Congratulations to all of you who achieved PRs for hang snatch! We’ll continue to work on TNG power cleans as well as high box jumps, and will be adding 30 (yes, 30) unbroken back squats to strength cycle. We will also continue to include handstand pushups in workouts. And burpees. And thrusters. And muscle ups.

The Friday at 7 am and 6:30 pm combined CrossFit and Express sessions continue to go very well — and will continue!

The current 10-week Endurance cycle ends July 23. It’s very likely that no Endurance sessions will be held during the month of August, as we need a break from the heat! There will most definitely be another 10-week cycle beginning in the Fall, day of week and time of day TBD, as well as a Running Clinic, date TBD.

Announcements

 There will be limited classes Friday, July 3. Sessions will be held at 6, 7, 8:30, 9:30, and 11:45 only, i.e., all evening sessions (including CrossFit Express) are cancelled.

 The 11 am session on Saturday, July 4 in cancelled. Coaches Nick and Jen will be leading the 8:30 and 9:45 am sessions, respectively.

 Evelyn will be leading the Barbell Club Sunday, July 5! Evelyn recently earned her USA Olympic Weightlifting certification and has expressed an interest in coaching. Those of you who attended the C&J clinic know what an awesome coach she is!

 CrossFit Surmount will be hosting the 31Heroes WOD August 1. The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

CrossFit WODs

  • Monday 
    • A different kind of press series and team (of 2 or 3) workout
  • Tuesday
    • Back squats and up & down ladder
  • Wednesday 
    • Christmas in July
  • Thursday – Rest Day & Open Gym
  • Friday 
    • A different kind of benchmark day
  • Saturday 
    • 7-14-2015!
  • Sunday
    • Hero WOD

Endurance WODs

  • Tuesday
    •  Lots and lots of carrying and running (meet at the box)
  • Thursday
    • Hill repeats (meet at Apex Nature Park)

Express WODs

  • Monday 
    • Floor presses and up & down ladder
  • Wednesday
    • Christmas in July
  • Friday 
    • A different kind of benchmark day