Coach Paul’s Weekly Update
Congratulations to Courtney for her 1st Place Female Masters win in the Cold Bowl! Courtney has shown tremendous improvement since she joined the box, and she’s a delight to coach. Well done, Courtney! Congratulations to Holly and Coach Nick for competing in the Krispy Kreme Challenge! Be sure to ask them to share their stories.
→ Just two more weeks to for until we complete the 2016 Lurong Living Resolution Challenge. A reminder that we will be completing the programmed workouts every Wednesday. If you miss a workout you may make it up during any gym hours. Be sure to arrange for a judge.
→ The 2016 CrossFit Game begins February 25! Select CrossFit Surmount as your affiliate when registering. I strongly encourage each and every member to do so. A reminder that there are teen, scaled, and masters divisions. This is going to be fun!
CrossFit WODs
- Monday
- Revisit a hero WOD
- Tuesday
- Handstand pushups
- Two, 4-minute couplets
- Wednesday
- Resolution Challenge
- Thursday
- 5 rounds of couplets (and each couplet begins with a run)
- Friday
- Overhead squat
- Triplet with cash in row
- Saturday
- Five, 3-minute triplets
- Sunday
- CrossFit Games WOD
Express WODs
- Monday
- Front squat
- Benchmark row
- Wednesday
- Kind of like a Fight Gone Bad