Thanks to all of you who came out to the cryotherapy session this past week, and joined us for a few adult beverages after at Brueprint. I hope everyone “chilled out”, and got those aches and sore muscles feeling better.

I was just about finished up with my weekly update when I saw the pics posted by Jay from Sunday’s metcon, and everyone running in Darren. Absolutely love seeing this, and what makes our community so great.  Epic Sunday for those of you who were there.  If you haven’t attended a Sunday recently, please do, as we continue to do endurance WODs that challenge you physically and mentally.

This week is our last week of snatches and handstand work.  We’ll go for a new 1 rep max PR on Tuesday for the snatch. Our next cycle after that will have a focus on squats, and we will aim to build stamina strength into our weekly progressions, building capacity through barbell cycling, stamina squat sessions, and unilateral dumbbell work to improve positioning and correct imbalances.  The programming in July to August will be based of Ben Bergeron’s (coach of both men’s and women’s CrossFit Games champs) competitor programming.  I myself am beginning a month long program from him that I’ll tailor to our members. Early on, I think you guys will all really enjoy it and the focus it brings.  Plus, if it works for those Games athletes, gotta work for us too right?

Speaking of Ben Bergeron (I’m kind of a big fan right now) another podcast I listened to this week was regarding the intent of your day at CrossFit. Are you practicing, training, or competing?  Give it a listen yourself, but in short, if you are chasing the leaderboard and times everyday, you’re competing everyday. That can be a dangerous cycle. You need to train more, and practice more. By that I mean, forget the leaderboard sometimes, focus on form and technique, and that will help improve your strength and conditioning in the long haul. Practice may mean you spend 30 minutes sitting on a box just working on getting your feet around the rope for a rope climb, and not once trying to pull yourself up. That will pay off more than just mindlessly trying to climb a rope.  Have a plan each day when you come in.  Think about it, NFL teams “compete” just 16 times a year.  That’s not to say don’t compete and push yourself, but pick the right times, and do it smartly.

The Tuna Run is approaching faster than you think.  Stephen Cline has captained a team, and is looking for runners. Send him a message, or reach out to him in person if you’re interested in a fun run to the ocean!

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

July 4th is around the corner, and classes that day will only be held only at 8:30 and 9:45 am.  The workout is “1776” which we did last year.  Come a little early, as the warm-up, like Murph, will be on your own.

Schedule notes:

  • July 4th: Classes will be held at 8:30 and 9:45 only. 
  • 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….

CrossFit

Monday

  • 3, 4 minute AMRAPs of running, power cleans, and burpees

Tuesday

  • Snatch PR day – 1 rep max attempt;

Wednesday

  • 4 round metcon of push-ups, push press, front squat, and sit-ups

Thursday

  • 20 minute AMRAP with running, kb swings, and hand stand push-ups

Friday

  • Overhead squats, and a nasty benchmark

Saturday

  • Partner workout with clean and jerks at the end of the rainbow

Sunday

  • Endurance Sunday – rowing and running