Brrr, another cold week. Hopefully those workouts warmed you up quickly! Another fun and challenging week is planned ahead, and the temps should rise too! We’ll continue the cycle that should prep us for the open with some lifts, but getting more reps in this week at a heavy load. 

The CrossFit Open starts in February, and that is essentially the Super Bowl of CrossFit for affiliates. What is the CrossFit Open? Check it out here and you’ll hear more about in class very shortly. Registration starts this week on January 11th on  New this year at CFS, we’ll have an Open Kickoff Meeting. It will be a 30 minute overview of what the Open is, how to register, the team format, the Thursday Night Light Events, and coming this year… the CrossFit Surmount Super Secrete 6th Event! All sorts of fun ahead! That will be on January 21st at 11:30 at the gym. This is just a meeting, so no need to come ready to workout, but you can certainly come to 9:45, and stay after.

Before the Open, why not nail down your Olympic weightlifting movements?  The snatch and the clean and jerk are movements that we can continually work to improve on and always improve upon.  Coach Erika’s husband Eric will be hosting 2, 90 minute hands-on seminars to focus on these. The first will be the snatch on Sunday January 28th from 11:30 to 1, and the second will be on the clean and jerk on Sunday February 4th from 11:30 to 1.  Eric has an extensive background training these lifts, and has an enthusiastic way to teach and deliver results.  The cost is $35 each, or $60 for both.  Because of the one-on-one work, the seminars will be limited to 15 athletes each, so it will be first come first served. Please email me at to reserve your spot.

And right after those seminars, we have a 24-hour event.  You can find the details on our Facebook page.  But in short, we’ll run a hero workout every hour for 24 straight hours. These will all be team workouts, so you can do more than one over the 24 hours. This is not a competition, nor is it intended for people to do all 24 workouts. Rather you pick a few workouts, partner and team up (and they can be different people for different workouts) and attack a few hero workouts for a great cause. That cause being pediatric cancer research.  The organization is, one that is close to Meredith and I from our Penn State days where they held a 48 hour dance marathon to also raise funds for pediatric cancer.

Remember to put your snowflake goal on the tree this week.  Pick a goal that is specific, and something you can track. We’ll help you get there!

Starting tomorrow, Monday January 8th, we’re going to try out a 5:30 am class on Monday’s only. That means there will be a 6:30 class as well that morning, and no class at 6 am.  This will run for 4 weeks: the 8th, 15th, 22nd, and 29th to see how it works out.  As the 6 am class has become easily our most popular, and especially on Mondays, my hope is this will help, and allow our coaches to better coach the class sizes.  

January’s challenge is calories on the bike! We’re off to a big start, and I love seeing those fans on them move.  It’s a great warmup as well, and a great way to have an active recovery and cool down. Get pedaling! 

With the start of the new year, there’s always an influx of new members. Please be the awesome members that you already are, welcome them, and help them find equipment and guide them through as they get their feet under them. We can all remember our first days in the gym, and know that any little help is great.

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….


  • Front squat EMOM then a heavy barbell metcon with some burpees


  • Clean EMOM, then a metcon with deadlifts, toes to bar, and handstand push-ups


  • Dips again; metcon without a barbell – kettlebells, jump rope, and


  • Deadlift EMOM, then a overhead squat and burpee metcon


  • Cleans, then an old Open workout with cleans and hand stand push-ups


  • Team workout with 3 buddies – rowing and lots of barbells


  • Endurance Sunday: med ball cleans, doubles, and sit-ups