A day late on the update, as I was in Seattle taking my Level 2 CrossFit Trainer course. I’m excited to bring back a lot of the teaching techniques I learned to CFS.  What a unique box I was at too – a wall of people’s skin that had come off during WODs (gross), but also an espresso machine and whiskey (pretty awesome).

Hard to believe, but The Open is just 5 weeks away.  Sign up is live here: https://open.crossfit.com/english

What is The Open? Only the largest fitness competition on Earth, and amazing showcase of our community. We show up for 5 weeks, complete 5 workouts together, and test our limits, push ourselves, have tons of fun, and see where we stack up against people like us all over the world, and see how you stack up against yourself. Yes, it’s also the qualifier for the Games, so we can all dream too right? Even the top athletes in the world will be doing the same workout you will be doing.  What we do at CFS though is extra fun!  If you sign up, you will be put on one of 6 Intramural teams.  Each team will have a Captain, and need to have a team name. Many teams then make team shirts, hats, whatever to add in the fun over the 5 weeks. Each week, there is a workout announced on Thursday that the whole CrossFit world will do between then and Monday night.  At CFS, we have a special Thursday night party each of those weeks to watch the workout announcement, then have 6 or so of our athletes try it out right away with the whole box cheering them on. It’s super cool and so much energy.   Each team will get points for every member who completes the workout each week, and more if they finish in the top 5 spots each week (full rules to come out later).  There are even 2 categories – RX workouts and scaled workouts, so truly everyone can compete! The only way you would “hurt” your team is if you just don’t even try the workouts.  Really, I haven’t heard a good excuse why not to sign up for The Open if you are a CrossFitter.  Ask a coach or a veteran CFS-er about it, you won’t want to miss out.  More and more details coming….but first step is to sign up, and pick CFS as your affiliate.  

Barbell Club will have a different look in 2019, and a new name… CORE! This stands for Conditioning, Olympic Lifting, Recovery, and Efficiency.  This will be led by Coach Jay, with programming and assistance from Lauren Connell and Ashlee Bullock, some of our most veteran and well respected athletes.  This will meet on Tuesday and Thursdays from 5:30 pm to 7 pm, and Sundays from 10:00 am to 11:30 in 6 week cycles. The first cycle will begin on Sunday February 3rd and have a focus on the snatch!  So you ask, what exactly is different about this then our CrossFit classes? This will be for the athlete looking to improve in the areas of skill work, strength and endurance, and recovery with a focus on a specific lift each 6 week session (this one is snatch as previously mentioned). Still very much like the format of previous Barbell Club, but with more focus on the other areas to help build long term sustainable health and progress in your fitness journey. Ask me, Coach Jay, Lauren, or Ashlee for more details.  The cost is $60 for the 6 week program, and sign-ups will be live at the box now, or message me or Coach Jay. We are capping this to 15 athletes. 


Programming wise, .


As we wrapped up 2018,  this link has some cool stats from Wodify on the year. Check it out here: Wodify

January’s challenge comes from the mind of Coach Doza – a dead hang challenge. Accumulate as much time hanging from a bar as you can in the month.  Dead hangs will help so much, and will be a big help towards improving or getting pull-ups.  Here is a great article Doza found regarding this topic. http://ignorelimits.com/dead-hangs/  

February’s challenge…sign up for The Open! Get a head start on it already. 

We’ll also be adding another CrossFit Kids class in 2019. This will be on Sundays from 11 to 11:45 am with Coach Mirka Budlong, and designed for kids ages 9-12, as we start to introduce the barbell a little more. Mirka is a certified Kids trainer, an L1 CrossFit trainer, and a PE teacher.  She has a wealth of knowledge and an awesome attitude. She’ll incorporate portions of CrossFit kids training, as well as the Brand X method.  This will begin on February 3rd. Just like our other Kids class, it will be via punch card. 5 classes for $50, 10 for $90, and 15 for $120.  You need not be a member for your kid to participate, so if you know anyone who would be interested, let them know as well.  First class is free, come try it out! 

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….
• Back squats; dumbbell metcon

•  Power clean and burpee metcon on the longer side; L sits for time/strength

• Benchmark day after some split jerks…what lady will it be? Running is involved

• EMOM x 6 minutes, 4 times: rowing, wall balls, deadlifts

• Bar muscle-up and HSPU work; metcon of overhead lunges and burpees and pull-ups

• 3 person teams today…

  1. Sunday
    • Another partner day, a Wodapalooza team event with synchro movements!