Happy Father’s Day to all our amazing strong father’s at CFS! Hope you enjoyed your day!  We start week 4 of our re-introduction programming this week, and then we’ll get into a more traditional cycle aimed at The Open in October! (though that may be pushed back)

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!

IMPORTANT NOTE: Those gift cards expire on June 25th, so use them this week! 

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. Unfortunately, we will need to again postpone that date, this time, to a date TBD.  I just don’t think that in just 3 short weeks we’ll be able to host such an event with the numbers of members, friends, and families we would have attend, and all the fun planned as well: food, drinks, bounce house, water slide, etc… In my mind, I’m thinking Labor Day, but stay tuned. One day for sure…!

CORE wrapped up Saturday, another great session with some tough workouts. CORE will be on vacay a few months, and then pick back up in August. Stay tuned for sign ups! 

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. 

The Rock will continue through the month of June, and then make it’s way home on July 4th, even without Murph. It had a good run, and we have 3 more weeks to get in a few more visits.  If you haven’t seen it yet, 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, as mentioned above, we’ll have 1 more week of our re-introduction programming. Then into an Open cycle. Another good week ahead, with a midweek endurance run test. 

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 snatch high pulls and power snatches; metcon of demon presses (yep muahaha), box step ups, and bike/row

Tuesday
•  Deadlifts, and 100 kettlebell swings with a twist

Wednesday
• Handstand work; metcon with an endurance run, hang power snatches, and air squats

Thursday
• EMOM of thrusters, v-ups, box jumps; then a tabata finisher

Friday
• Front squats; metcon of power cleans, burpees, and 400s

Saturday
• 10 minutes, then 5, then 3…thrusters, squat cleans, and more

Sunday
• Hero Sunday