The time has come, we are back in the box!  Though we are limited to 9 per class, we are thrilled to be back in.  Thank you to all that have brought back the equipment clean and in the same condition you got it in…much appreciated! Starting Monday 6/1, we will have daily classes at 6 am, 8 am, 10 am, 4 pm, and 5:45 pm. Saturday we will have 8:30 and 9:45 am, and potentially a third. Sunday we will have a 9:30 class.   Note, 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. We will also Zoom-stream the CORE class on Tuesday and Thursday nights.  We will continue to also offer the Hustle programming for another week as well this week. 

Many of you have been in the gym this week to workout or drop off equipment, and you have seen the organization and cleanliness going on, and our additional protocols we added.  

  • Limiting class size 9 athletes + 1 coach (10 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.
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
  • 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 are due in this week and will be distributed. Those will be $25 each to the following brands: Puori, Bear Komplex, O2 and Born Primitive. 

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 4 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. For example on Tuesday we’ll utilize dumbbells for push-press, then hang onto those for the metcon of renegade rows and sit-ups holding them.  

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
• Deadlifts; metcon of front rack lunges and jump rope

Tuesday
• Push press with DB; metcon of renegage rows and situps with dumbbells 

Wednesday
• Hang power cleans; metcon of box step ups, sumo deadlift high-pull, and burpees

Thursday
•  Benchmark workout with the barbell, push ups, and air squats

Friday
• Rows; then a EMOM of overhead squats and v-ups

Saturday
• Front squats; metcon of box jumps, devils press, step ups, thrusters, and lunges with DBs

Sunday
• Spicy, that’s all… 🙂