I hope everyone had a great holiday weekend and celebrated responsibly and with a nice workout of some sort.  That hero WOD on Saturday, “Josie”, was certainly a challenge.  We did that 2 years ago to the day, and we’ll keep that in the memory bank for a future 4th of July metcon.  Saturday was no doubt hot, and the humidity and high temps seem finally here to stay. Remember to hydrate (with water) before, during, and after the workout. If you feel thirsty, that is too late.  At the same time, that doesn’t mean drink 8 gallons of water before your workout. 

We got into some more intense programming this week, and that’ll continue for the most part this week.  Got some tough workouts ahead, and heavy back squats to star the week. Later in the week we’ll do some clean and jerks with some endurance thrown in before, and finish the week with a good Sunday Hero WOD as well. 

It’s been a little while, and I almost forgot, but….The Rock….where is the The Rock?  Bring her home to CFS if you have her, remember, needs to be a 1/2 mile walk with it.  

Our weekly reminder on COVID-19 protocols at the box:

  • Limiting class size 12 athletes + 1 coach (13 total), each with a designated spot on the floor/rig.  Mandatory to sign in to reserve a spot in Wodify.  If you reserve a spot, and can’t make it, cancel your reservation so someone else get sign in.  If the spots are full, you can get on the waiting list should one open up.  Class reservations open 24 hours in advance.  I don’t think we will ever have to worry about this, but if an athlete misses a reservation without a valid reason, the second and subsequent misses will be a $15 charge
  • Class times spread out to allow proper departure and arrival times between classes and needed cleaning time. 
  • Programming will limit equipment changes and usage
  • Front door open and garage bays open
  • No Kids classes in the gym, and no kids allowed in the gym 
  • More cleanings, including the floor after classes, and sanitizer products on hand for each athlete 
  • Each athlete will have a spray bottle with disinfectant and a fresh towel to wipe equipment off, and their space.  Please spray onto the towel, then wipe the equipment.  For the floors, no need to scrub the floors, just mist with the disinfectant, then we’ll come around with the floor scrubber after.
We will also ask that you as members do your part for keeping you safe and your health the top priority. It’s a two way street. That means, but not exclusively: 
  • Cleaning ALL your equipment and anything you touch
  • Maintaining social distancing and giving long distance fist bumps and high fives after the workout
  • Not using the computers up front to sign in and log in scores, do that on your app or computer before/after class
  • If able, we strongly recommend bringing a yoga mat for your personal workout spot. This will allow you to keep your spot clean and limit touching the floor. Take it home, clean it, bring it back again. 
  • Washing your hands before and after class and use the new hand sanitizer station up front
  • If you are the slightest sick, you stay home, end of story.  I know we have all done it, myself included, the old “yeah I got a little cold, but I need to sweat it out” and we come to the gym.  Not anymore. Stay home if you have any of the slightest of symptoms. 

Again, from me and all the coaches, we cannot stress enough how overwhelmed we have been with you support through this challenging time for all of us. Thank you so much.  As we start a new month, and what we have laid out above isn’t for you, please reach out to Nick to discuss membership options for you going forward.

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….

• Back squats, heavy stuff!  EMOM of running, handstand push-ups, and DB snatches

•  Metcon of pull-ups, box jumps, toes to bar, Russian kettlebell swings

• Clean and jerks with a little extra spice; 20 minute AMRAP w/ DBs

• Devils presses and deadlifts! And some running. Long metcon today! 

• Gymnastic sprint metcon; metcon with snatches, pistols, overhead lunges

• Partner workout with the bar and some upside down- socially fitnessing 

• Hero WOD