Was it me, or did January fly by!? Here we are in February, and we have tons going on!  This upcoming weekend is our 24 Hour Wod-a-Thon event!  One workout, every hour, on the hour starting at 8 am Saturday to the last one at 8am Sunday.

Share with your friends who are CrossFitters elsewhere and have them come drop-in for a workout. We’re kindly asking for a $10 donation for each workout you complete, or $100 to do unlimited workouts.  100% of the proceeds goes right to pediatric cancer research. Check out www.thon.org  and www.fourdiamonds.org for more info on where those funds will go.  We have confirmed people coming from at least 3 other CrossFits around the area.  Those nighttime and early morning ones will need some people for sure to keep the energy flowing.  Now that we are close, I can share some other fun stuff that we’ll have going on…

  • Two raffles – one for cash, one for swag
  • Food and coffee from Wake Zone
  • Buoy Bowls 10-1
  • A first taste at the new Kill Cliff endurance drink, Endure, not sold in stores
  • Photography to snag those awesome moments
  • A late night happy hour with spiced up music and adult beverages
  • And so much more

Who hasn’t woke up at 1 am in the morning and felt like working out? This weekend, you can, get on in! Feel free to bring chairs, tents, etc.. to

You can find the details on our Facebook page.  But in short, we’ll run a hero workout every hour for 24 straight hours. These will all be team workouts, so you can do more than one over the 24 hours. This is not a competition, nor is it intended for people to do all 24 workouts. Rather you pick a few workouts, partner and team up (and they can be different people for different workouts) and attack a few hero workouts for a great cause.

Registration for the 2018 CrossFit Games is now open. Sign up, and get in, so you can also be added to one of our Intramural Teams for the CFS Games. Deadline to sign up is February 13th to be on an Intramural Team. Right now we have 32 awesome athletes signed up! Get in now at games.crossfit.com  For more info on the Intramurals, The Open, etc… ask a coach, a veteran member, or grab one of the hard copies of the document at the box.  It’s the most wonderful time….of the year! 

Programming this week will be focused on tempo lifts, meaning slow ascent or descents, then exploding out of positions. Weights should be realitvely light to focus on good solid movements. With the tempo, even with lighter weights, you’ll still find these movements challenging.  

Eric Hoeckberg (Coach Erika’s hubby) led the Clean and Jerk seminar this Sunday, again to a full house, and again, rave reviews. I have already talked to Eric, and we’ll run these again in early spring for those who missed out this time.  Also, teaser alert, I’m close to getting a Games athlete come for a seminar for us too! Hang tight for the big announcement! 

January’s challenge is complete, congrats to Craig Brockman on his win for most calories biked.  And we have to recognize Pauline as well for her strong performance.  Combined they biked over 14,000 calories!! Impressive!  This month and in March, our focus and challenge is The Open.   Sign up, give it your all, and have fun!

Mike Allen and some fellow CFS-ers are in need of 2 more people to run the Ragnar Trail Race in Richmond on April 27th.  I ran it last year, and it is an absolute super fun weekend of running and camping all together with friends.  Really anyone who is at CFS is able to do it, no need to be an expert runner.  Reach out to Mike if you’re interested.  

The 5:30 and 6:30 am classes on Monday are working well for all. We’ll continue those until furter notice, likely until the spring/summer when schedules That means there will be a 6:30 class as well that morning, and no class at 6 am.  This will run for 4 weeks: the 8th, 15th, 22nd, and 29th to see how it works out.  As the 6 am class has become easily our most popular, and especially on Mondays, my hope is this will help, and allow our coaches to better coach the class sizes.  

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….


  • Deadlifts; fast 3 minute AMRAPs with burpees and overhead lifting


  • Bench press; gymnastic centric metcon


  • Squat clean complex similar to last week’s power clean complex; pull-ups and more squat cleans in the metcon


  • 21 minute AMRAP with kettlebells, sit-ups, and bikes


  • Thruster skill work; then a workout pulled from a recent competition


  • 24 Hour Event starts at 8 am


  • 24 Hour event, no 9:45 am class.  BBC is still on