The 2nd full week of training in 2020 brings us perhaps the most famous of all CrossFit benchmarks on Monday…..”FRAN”! For those of you who don’t know, this is THE benchmark in CrossFit. It’s like asking your bros in high school how much do you bench, what’s your Fran time? It’s fast, it’s furious, it can get spicy quick! Have fun with this one tomorrow, and go hard for that PR, or if it’s your first time, even better, you’ll get a PR for sure. Remember the stimulus intent here is all out. We want to start this one already 100% warmed up, no time to warm up during the workout. We want to pick a weight and pull-up variety where we feel we can do at least 7-10 reps at a time. And the end goal is to finish under 7 minutes. Push hard, go to that little dark place, and yeah it may sting for a few, but you’ll be pleased with the effort!
The Sua Sponte Games is a local competition coming up on February 8th, it’s always well run and has 3 divisions, all for either male-male, male-female, or female-female. Right now, we have 6 teams signed up to represent CFS! Truly awesome. Much like The Open, yes it’s a competition, but the goal at least for me is push myself harder than normal and have fun, and we’ll see how the results end up.
This week, programming wise like I said, we start off with Fran. Then this week we have 2 heavy major lifts (Deadlift and Squat) one Shoulder to OH heavy (Push Jerk), our Gymnastics section is a wall climb which should be treated as a strength portion (quality and time = increase strength). In our metcons we have a couple of heavy olympic weightlifting metcons, some lighter higher volume work and a nice little benchmark to start the week of with a bang.
CORE is ready to rev back up, it starts officially on February 11th! 6 weeks of awesomeness, and limited spots available. Little schedule change though, as Sunday’s class will not be 1 to 2:30 pm. Same time still on Tuesdays and Thursdays – 5:30 to 7 pm. Let me, Coach Jay, or Ashlee or Lauren know if you are in. Rumor is there are shirts in the works too! $60 is the fee for the 6 week program. Sign up sheets will be up soon for this.
Speaking of Coach Jay, he is hosting a Mobility 101 clinic on February 1st at 11 am at the box. Jay is a top notch physical therapist, and his knowledge of how the body moves, and how you can get the best of out it is unmatched! Come to this interactive clinic and learn how to stay mobile and bulletproof. This is $10 for members, $20 for non-members. Sign up sheets will be up soon for this as well.
Axe throwing is scheduled on February 22nd at 5 pm. Thanks to Janet for setting that up. Let her know if you are in so we can save you a spot, and make sure to pay her upfront as well. Should be a fun night out as a group!
A quick logistics, safety, and admin note: The fire inspector stopped by and noted we need to keep all exits clear of equipment. Of note are the bikes by the door to Dr. Heather’s office, and the back entrances by the GHD machines and rowers. Please don’t move or put equipment in the path of these exits as it is a hazard. Thanks for the cooperation!
Also, in the same regards the complex has kindly asked us to respect other businesses in the complex in regards to parking. Please only use the 5 spaces in front of CFS to park. If those are taken, then you can use any of the spaces that are on the 64 side of the lot. But please try to avoid parking in front of other businesses in the complex. We are CrossFitters, a little extra walk won’t hurt. Thank you for your cooperation on this as well.
This month’s challenge is most double unders or single unders. Our gym challenge started January 1 and goes through the month. It ties in with the RPM 10K Jump Rope Challenge, click HERE
You don’t need to sign up for that, but for a $10 donation to the cause, you can track your progress and compete against others. That challenge officially starts Monday January 6th, and goes to February 6th.
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!
• Push jerks, then…..FRAN!
• Sumo deadlifts; metcon of rowing, air squats, and kettlebell swings
• Wall walks for strength; metcon of power snatches and double unders
• Bent over row barbell work; EMOM of cardio and box jumps + step ups
• Back squats; barbell metcon of hang power cleans, front squats, and hspu
• Partner 20 minute AMRAP, then a cash-out with high fives!
• 40 rounds with a partner, should be a little easier than this past Sunday 😉