The first part of this update is a repeat from last week, because well, it’s that important. The Open! The best time of the year for CrossFit athletes. 3 weeks of fun, community, competition, PRs, and much more! It’s coming, and it is time to sign up! The best time to be at CFS, and we are just 5 weeks away. Sign up now so we can start our planning of the fun. It’s been 16 months since the last Open, and I’m ready to go!  Not sure what it’s all about, ask a member or coach.  Simply – it’s fun, fitness, and a chance to challenge yourself. Nothing to lose! Sign up here:

https://games.crossfit.com/register/open/

The 2021 Open was announced to start on March 11 and run 3 weeks! Different from our usual 5 weeks, just means more fun in a shorter amount of time.  Fingers crossed we can safely hold big events at the box and enjoy this awesome time of year at the gym.  Registration opens soon, and our programming will be tailored to ramp up for this starting next week.  A new format has those who finish in the top 10% qualifying for the next 2 weeks of competition, and I know we have several members who that is very attainable. We’ll have fun Intramurals planned for this, along with shirts to commemorate the month long fun! 

Speaking of The Open, due to our amazing turnout and results from 2020, we were named CrossFit’s Fittest Affiliate in NC for 2020!  The entire state! That’s right! Pretty darn amazing. If you haven’t seen the banner yet, check it out at the box and get a picture of it next to it. You earned it! This is recognition for your efforts!  To celebrate, we’ll have some cool shirts coming out shortly. This is a big deal, and we’re gonna make a big deal out of it for as long as we can! 

Reminder, please sign into class as soon as you know you are coming, and cancel if you have to.  We have a seen an increase in class size in the last 2 weeks (which is awesome), but we still have to maintain our protocols. Thanks for your cooperation on this! 

Programming this week is fitness phase is going to be….intense but fun!

We’ve got a bit more conditioning and a bit less traditional strength work as well as some sections called Movement Conditioning in which we focus on one specific movement and the goal is to increase endurance in that movement (think wall balls)!

We’re slowly working towards the Open and this even should be a nice little dose of fresh air for all of us!

With the programming this week also comes a nice little article about Virtuosity.  What is it? Read up here…

dekacomp.com/virtuosity

Thanks everyone for being the best you can be everyday! 

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….

Monday
• 20 minute AMRAP of DB clean and jerks, burpees, and lunges; then a gymnastic EMOM to wrap up class

Tuesday
• Heavy 4 front squats; quick metcon of thrusters, double unders, and calories

Wednesday
• Hang power clean for strength and time; metcon for AMRAP and then again for time with HSPU and DB step overs

Thursday
• EMOM into a “for time” with kettlebell swings and calories

Friday
• Heavy snatches and muscle-ups; then max effort unbroken wall balls

Saturday
• 22 minutes with a partner, but no rest – deadlifts, dubs, pistols, toes to bar

Sunday
• Strict press, push press, box jumps, burpees