Arms. Legs. Core. What an awesome week it was! I am pleased that so many of you have been setting SMART goals. Continue to do so, and continue to record your PRs on the whiteboard.

It’s always nice when athletes from other boxes visit. When I ask them about their experience I almost always hear “It’s a great community at CrossFit Surmount. Everyone is so friendly and welcoming!” And no one took of their shirt, I might add.

I will once again be out of town for most of the week, as I’ll be in San Francisco leading “Presentational Speaking” training. I’ll be coaching most of the Monday morning sessions, training on Tuesday and Wednesday, and returning via redeye early Thursday morning. Endurance will be held both Tuesday and Thursday, and Thursday’s workout promises to be memorable.

A heartfelt thank you to Coaches Deborah, James, Jennifer, Marni, and Nick who will be leading additional sessions this week. I truly couldn’t do it without you.

Announcements

→ NEW POLICY! If you plan on attending Open Gym during either of the Thursday sessions (6 – 8 am and 5 – 7 pm) you MUST sign in at least 4 hours in advance. If no one signs in 4 hours prior to the start of the session (by 2 am or 1 pm) the session will be cancelled. Only one person need sign in for the session to be held.

→ Open Gym scheduled for Thursday from 6 to 8 am is CANCELLED. The evening session will be held if someone signs in at least 4 hours in advance. 

→ Vincent from WODbody Massage will be at the box THIS WEDNESDAY, July 15, from 1:30 until 6:30. There are a limited number of times available, so be sure to sign up soon!

 Join us THIS FRIDAY, July 17 for CrossFit Surmount 6-Pack get together! This is a great way to meet new members and reconnect with friends you don’t always have the opportunity to work out with. We’ll be meeting at the box.

 CrossFit Surmount will be hosting the 31Heroes WOD August 1. The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

 CrossFit Surmount will be hosting the 5th Annual Xander Tribute WOD Saturday, September 26. Additional details provided soon.

CrossFit WODs

  • Monday 
    • Presses and triplet
  • Tuesday
    • Back squats, box jumps, and 15-min “triplet” with running
  • Wednesday 
    • Hero WOD
  • Thursday – Rest Day & Open Gym
  • Friday 
    • Wall ball shots and deadlifts
  • Saturday 
    • Hero WOD
  • Sunday
    • Team WOD

Endurance WODs

  • Tuesday
    •  Rowing and running partner workout (meet at the box)
  • Thursday
    • Two-minute intervals (meet at White Oak Church entrance of American Tobacco Trail)

Express WODs

  • Monday 
    • Team WOD!
  • Wednesday
    • Two, 7-min AMRAPs with box and plate
  • Friday 
    • Wall ball shots and deadlifts