path of these exits as it is a hazard.  Thanks for the cooperation! 

This month to end the year, 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.  January we will start with a jump rope challenge.  Most double unders or single unders.  It ties in with the RPM 10K Jump Rope Challenge, click HERE

You don’t need to sign up for that, but for a $10 donation to the cause, you can track your progress and compete against others.  

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….
• Heavy back squats, but not 1 RM; med ball cleans, burpees, and KBS metcon

• New Year’s Eve – 12 movements, 31 reps of each, and 365m of rowing

• Partner countdown for 30 minutes…

• Jumping air squat + Power Snatch complex; metcon of deadlifts, v-ups, and running

• Split jerks; EMOM of row/bike/ski followed by a round of Cindy

• Partner workout with med ball runs, burpee step-ups, and DB thrusters

• Pull-up and HSPU EMOM to start; metcon of wall balls, toes to bar, and heavy hang power cleans