Coach Paul’s Weekly Update

Happy New Year! Be sure to congratulate Jon Edwards on being named the Athlete of the Month!

Reminder that sessions are now held Thursdays at 6 and 9:30 am and 6:30 pm.

Please review the updated House Rules, particularly the section regarding Open Gyn.

The CrossFit Surmount Competition is THIS SATURDAY from 8 to 2. The box will be open at 7 with athlete check-in at 7:30. There will be no regularly scheduled sessions. 

Be sure to tell all of your friends and family members about the Groupon deal of One Month of Unlimited CrossFit Classes from CrossFit Surmount (70% Off)!

→ CrossFit Surmount will be hosting the 2016 Lurong Living Resolution Challenge! The Challenge begins January 18. Be sure to register online and select CrossFit Surmount as your affiliate.

→ The Burpee Mile will be held Saturday, January 30. Additional requirements and details provided as the date approaches.


→ Yoga Basics with Dr. Heather! Everyone says, “You should do yoga!” You may not, however, have any clue as to what it is or where to begin. Maybe you’ve been to a yoga class and felt completely overwhelmed and lost, not sure you’re doing anything right.

Yoga Basics is a 3-part workshop designed to help beginners navigate the poses, names of poses, feelings to expect, and instructions for doing it correctly. But it’s not just for beginners, as even the most advanced student can benefit from this workshop as we will cover breathing exercises (pranayama), meditation practices, and alignment issues that might get overlooked in the typical class setting.

Yoga Basics is designed for all levels, all ages, and all body types/conditions.

Dates: January 17th, 24th, and 31st from 1:30-3:30pm

Price: $75 for all 3 workshops; $30 for 1 workshop

CrossFit Surmount Members: $65 for all 3; $25 for 1 (This offer will be extending to CrossFit members who bring friends as well!)

Sign-up now at the box or email Dr. Heather at

CrossFit WODs

  • Monday
    • OHS
    • 5-min AMRAP
  • Tuesday
    • Floor press
    • EMOM couplet
  • Wednesday 
    • Hero WOD
  • Thursday
    • Benchmark WOD
  • Friday 
    • “Five for Friday”
  • Saturday 
    • 2016 CrossFit Surmount Competition!
  • Sunday
    • Games WODs

Express WODs

  • Monday
    • Triplet ladder (both up and down)
  • Wednesday
    • Benchmark WOD