Coach Paul’s Weekly Update

Congratulations to Kelli, Susie, Mike, Liara, and Melissa for completing all or part of the Burpee Mile! Yes, we’ll be hosting the event again by the end of the year. A special thanks to Jaclyn, Wayne, and Janet for providing much needed (and very much appreciated) support. We couldn’t have done it without you!

I’m delighted that so many members are attending the newly offered sessions on Thursday. Remember, WODs are held at 6 am, 9:30 am, and 6:30 pm.

I strongly encourage you all to attend yoga sessions with Dr. Heather. As she’s a member of the box — and a gifted athlete — she tailors the sessions to your needs. The focus during January has been on shoulder mobility, and I can’t wait to see what she has in store for February! Sessions are held Wednesday from 7:30 to 8:30 pm and Sunday from noon until 1:15 pm.

 The 2016 Lurong Living Resolution Challenge continues, and I’m very proud of all of the participants. As of today, we have 100% compliance with entering body measurements and scores for R16 (the first WOD). A reminder that we will be completing the programmed workouts every Wednesday. If you miss a workout you may make it up during any gym hours. Be sure to arrange for a judge.

 The 2016 CrossFit Game begins February 25! Select CrossFit Surmount as your affiliate when registering. I strongly encourage each and every member to do so. A reminder that there are teen, scaled, and masters divisions. This is going to be fun!

CrossFit WODs

  • Monday
    • Back squats
    • AFAP couplet
  • Tuesday
    • Clean complex
    • 20-min AMRAP couplet
  • Wednesday 
    • Resolution Challenge
  • Thursday
    • Vertical ring holds
    • EMOM triplet
  • Friday 
    • Pistols
    • Partner WOD
  • Saturday 
    • Chipper
  • Sunday
    • Hero WOD

Express WODs

  • Monday
    • Tabatas
  • Wednesday
    • Challenging chipper