We have done some rearranging on the back of the gym this week, thanks to Coach Jay for that. It has freed up a lot of space for more activities.  Please note, as marked on the floor, we need to keep all exit doors clear, as well as the path to them clear for fire code. We also must keep clear the door to Heather and Debbie’s office, so please avoid putting a bike in front of it.  Lastly, just a reminder on parking one more time – please only park in the 5 spots in front of CFS and Heather/Debbie’s office. If those are taken, please park on the 64 side the lot. Thanks for the help on both of these!

We have officially scheduled MURPH! Our annual big day of working out in remembrance on Memorial Day, followed by a huge cookout, bounce house water slide, and more is on May 25th.  For those new to CFS, this is the our biggest and most fun event of the year! We will have 3 heats this year, 7, 8:30, and 10 am, and then start the food fun around 11:30! More details to come as we get closer, but prep starts now! 

Also before that, we will have what we are calling “Benchmark Weekend”. Still don’t have an exact date, but a weekend in April will be dedicated to maxing out on 6 lifts – deadlift, bench, snatch, clean, jerk, and back squat.  Very similar to The One Ton Challenge, but this will be just with our members, and not in a competition environment.  Stay tuned for this as well.  

This week, programming wise, we’ve tried to vary the Metcons a bit more to include a bit more body weight movements.
– We have 1 Squat section, 1 Snatch Section, 1 Press section, 1 Strict pulling section and 1 Ring Dip section + 2 days that are metcon only (Saturday & Sunday)
– We have another benchmark coming our way!!!

CORE is underway! We booked up quick, but will have more session this year for you to get in if you missed out.  

Axe throwing is scheduled on February 22nd at 5 pm. That is this Saturday! We have a big group of at least 20 the last time I checked.  Thanks to Janet for setting that up. Let her know if you are in so we can save you a spot, and make sure to pay her upfront as well. Should be a fun night out as a group! 

Our men’s softball team is ready to defend it’s title! We are registered to play again on Monday and Wednesday nights starting in March.  If you didn’t register and interested in playing, let Nick or Tom P know.  

February’s challenge is plank hold – how long can you go one time, and then again and again all month?

And lastly, it’s now just 2 months out, but I know spaces will go fast once we release final details.  World-class coach Michele Letendre is coming back to CFS for 2 days of clinics for our members. Michele is the mastermind behind our programming, and coach to some of the fittest in the world, including Patrick Vellner and Laura Horvath, along with being a former Games athlete herself.  She’s coming from Montreal just for us. If you experienced her clinics last year, you know how fun and informative they are, you won’t be disappointed.  The price for each full day will be $199, which also includes a catered lunch.  Day 1 will be for the novice to intermediate athlete, focusing on pulling and pushing movements, some unilateral work, and finish with weightlifting techniques.  Day 2 will be for our intermediate to more experienced competitor athlete looking to work on ring muscle-ups, handstand walk work, and technical aspects of weightlifting.  These will take place on April 18th and 19th. We have had people reach out to reserve spots already. If you’d like to, let me know. Formal sign up sheets will be up soon at the gym. 

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
• Front squats; 13 minutes of pull-ups, deadlifts, and “over-unders”

Tuesday
• Strict press; then a spicy and nasty new benchmark : Dionysis! 

Wednesday
• Hang snatch complex; 2 fast metcons of toes to bar, cardio, and burpees

Thursday
• 50 chin ups for time; 18 minute AMRAP of push-ups, box jumps, and front squats

Friday
• Push-ups and dips; 16 minute EMOM of power cleans, wall balls, and cardio 

Saturday
• Teamwork of hand stand push-ups, pistols, lunges, burpees together

Sunday
• Lots of rounds of toes to bar, v-ups, power snatches, air squats