Almost too much for one post!!!
Fireworks are coming! Happy Fourth of July week. Remember, on the 4th, we just have a 8:30 and 9:45 class. We’ll complete a 60 minute WOD called 1776. Please arrive early as the warm-up will be on your own. This can also be completed as a partner workout. It is a great one to honor America.
Wrapping up the snatch cycle we had last week, we saw a lot of snatch PRs, then on Friday a lot more overhead squat PRs. That was no coincidence, as they go hand in hand, and that was awesome to see.
Programming wise, we will get into a month of Ben Bergeron’s programming which he uses for Games athletes, just paired down to fit our hour long class format. I have been testing many of the workouts and strength portions, and I think you all will really enjoy them. There is a heavy focus on squats (front, back, and overhead), and lots of great skill work as well. I’m looking forward to seeing how you all enjoy them and the results we all get from the change of pace.
It’s official, August 26th is our next Intrabox Team Competition. This is a 4 person, co-ed event. I will have a sign-up form at the box soon for teams to register. We will have an Rx and Intermediate division, with standards of each to come soon. Start gathering your teams now!
It’s B-I-N-G-O time at CrossFit Surmount. Pick up your own bingo card at the front desk, complete the activities to mark off squares, and win some swag! First person to get a line bingo wins $15 of items from the fridge (Perfect Bars, Kill Cliffs, FitAids….your choice). First person to get the whole card filled wins that $15 and a limited edition Fit Aid shirt or tank. This will be fun, and I know people already have started working at it.
Congrats to our July Athlete of the Month, Jennifer Cebenoyan, Jen has been with us about 5 months, and has made tremendous progress. Most recently, we were most impressed with the fact that despite being out of the area for almost a month, she is dropping into boxes all over and keeping her fitness going. Well done, Jen! Keep it up! Read up on Jen by clicking here.
We’re working on unveiling a “Community Board” by the cubbies. This board will be a place for members to share any upcoming events they are involved in like 5k’s or volunteer opportunities, or their business cards, or their business info. For example, need to sell your home, talk to Janet. Need a car repair, talk to Marianne Massey. And so on and so forth. We can all be of help to each other. Each month we’ll spotlight a member’s business. First up to come is Fernando Moran, who inspired this idea.
There is also a sign up sheet at the front desk if you didn’t get one of the new shirts. And we also are doing a pre-order for some slick looking trucker hats. They are low profile and very comfortable.
The Tuna Run is approaching faster than you think. Stephen Cline has captained a team, and is looking for runners. Send him a message, or reach out to him in person if you’re interested in a fun run to the ocean!
You may again see some new coaches this week taking on classes and honing their craft, as well beginning to get their feet wet and assisting classes. We look forward to having them on full-time shortly.
- July 4th: Classes will be held at 8:30 and 9:45 only.
- No Barbell Club on July 4th
- CrossFIt Kids is on a vacation. Sundays through the end of August. Our Thursday night class at 5:30 p.m. will still continue as per usual, and continues to grow in size each week! The energy is amazing! Bring your kids to try it out next week.
Remember our referral program: Effective immediately, anytime you bring a friend in to try out CrossFit Surmount, you get a Fit Aid or Kill Cliff from the fridge on the house! Furthermore, should that person join, your next month’s membership will be discounted by 15%. There’s no limit to how many drinks you can earn, and how many months of discounts you can earn either. You love CrossFit Surmount, and it’s more fun with friends and family, so bring them in and reap the rewards. (Note: This program applies to new members only, not bringing in a former member, though we’d love to see them too)
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!
- 21-15-9 x 3
- Back and front squat EMOM, then a 15 minute amrap with box jumps, doubles, and thrusters
- Hang squat cleans, then a metcon of deadlifts and wall balls
- Dumbbell hang squat cleans, hand stand push-ups, and some running of a different distance
- 3 person, or solo WOD
- Endurance Sunday: more rowing and running