I had a very nice trip to San Francisco! As most of you know, I was a corporate trainer in my former life. Over the past two and a half years many of my former colleagues have asked me to train on a contractual basis and up until recently I have said “no” to these requests. I am pleased that I am now able to offer training outside of CrossFit. Why am I able to do so? Because of our excellent coaching team! Another heartfelt thank you to Coaches Deborah, James, Jeff, Jennifer, Marni, and Nick for leading sessions last week.

I always enjoy visiting other boxes when I travel. I appreciate the programming offered at CrossFit Surmount, particularly the emphasis on a meaningful warmup.

Coach Nick is now a CrossFit Kids certified trainer! CrossFit Surmount will be launching CFK sometime during the month of September.

Dr. Heather would like to offer another yoga session Sunday afternoons from noon until 1. Let me know if you’d be interested in attending!

A reminder that, due to high processing fees a minimum of $15 must be purchased. If the item you purchase, for example a FitAid, costs less than $15 you will have a store credit to be used for future purchases.

CrossFit Surmount continues to grow —but this doesn’t have to be painful. I don’t want to be the kind of box that limits attendance at sessions to first pre-registered, first served, as I know you all have busy and often fluid schedules. I do want to be the kind of box where everyone is welcome. Recall when you first joined the box. You were warmly welcomed and quickly made to feel like you were part of the family. Please extend your warm welcome to new members. Most importantly, guide (but do not coach) them. Show them where the barbells are stored, how to properly take the weight off of the barbell, where to find the cleaners. Remind them to not drop the barbell or any other equipment on the floor, to always clean up after themselves, and to introduce themselves to anyone they might not know. Give new members first dibs for equipment, “your” spot on the pull-up rig, the new medicine balls, the kettle bells with the nicer handles. When new members are treated respectfully they communicate this to their friends, and this is how we grow membership. When new members have a negative experience they also tell their friends, and this is how we lose and/or don’t grow membership. Be nice and share your toys.


→ The last workout of the current session of Endurance will be this Thursday. As previously announced, Endurance will not be offered during the month of August. Look for additional information regarding the Fall session of Endurance as well as the upcoming Running Clinic. 

→ REMINDER! 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.

 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 to benefit Saving Grace.  As in previous years, this is a partner WOD.

CrossFit WODs

  • Monday 
    • Presses and the WOD That Shall Not Be Named
  • Tuesday
    • Back squats, easy box jumps, and prowler pushes (and maybe sled pulls)
  • Wednesday 
    • Chipper
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Deadlifts and “Happy”
  • Saturday 
    • OHS and triplet
  • Sunday
    • Team workout

Endurance WODs

  • Tuesday
    •  Time trials
  • Thursday
    • Hill repeats (meet at Apex Nature Park Apex Nature Park | 2600 Evans Road)

Express WODs

  • Monday
    • Shake If Off
  • Wednesday
    • Tabata and Ladder
  • Friday 
    • Deadlifts and “Happy”