Happy Father’s Day to all our dads at CFS and beyond.  I got to sneak in a workout today with my boys by my side. It’s one of my favorite things to do, and perhaps the biggest reason I started and continue to push myself at CrossFit: my family.  I want to stay fit for them, to be able to still move well when they have grandkids, and to help inspire them to lead healthy lives.  What is your reason and/or goal that you walk into CrossFit Surmount and push yourself so much? Remind yourself of that each day, and I’m positive it will help you in your workouts and with your nutrition, and it will give you some reason behind your efforts.

This week we’ll continue with the snatch work, our with de-load week.  The goal is to lessen the load, but still go through the movements before we go for one rep maxes next week.  Also we’ll work on handstand work again, but in a different way than the usual format.  After next week, we’ll get into another strength cycle.  Though I have it 95% planned out, I’m also open to suggestions from you the members on a lift or gymnastic movement that you’d be interested in focusing on.

With the humidity here to stay, and sweat picking up, the bars and rig of course becomes slippery. Chalk is there for you to use.  But remember to use it smartly. Chalk should be applied lightly to your hands, and with your hands in the bucket to avoid it going everywhere. Do not apply chalk directly to the rig or the bar.  Also, chalk should be applied to dry hands.  If you put chalk on your sweaty wet hands, it turns into a paste-like substance, making things even worse.

This Wednesday is CrossFit Surmount’s night at Cryotherapy.  It is at CrossFit Embark in Apex from 6-7 p.m.  We have a special hour block just for us, and a discounted rate of $20.  Sign-up sheet is at the front desk.  The session takes about 15 minutes from the time you sign in, change, and are in the chamber for 3-5 minutes.  I strongly recommend it for recovery. It’s the equivalent of an ice bath, without the discomfort.  For me, it helped my aches and pains go away almost immediately, gave me some energy, and also helped me sleep at night.  Maybe it’s just because I’m from Buffalo, but the -312 temps were nice! Give it a try! And afterwards, we can just walk next door to Brueprint Brewery for a pint with your box mates. Or if you’re not quite ready for the cryotherapy, just meet us at Brueprint around 6:45.

You may see some new coaches this week as well beginning to get their feet wet and assisting classes. We look forward to having them on full-time shortly.

Good news for you 4 o’clockers: Coach Jen has graciously offered to coach Wednesdays at 4 pm and bring her enthusiasm and great coaching with her. That class is back on!  It will still hold the normal 4 pm class rules though, someone must be signed in 2 hours prior for the class to be held. Don’t forget to sign in.

Schedule notes:

  • 4 pm on Wednesdays is back on!
  • CrossFIt Kids is on a vacation. Sundays through the end of August.  Our Thursday night class at 5:30 p.m. will still continue as per usual, and continues to grow in size each week! The energy is amazing! Bring your kids to try it out next week. 

Remember our referral program: Effective immediately, 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%.  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….



  • 10, 1 minute metcons with thrusters, sprints, and chest to bar pull-ups


  • Snatch de-load week, then a benchmark with a twist


  • Chipper with push presses, double unders, wall balls, and burpees


  • Clean and Jerks, kettlebell metcon, and handstand work with a fun partner addition to it


  • A newly created Hero WOD from CF HQ with deadlifts, wall balls, and burpees


  • Howdy partner!


  • Endurance Sunday – running, pull-ups and front rack lunges