It’s been great to see so many of you back in the box the last week or so. The effort in the workouts has been there, and thank you for the effort in keeping everything clean, sanitized, and organized! We’re ready to start another week!

CrossFit HQ as you may have known, came under fire in the past week or so, and rightfully so, after former CEO Greg Glassman made some insensitive comments.  As we stated in our social media posts, we 100% do not agree with, or stand behind those statements at all! We wanted to see how things played out to determine our next steps.  As of now, we are staying on as a CrossFit affiliate.  CrossFit is bigger than one person. CrossFit is you, CrossFit is community, CrossFit is some tough and intense fitness! CrossFit is what does workouts for charities, for families in need, and so much more! Our box is built on, and grows on, being inclusive to all, supporting and loving.  There is so much good that CrossFit boxes do both in and out of the gyms, and we want to be a part of the growth it can deliver to communities, and will look and act upon solutions to take this opportunity to improve our communities, not just in the health realm, but beyond.  

As we are into June, it’s time for our June athlete, and we picked someone who is a light in our box that shines with positivity, energy, and a great attitude every day.  Matt Clayton is approaching year 2 at CFS, and has been on a mission since day one. He improves and gets stronger every session, always with a smile on his face and the energy of a kid on Christmas morning, even at 6 am. I want to have Matt as my alarm clock!  Check out more about Matt here, and congratulate next you are at 6 am or a weekend class.

Athlete of the Month – June: Matt Clayton

July 4th is approaching fast, and we had planned to do Murph at the box that day, with our annual celebration and cook-out and community fun. At this point, it’s tough to say what the environment will be like then.  So just wanted to communicate, right now we are still planning on that day, but that could change any day with a change on phasing back in.  Stay tuned… We do promise, at some point, we will have that celebration and Murph! 

This is the last week of CORE until August. Get in on it, and remember you need not be signed up for it.  Jump in on Tuesday and Thursday, the class at the box will be the CORE workout at 5:45.  All our welcome, and it is not an additional fee. Get a taste of it so in August you are ready to get in full bore! 

Many of you have been into classes now, and you have seen the organization and cleanliness going on, and our additional protocols we added.  But a reminder:

  • 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 (continued Zoom), and no kids allowed in the gym yet
  • More cleanings, including the floor after classes, and sanitizer products on hand for each athlete (motion activated sanitizer stations being installed Tuesday)
  • 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. 

For those of you who have stayed with us during this time and maintained your membership, the $100 gift cards  were emailed out this week.  If you didn’t get an email from me, let me know. It is one per member, not just one per family. Those will be $25 each to the following brands: Puori, Bear Komplex, O2 and Born Primitive.  Even if you may not use those, please use the link and register.  The more we have registered, puts the box in the running for some prizes that we can distribute to you, the members!

The Rock will continue through the month of June, and then make it’s way home on July 4th for our anticipated Murph cookout and celebration!  It’s a blue rock that weighs maybe 15 pounds. Rules are simple: If it shows up at your house, you have 48 hours to take it to another members house, but you must walk/run with it at least a half mile per member of CFS in your house. I have lost track of how many places that rock has been. Don’t forget to get your run/walk/bike in before you transport it to someone else.  If you don’t, the rock explodes with glitter all over your house.  Have some fun with it, find out how close (or far) your box mates live, and get outside!  You can drive it somewhere, but you must walk/run it the final 1/2 mile to delivery.  Oh, and share on social media of course!  Take care of that pet rock 🙂 On Facebook, our private member’s group is called “CFS Members”, please request access to join.  On Instagram, our handle is @crossfit_surmount .  Find that and follow us to see our daily challenges.  

Programming wise, the next 2 weeks we are utilizing a re-introduction program designed to ease us back into the gym, still provide intensity and great workouts, get us reacquainted with all the movements and lifts, and minimize equipment changes throughout. We have another fun week ahead, and a benchmark on Thursday, but limiting movement around the gym.

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….Note these are the “class” versions, and we will have tons of at home options

Monday
• Power clean + Front squat combo; metcon of deadlifts, box jumps, slam balls

Tuesday
•  DB push press and DB glute press together; EMOM of hang squat cleans and v-ups

Wednesday
• Muscle squat snatch; metcon of front rack lunges and double unders

Thursday
• Filthy, but in your box 😉

Friday
• Seal rows; then rowing, push-ups, and overhead squats

Saturday
• Heavy power cleans and 100s of other reps 

Sunday
• Hero Sunday