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