Coach Paul’s Weekly Update

This is the last week of the 2016 Lurong Living Resolution Challenge. We will be completing R16 re-test this Wednesday. If you miss a workout you may make it up during any gym hours. Be sure to arrange for a judge.

I encourage those of you who did not participate in the Challenge to talk to those of us who did. The points winner will be announced next week!

The 2016 CrossFit Game begin NEXT WEEK February 25! We’ll be completing the workouts on Saturdays throughout the Games. You may make up workout during Open Gym hours. 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
    • Press
    • 10-min (work time) couplet
  • Tuesday
    • Snatch complex
    • 13-min triplet
  • Wednesday 
    • R16 Resolution Challenge re-test
  • Thursday
    • Handstand holds and walking
    • Quartet with parallettes
  • Friday 
    • Hero WOD
  • Saturday 
    • Main site WOD
  • Sunday
    • CrossFit Games WOD

Express WODs

  • Monday
    • 30-min EMOM triplet
  • Wednesday
    • 5 rounds of 3-min triplet
    • Double unders