Summer is in full swing at CFS! Hot temps, and great workouts. Love seeing everyone getting in and putting in the workout before their weekends and vacations and such.  
We had some long running workouts this past week. You either loved them, or learned to love them.  We’ll have another 800m running workout midweek that will be a challenge again. This week we are looking at a really fun week with more weightlifting and some high skill gymnastics re-appearing, and looks like a little cooler temps this week as well.  
Scheduling note, effective Monday, July 16th, the 4 pm class on Mondays and Wednesdays will not be held until after Labor Day. With the summer schedules of our members, it has often been 1 or none at that time. It will resume back with the school schedule. Friday at 4 pm is still on during this timeframe. 
This Saturday…. we’ll be a host for The Special Olympics WOD for Inclusion.  This supports Special Olympics of North Carolina, a great cause. Find our team’s page here:  https://give.classy.org/CrossFitSurmount
You don’t have to register to participate in the workout, but if you want a shirt and want to donate to a great cause, deadline to register for the shirt is July 9th.  Of course you can donate and register though anytime. 
Saturday July 28 we’ll be trying out swimming again. We have secured a coach to give us a group lesson at 8 am at Olive Chapel Pool. It’s located in the Pearson Farms community, right off Olive Chapel Road and Pearson Farms Road.  Cost is $10 and is limited to 15 people. Reserve a space on Facebook and with a sign-in on the box. 
There’s still space for our Teenage Girl Program, it starts Monday the 16th, but if you know someone interested they can still get in and join a day or so late.  Email nick@0485673.rcomhost.com for more info. We hope to really grow this program down the road to include visits from professionals in different areas to teach the participants even more than fitness.  
This month’s challenge, it’s not a cumulative challenge, but rather how fast can you do 50 wall ball shots? You can try as many times as you want to get your best time, but can only do so in one of the “divisions”.  Those divisions being weight of the med ball and height of the target.  Challenge yourself on these, no sandbagging!  Looking forward to some fast times and everyone becoming more efficient on these. Remember, its like a thruster but you get to throw the “barbell”.  Drive through the heels, aggressive hips, and use both arms for the push.
Remember, we offer nutrition services to help you meet your goals. You can’t out train a bad diet, and as an athlete you need fuel your body like the sports car it is! Whether you want to lose weight, get meal prep ideas, take it to the next level with macros, fuel for an upcoming competition, or maybe even gain weight, we can help. Schedule an appointment right here to start it off…https://0485673.rcomhost.com/programs/nutrition-services/

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

  • Pull up work, then a tabata style metcon

Tuesday

  • Power clean complex; deadlift, pull-up and burpee metcon

Wednesday

  • Distance running metcon with handstand push-ups and dumbbells

Thursday

  • Partner workout – 100 reps of many things

Friday

  • 20 rep back squats; Hang power clean and running metcon

Saturday

  • Special Olympics WOD for Inclusion – partner workout

Sunday

  • Snatches, touch and go; metcon with bar muscle-ups