What a way to kick off The Open! Thursday Night Lights was a huge success! Special thanks to Coaches James, Marni, and Deborah for getting right into the workout just a few minutes after it was announced and rocking it!  That was a hard one for sure, and nice job to everyone who really pushed themselves through it this week.  There is still time to get the workout in and your score in, you have until Monday at 8 pm to log it on the site.  If you were there Thursday night, I hope you felt the energy there, and that is what CrossFit and the Open is all about.   With 49 members competing, the energy has been awesome all week, and I’m looking forward to 4 more weeks of this!

Scores for the Intramural Competition will come out Tuesday after everything for week 1 is in.  I love the fun and competitive spirit I have seen. That’s the goal remember, have fun and improve your fitness.

Join us again this Thursday at the box at 7:45 pm to watch the announcement of the first workout. We need 4 (or more even) volunteers to go head to head this week. Sign up at the box, or let me know if you want in.  If you were there, you saw how fun it can be  And motivating too!  I don’t think I would have finished those last burpees without the extra crowd cheering.

You’ll notice the next 4 weeks, programming on Thursday will be skewed towards skill building, with a bodyweight metcon that can be scaled to be a recovery type workout. This is so you are not too burnt out for the Open workout on Friday, and with that being an unknown until Thursday night, I don’t want to double up on programming the same thing 2 days in a row.

The 2017 New Year’s Resolution Lurong Challenge came to an end last week, and congratulations to Mike Allen on winning first place at CrossFit Surmount. He was also #2 nationally.  Congrats to all the members who completed that challenge, and made some great progress! Just because the challenge is over, keep up those good habits you established. We finished #1 in NC, and 13th in the nation. Awesome job by everyone!

We have a new updated Instagram page:  @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….



  • Barbell tabata right from CrossFit.com


  • A chipper with running, rope climbs (wear your high socks) and OH squats


  • Front squats, and 3 mini metcons using a 17.1 movement


  • Pistols work, and a 25 minute EMOM that will be challenging, and can be active recovery


  • Open workout 17.2….any guesses what it could be? After this week, maybe something heavy and short?


  • TBD based on what Friday’s Open involves


  • A hero WOD using dumbbells



  • 25 minute EMOM with 5 different movements


  • A spin-off of 17.1 and a core tabata to finish up