It’s here, Games Week! The Super Bowl of CrossFit starts Thursday in Madison, Wisconsin and runs through Sunday night. Champions will be crowned across many divisions. You can watch all the action on Facebook Live and CBS Sports this year.  Meredith, myself, and a big group of CFS athletes will be heading up there this week to catch it first hand. To say I’m a little excited would be an understatement!  Thanks in advance to the coaches picking up the classes that are left open in our absence.  And our own Paul Peterson has started a Fantasy CrossFit Games pool. Check our FB page or talk to Paul before Thursday for the details.

Programming wise, the front/back squats will have one more week of volume, then we’ll attempt some 1 rep maxes in 2 weeks. This week will have some variations of upcoming games events.  Heavier dose of the barbell this week as well.  Accessory work will again be thrown in at the end of various days that you can add on your own,

We had an awesome turnout for our first Family WOD.  8 families turned out for a fun filled, and hard, workout that challenged kids and adults alike.  And of course we had a fun warm-up with perhaps a Guinness World Record for largest game of musical med balls.

August 26th is our next Intrabox Team Competition.  This is a 4 person, co-ed event.  Sign-ups and standards are at the front desk, including the first workout.   We have 7 teams already signed up.  There is no limit of teams allowed, but the deadline to sign up is Sunday August 13th.  Start gathering your teams now!

Our Community Board is officially open for business. It is located by the restrooms, over the cubbies. This is a place for members to post about their business, or perhaps an upcoming charity event they are involved with.  No need to ask to post something, just put it up there with a push pin. Our first local business to highlight is Moran, Inc owned by our very own Fernando Moran. Moran Inc. specializes in executive searches and financial services for families.  Check out the board for more info on this, and if you want your business or event highlighted, let me know.

Don’t forget, BINGO is still going for one more day (ends Monday the 31st). For the first to fill their whole card.  $15 of food/drink and a Fit Aid shirt/tank of your choice is up for grabs.

We are officially registered as a Barbells for Boobs team! We will be having this event on Saturday October 14th. More info to come soon, but pencil that in your schedule. This is a great fundraiser, and certainly has a special place for many of us this year.  You can start fundraising if you’d like or just join our team right now, by going to this link and click here.

Schedule Notes:

  • No Kids class on Thursday 8/4
  • No Yoga on Sunday 8/6

Remember our referral program: 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%.  Many of you have brought in new members recently, and will see that discount in your next invoice.  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!

This week….


  • Squats in “waves”, then a kettle bell focused met con


  • Classic chipper workout with a bit of everything


  • Squat clean ladder and a metcon with snatches and running


  • Clean and Jerks with toes-to-bar and pull-ups all together in a Games inspired metcon


  • Benchmark Friday – a classic “Girl” workout; then sprint speed work


  • Partner version of Cindy


  • Endurance Sunday: Rowing, KB Swings, and OH Squats