It’s Open Week! It officially starts Thursday at 8 pm with the announcement of the first workout, 19.1. Come to the box at 7:45 to watch as a group, then we have 8 athletes who have signed up to tackle it right away in front of an electric atmosphere. This week we have: Mike Heflin, Dave Bock, Courtney Brock, Susie Sutton, Aly, Asia, Jade, and Fernando! Stay tuned this week for some preview videos of the 8 athletes competing on Thursday. I’ll do my best to get a quick interview of each and see what they’re expecting for 19.1 I’m bummed that I’ll be out of town with a prior engagement, but I’ll be watching on FB live for sure. The workout will then be our programmed workout of the day on Friday. If you can’t make it in Friday, you have til Monday at 8 pm to get it done and enter in your score. Remember you need a judge (any member in the Open) to verify your reps and score.
Open Shirts if you pre-ordered will be at the box to pick up on Tuesday this week, just in time!
Next week for 19.2, we will have a cookie cook-off at Thursday night lights. Each entry gets your team a bonus point for the competition. Two divisions to enter your cookie in: Paleo cookie and just good ole fashion cookie. Homemade entries only, no store bought fakies. Bring them to the box, members will vote, and winners will take home a gift card.
Craig Brockman competed in the Brick City Liftoff and did an amazing job. He had a back squat of 475, a deadlift of 565, and a strict press of 235! Truly incredible strength. I have deemed him Apex’s strongest man!
Programming wise, it’s Open time, so we keep the volume down a bit. With Friday being an unknown, Saturday is always subject to change, but we have made it pretty adaptable to whatever CrossFit throws at us. Thursday this week is a challenging benchmark so depending on how you feel and when you plan to do the Open workout, plan accordingly or scale accordingly.
It’s out a bit on the calendar, but will sneak up on us, Murph will be Monday May 27th. We’ll likely have 3 classes this year to spread out the crowd, followed by our annual cookout and fun. Let’s hope for better weather this year.
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!
• Skill work of your choice; metcon of snatches, wall balls, burpees, and double unders
• Back squats; metcon of toes to bar, handstand push-ups, box jumps
• 20 minute AMRAP: row/run/ski or bike then clean and jerks and muscle-ups
• Benchmark WOD heavy on the barbell
• 19.1 ??? What could it be? My guess is something all body weight/gymnastics, old school fitness, no equipment needed.
• Choose your own WOD, what? Come and see
• Teams of 4: 1 minute intervals of fun on the rower, barbell, and burpees