Michele Letendre was absolutely incredible! We were very lucky to get her to come and provide us with her talents and knowledge for 2+ days. I can say for sure, as a coach I learned so much that will help all our members. New ways to scale things, new cues, new set ups for our lifts, and new gymnastic progressions to help everyone meet their goals. No surprise, Michele was impressed by our gyms hospitality, the members’ friendliness, and she had a great time. Trevor James was the athlete she coaches that came up, and he was just as appreciative and had great things to say about everyone he met. We’ll be following him for sure in his quest towards The Games, and in January as he competes at Wodapalooza. I could go on and on about things I learned this weekend, feel free to ask me or anyone who attended, we’ll gladly share.
Remember, December 21st is our Holiday Party! 7 pm at Brewster’s. Please RSVP at the front desk clipboard so I can get a good idea for food. Looking forward to a fun celebration with everyone.
Programming wise, it’s test week! One rep maxes for snatch, clean and jerk, and back squat. Michele had great words of wisdom this weekend in regards to 1 rep maxes: basically you won’t get a new PR every time, but anything within 10% of that is a good day. Remember that!
The Reindeer Games are the 15th. Sign-ups are complete, and heat times will be out soon. Also, full workouts will be released in the coming days. Stay tuned! This will be a fun day with some competitiveness coming out for sure.
Hoodies and shirts are in. The hoodies were pre-order only. The shirts we have some extras. Grab yours next time you are in, and make sure to mark your name off the list.
Our Angel Tree is up and we still have 3 tags left! Gifts are due back no later than December 10th so we can drop those off. Thank you Jess for coordinating this.
The monthly challenge for December is to just get in here! Each time you come in, put a tally next to your name on the chalk board. Stay consistent in the month that often times is the most difficult.
Barbell Club will have a different look in 2019, more details to come, but Coach Jay will still be leading an amazing program, on the same days, but with some new and exciting tweaks to it.
Our Teen Girls Program will start back up for our second session in early 2019. Session one was truly incredible! The girls loved it, gained confidence, and learned so much. It’s an 8 week program that meets Mondays and Wednesdays, 3:30 to 4:45. Spread the word, it truly is an amazing program that combines fitness and life skills. Cost is $600 for the 8 week program, and can be paid in installments. Reach out to me or Coach Marni or Susie Sutton for details and to reserve your spot. Teens who bring a friend will get a 10% discount.
Rockbot is the official music player for CFS now. What’s unique about it is you as members get to pick what is played. First step is download the app, then check in when at CFS, then request the songs you’d like to hear during your class.
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!
- Snatch 1 rep max; 14 minute metcon with hang squat clean thrusters and pull-ups
- Handstand walk work; KB and burpee metcon for time
- Clean and jerk 1 rep max; HSPU, wall ball, and toes to bar metcon
- Weightlifting EMOM with deadlifts, hang cleans and front squats
- Back squat 1 rep max; quick 4 minute AMRAPs with overhead squats and snatches
- Partner 30 Minute AMRAP with double unders, partner wall balls, and DB snatches
- Bulgarian split squats; chipper with the barbell and high volume