I hope you enjoyed your holiday weekend! It’s hard to believe that we’re halfway through the year.

As you may have noticed, we added many new members during the past month. This is a very good thing! While other boxes offer Groupon or Living Social deals and/or discounted prices, CrossFit Surmount remains focused on offering quality services and then letting positive word of mouth be our advertising.

The 6 am and 6:30 pm sessions are the most attended. I may choose to limit attendance to 12 members for all sessions and begin requiring that members sign in ahead of time. Many boxes do just that. This also means that if a member reserves a session and then is unable to attend they are not allowed to attend a later session. This also means that if a member reserves a spot and doesn’t cancel the reservation, that spot is not given to another member.

I don’t want to do this. I want to allow you all the freedom to attend a session that’s most convenient for you. In order me to continue to not require reservations I need to ask each and every one of you to be polite and cooperative. Share your toys, folks. Be especially kind and generous to new members. Help them get the necessary equipment. Offer the rower to them. Help them find the right length jump rope. You may, however, outrun them.

Announcements

 Join us Friday, July 17 for CrossFit Surmount 6-Pack get together! This is a great way to meet new members and reconnect with friends you don’t always have the opportunity to work out with.

 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. Additional details provided soon.

CrossFit WODs

  • Monday 
    • Presses and couplet
  • Tuesday
    • Back squats, box jumps, and 2 minutes and 15 seconds of work
  • Wednesday 
    • 105 reps couplet
  • Thursday – Rest Day & Open Gym
  • Friday 
    • Deadlifts and triplet
  • Saturday 
    • Partner workout
  • Sunday
    • Hero WOD

Endurance WODs

  • Tuesday
    •  Sled pulls and prowler pushes
  • Thursday
    • Lots and lots of carrying and running (meet at the box)

Express WODs

  • Monday 
    • 8-minute EMOM and 8-minute triplet tabata
  • Wednesday
    • Running, carrying, and “Roxanne”
  • Friday 
    • Deadlifts and triplet