We are in the “dog days of summer” and I am enthused by the pure number of people that continue to get their workouts in each day and week. It would be an easy time to slack a bit, and all of you that keep coming in and pushing hard, the results are showing and it inspires other people to keep it up.  Well done!  We have The Open coming up in October, a new solo event in the planning stages that will be super fun and challenging to follow, and likely we’ll have another edition of our “Reindeer Games”.  Hate to talk about the holidays already, but just putting it out there.  

This week, programming wise is full of another challenging week, and what is becoming the weekly Thursday long Hero workout. This week is no exception, Thursday has 2 miles of running and plenty of other fun stuff! 

Our Kids’ classes will start back up again soon.  Our Kids class on Thursdays will pick up again on August 15th.  Stay tuned for the return of our Pre-Teens class with Coach Mirka. She’s due back any day now, and that may start sooner.   

The CrossFit Games start this week, Thursday to Sunday. Always fun to watch the top athletes go at it, and we’ll even have some of our members there too (as fans)! Personally it’s a great motivator to get in and train this week when you see those athletes.  Hard not to pick Fraser to win on the men’s side, but I gotta cheer for Patrick Vellner.  After all, he does a lot of the same workouts he does, as Michele Letendre who does a lot of our programming does his and coaches him each day.  On the women’s side, Tia is probably the favorite, but another Deka Comp athlete Laura Horvath can’t be far behind. Katrin is back in full form too, should be epic! 

Our Men’s Softball team is starting back up soon, we have practices the next few weeks, with opening day on August 7th.  

July’s challenge wraps up this week, it 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.  

August 30th we’ll host a community service night. You all saw the tremendous amount of money raised for Chaney’s Champions from the Marathon Row event.  Well a lot of that went to buying the bears.  Now those bears need to be unboxed, and packaged nicely to deliver. So on Friday August 30th we’ll have a bear wrapping party at the box.  Chaney’s Champions will provide pizza for all, and BYOB if you’d like. This will be a fun get together while helping out others at the same time.  Further details and a sign up sheet will be out soon.  

CORE is halfway done this cycle, and each class I’m jealous I missed out!  Next session will start back up sometime in early fall.    

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 – https://www.shakori40ultra.com/ would love to have a team for that too.  Reach out to Nick if you’re interested. 

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 jerk, ascending sets of 3; metcon of devil’s presses, step-ups, and box jumps 🙂

• Snatch and overhead squat complex; wall ball and pull-up metcon

• Bench press; metcon of power cleans and 400m runs

• Hero WOD, becoming a new tradition, and a long one to boot! Double unders, overhead squats, and running a mile

• Pistol work; metcon of v-ups, running, and shoulder to overhead 

• Partner workout 

• Combining a heavy barbell benchmark with a gymnastic benchmark for a beautiful marriage