CrossFit’s Fittest Affiliate in NC for 2020! The entire state! That’s right! Pretty darn amazing. If you haven’t seen the banner yet, check it out at the box and get a picture of it next to it. You earned it! This is recognition for your efforts! To celebrate, we’ll have some cool shirts coming out shortly. This is a big deal, and we’re gonna make a big deal out of it for as long as we can!
Let’s say it again for everyone….The Open! As of this post, we have 41 signed up! New for this year, you can do it from home, with minimal or NO equipment even. There’s really no reason NOT to sign up!
The best time of the year for CrossFit athletes. 3 weeks of fun, community, competition, PRs, and much more! It’s coming, and it is time to sign up! The best time to be at CFS, and we are just 5 weeks away. Sign up now so we can start our planning of the fun. It’s been 16 months since the last Open, and I’m ready to go! Not sure what it’s all about, ask a member or coach. Simply – it’s fun, fitness, and a chance to challenge yourself. Nothing to lose! Sign up here:
The 2021 Open starts on March 11 and runs 3 weeks! Different from our usual 5 weeks, just means more fun in a shorter amount of time. Fingers crossed we can safely hold big events at the box and enjoy this awesome time of year at the gym. Registration opens soon, and our programming will be tailored to ramp up for this starting next week. A new format has those who finish in the top 10% qualifying for the next 2 weeks of competition, and I know we have several members who that is very attainable. We’ll have fun Intramurals planned for this, along with shirts to commemorate the month long fun!
We just finished our Coach Meeting and have a fun 3 weeks planned. We will break up everyone into Intramural Teams and get the spirit going each week for some fun competition with a theme: Week 1: 2020 Sucks. Week 2: Saint Patrick’s Day. Week 3: Favorite Sports Team. No matter your experience level, just completing the workout each week will help your team. It’s all in good fun and for a bragging rights banner, so don’t put too much pressure on yourself. We will have Thursday Night Lights and Friday Night Happy Hours (Both with capacity at 32 people), Saturday Open Gym, and Sunday Open Gym. For those wanting to re-try a workout, it will have to be done on the weekends and will require a food donation (TBD) that will go to local food pantries.
Reminder, please sign into class as soon as you know you are coming, and cancel if you have to. We have a seen an increase in class size in the last 2 weeks (which is awesome), but we still have to maintain our protocols. Thanks for your cooperation on this!
Programming this week, we are changing things up quite literally and you’ll notice some days with lifting sections AFTER the metcon. This is to help prepare athletes for the Open workouts that often have heavier weights as the workout progresses. That said, week 5 is still considered a de-load since the actual intensity of the loading is low (except for Friday).
This de-load is our last one before the open and week 6 of the year and on you will see a gradual ramp back up so that we’re primed and ready to hit Week 1 of the open in full force!
Thanks everyone for being the best you can be everyday!
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!
• Rowing and wall balls; then a clean-squat-jerk complex
• 4 minute AMRAPs of snatches, overhead squats, and burpees; then some max gymanastic work
• New “girl” benchmark with 100 reps of 4 barbells movements
• Bent over row and turkish get ups; then a metcon of toes to bar, DB hang cleans, and front rack lunges
• Bear complex; then a thruster and pull-up spicy metcon
• Partner up for air squats, push-ups, rowing/bike with some DB burpees too