The CrossFit Games have been very exciting to watch! I hope that all of you understand why I emphasize the importance of proper form and execution of all activities. I was, of course, focused on the athletes who ran correctly and efficiently as opposed to those athletes that ran with poor form, e.g., bending at the waist, looking down, overstraining, etc.

Speaking of running, the latest session of Endurance came to a close this past week (and with hill repeats, no less). If you’d like more information about Endurance I suggest that you talk to fellow members who have participated. As a coach i do notice that those who participate in Endurance are better at, well, endurance workouts and any workout that includes running.

Coach Nick and I will be meeting this week to discuss the launch of CrossFit Kids. All of the equipment has been ordered, including kettle bells, dodge balls, and hula hoops. I may have to put the equipment under lock and key. Ha!

Dr. Heather will begin offering yoga Sunday afternoons from noon until 1 beginning September. I think she’s attempting to avoid hot yoga.

The coaches will be meeting for breakfast this Thursday. Look for exciting news in the upcoming weeks and months!

Although no official announcement has been made, CrossFit Surmount no longer offers a free Community Workout Saturdays at 11. I have discovered that that time is often inconvenient for many people. In addition, many CrossFit Express members are encouraged to attend the 11 am session. If you have a friend who would like to join you for a workout, you need to merely let me know!

Announcements

Effective immediately, CrossFit Express members may attend any of the Saturday sessions. 

→ 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, likely the weekend before or after Labor Day. 

→ 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.

→ Due to expensive 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. Effective immediately, payments for purchases will be processed the 15th and the last day of the month ONLY. Again this is to avoid processing fees.

 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 
    • 3RM press and 75 reps
  • Tuesday
    • Max height box jump, back squats and 5-min AMRAP
  • Wednesday 
    • EMOTM for 30 minutes with pulling, pushing, and core
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Wall ball shots, deadlifts, and a surprise
  • Saturday 
    • Four, 5-min AMRAPs
  • Sunday
    • Running, SDL, FS, and floor presses

Express WODs

  • Monday
    • Pull-ups and “Half Cindy”
  • Wednesday
    • Partner WOD with rowing and something fun
  • Friday 
    • Wall ball shots, deadlifts, and a surprise