I attended Situational Leadership® training and a train-the-trainer certification this past week. While I may not have learned anything I didn’t already know, one of the tenants of SL still resonates with me. When you’re a successful leader the job gets done. When you’re an effective leader the job gets done – even when you’re not there. When followers (coaches) are successful they get the job done but often only when the leader is there to monitor performance. When a leader (me) is effective the followers job gets done when the leader isn’t there because the followers have both competence (they know how to do the job) and commitment (they are confident that they can do the job and they want to do the job). We are very fortunate to have such highly competent and committed coaches! A HUGE and heartfelt thank you to Coaches Deborah, Doza, Jeff, Jennifer, Marni, and Nick for not only the wonderful coaching that they provide but for also leading additional sessions last week. I couldn’t have attended training without you. (I shan’t say “literally.”)

I will once again be out of town Wednesday afternoon through Saturday morning and, once again, many of the coaches will be leading additional sessions. I offer my sincere gratitude in advance.

Congratulations to all of you who participated in the Lurong Summertime Challenge! A special congratulations to CrossFit Express members Jon and Brett. Ask them to share their stories!

Congratulations to all of you who competed in the Masters Classic and Firestarter Challenge! I am proud of you all!

I think we all agree that Luke is the best mascot in the world. I want to remind everyone that at the end of the day Luke is still a dog. Please do not and do not allow others to provoke him.

Congratulations to Coach Jeff for passing the ISSA Specialist in Sports Nutrition exam! Yes, he is now available to answer any and all of your nutrition questions!


→ Vincent from WODBody Massage will be at the box Wednesday!

 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 WODs

  • Monday 
    • Hang snatch de-load
    • Last chance to get in as many rope climbs in two minutes as you are able
    • Couplet
  • Tuesday
    • Touch and go power cleans
    • Tabata triplet
  • Wednesday 
    • Hero WOD
  • Thursday – Rest Day and Open Gym
  • Friday 
    • Box jumps
    • Couplet
  • Saturday 
    • Partner WOD like no other we’ve ever completed
  • Sunday
    • Front squats
    • 21-15-9 couplet with a twist

Endurance WODs

  • Tuesday
    • Sprinting single unders
  • Thursday
    • Sled pulls (meet at the box)

Express WODs

  • Monday 
    • Tabatas
  • Wednesday
    • EMOTM triplet with DBs