Less than a month until The Open. As of today, we now have 63 people signed up! The fun is going to be undeniable.   Don’t be sitting on the sidelines for this event starting on March 11th.  But we want you signed up sooner so we can divide you up into fun intramural teams.  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! 

It really is the best time of the year for CrossFit athletes. And if you are reading this and a member of CFS, yes you are an athlete! It is 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:


We had a another great turnout for the Clean Clinic this past Saturday, the 3rd in our series of Open prep clinics.  Next up is toes to bar and bar (and maybe some ring) muscle-ups with Coach Seth. 10:45 start. Then we will finish our series the following week with:

  • March 6 – Handstand holds, push-ups, and walks with Coach Heather, 11:30 start

Programming this week, we’re officially 1 month away from the open. 1 MONTH!!! Training is going to really ramp up to get everyone ready and hyped! Weightlifting pieces are mostly strength conditioning piece and gymnastics sections as well. We’re basically applying all the blocs we’ve built over the past year. Metcons are tough and intense, varied and there are a couple of very open style workout (even 1 re-do).  We are going off the path a bit on the weekend for 2 special memorial WODs, both partner workouts that should be difficult, and give a reminder to be thankful for our health and honor those who sacrifice to protect out freedoms. 

Barbell Club is back! It starts this Tuesday, and is just about full at capacity! May be just 1 spot left. Message Coach Jay, Marni, or Nick for that spot. It is Tuesday and Thursday nights, from 6:30 to 7:30, and Saturdays from 11:45 to 12:45.  It runs 6 weeks and is $60 for members with a current membership. 

The “FITTEST IN NC” shirts have been ordered and are due in the first week of March. 

Thanks everyone for being the best you can be everyday! Consistency is key!

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….

• Epic old Open workout. You won’t forget this one 

• Power cleans with some HSPU between; metcon with DBs – power cleans and step ups

• Old Open workout, heavy on the snatches that may feel more strength training than metcon; then a deadlift, sit up, calorie metcon

• Core work, then a metcon of wall balls and DB snatches

• Pistols, hang power cleans, double unders, shoulder to overheads. Wow! 

• Partner hero workout

• Partner memorial workout