The heat certainly was the theme this week! Especially Friday when it peaked at a heat index at 106!  Remember to hydrate before, during, and after workouts. Also know the signs of heat exhaustion and heat stroke.  Never feel like you have to run, there’s always options to substitute.  Forecast looks like we may get a little break from the hot temps, and get some rain.  

This week, programming wise we have another fun and varied week with some weightlifting complexes, and some push/pull gymnastics combinations. 

The CrossFit Games start the following week. Always fun to watch the top athletes go at it, and we’ll even have some of our members there (as fans)! 

Our Men’s Softball team is starting back up, we have a practice this Wednesday and Saturday to get some swings in. Check the app players for info. 

July’s challenge is Turkish get-ups. These are a great way to warm-up and cool down, or just a general strength builder.  Former coach James used to always warm-up with a set of TGU’s before each class.  Pick any weight that challenges you.  If you haven’t done them before, ask a coach to guide you through your first set.  

We are ordering custom CFS wrist wraps for those interested. They are the velcro style, and you can pick what color you’d like. Order at the front desk, $20 per pair.  We’re also putting in another order of shirts since many people expressed they would like one  that didn’t get in on the last order. They are the same design as the ones we got in May. Please put your name down on the sheets at the box at the front desk, order will go in shortly.   

CORE is underway and rocking! We got a full house of 16 athletes this cycle!   

There’s an upcoming 40 mile trail race that you can have anywhere between 1-10 teammates..  It’s called the Shakori Trail Race. It’s a 4 mile loop, and just in Chatham County. Here’s the info – would love to have a team for that too.  Reach out to Nick if you’re interested. 

Our Pre-teens class in on vacation until August, as Coach Mirka is in Europe for a bit. We finished this session with a great class on Sunday!  Our Thursday Kids class is on break as well. We’ll be back in August with some fun new exciting programming! 

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….
• Push up and pull-up combo; metcon of running and hang power cleans 

• Back squat clusters; EMOM with DBs – lunges, burpees, shoulder to OH

• Toes to bar and muscle-up complex; Metcon of deadlifts, pull-ups, and running

• Hero WOD – Starts with a W; KBs, WBs, running, box jumps! 

• Clean and Jerk into Thruster in Split Jerk complex; fast metcon of snatches and double unders

• Partner workout – toes to bar; muscle-ups, handstands, and running

• 25 minute AMRAP, good one you can use as active recovery or go hard on