12 days til The Open! The excitement is building. Our Intramural teams are posted, so get together, and first order of business is a team name.  We had 74 athletes this year sign up, a new CFS record!  Sign-ups will soon be up for Thursday Night Lights workouts. We will limit to 8 athletes per week, and athletes are only allowed to do 1 Thursday Night Lights throughout the Open.  Shirts for those who ordered are due in by the 17th. We’ll have some special things going on each Thursday night – a cookie contest, a food truck, just to name a few.

What is The Open? Only the largest fitness competition on Earth, and amazing showcase of our community. We show up for 5 weeks, complete 5 workouts together, and test our limits, push ourselves, have tons of fun, and see where we stack up against people like us all over the world, and see how you stack up against yourself. Yes, it’s also the qualifier for the Games, so we can all dream too right? Even the top athletes in the world will be doing the same workout you will be doing.  What we do at CFS though is extra fun!  Many teams then make team shirts, hats, whatever to add in the fun over the 5 weeks. Each week, there is a workout announced on Thursday that the whole CrossFit world will do between then and Monday night.  At CFS, we have a special Thursday night party each of those weeks to watch the workout announcement, then have 6 or so of our athletes try it out right away with the whole box cheering them on. It’s super cool and so much energy.   Each team will get points for every member who completes the workout each week, and more if they finish in the top 5 spots each week (full rules to come out later).  There are even 2 categories – RX workouts and scaled workouts, so truly everyone can compete! 

 

Speaking of the barbell, Craig Brockman is competing in a weight lifting event on Saturday the 16th in Sanford. He’ll be doing the strict press, deadlift, and back squat. His heat time is not announced yet, but we’ll be sure to post when available. 

Programming wise, volume  is going down and classes are typical CrossFit and open style movements and time frames, with some classic strength work and gymnastic movements we’ll be sure to see – handstand push-ups and muscle-ups.

February’s challenge…sign up for The Open! Put your name on the banner when you sign up! 

Our Pre-teens Kids Class is 11 am on Sundays going forward, led by Coach Mirka. First class always free, this is done on a punch card, and designed for athletes 9-12 years old. This week they worked on the power clean, truly stellar work! Ask Coach Nick or Mirka if you think it would be good for your child. 

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….
Monday
• Handstand push-ups for time; Burpee pull-ups and front squat metcon

Tuesday
•  Split Jerks; rowing and wall ball short intervals

Wednesday
• Toes to bar into bar muscle up skill work; metcon of box jumps and clean and jerks

Thursday
• Valentine’s special with a partner – push-ups, pull-ups, squats, kettlebells

Friday
• Overhead squats; heavy dead lift metcon with muscle-ups

Saturday
• Long row or run with a friend and a medball

Sunday
• Partner or solo: 50’s of DB weightlifting, handstand push-ups, a 1k run, and pistols