Murph was EPIC!  What a crowd and what inspiring efforts. We had people completing their first Murphs, some achieving PRs, and so much teamwork and community. It was awesome to see, and so much fun with DJ Donkey Kong rocking the beats and keeping us all motivated. Thanks to all who brought delicious food to share. It truly was a great day for a great reason, to remember and honor our military and in particular Murph.


The next big event at CFS is in the early planning stages, but it will be lots of fun, and a new way to test your fitness at the same time, and it’s coming up in the coming weeks.

Lots of local competitions in June as well, looking forward to seeing everyone in those and representing!
Programming wise, this week is “Baseline Week” to kick off June.  The week will be filled with baseline workouts and lifts that we will retest in about 3 months. They will be fun, they will be challenging, and they will be good tests of all the 10 areas of CrossFit we focus on. As always, but especially this week, be sure to log your times/scores into Wodify so you can see your progress.
Our May monthly challenge was squats! Hope everyone got a little more proficient on those, and I heard it helped some knee pain go away as well.  This month of June is sit-ups and/or GHD sit-ups. Get ’em done, and strengthen that core!
New equipment is on the way, it’ll be in action Tuesday to use.
We launched our fresh new website recently (where you’re reading this blog from). More to come on it, but we’re very excited with the new look. Check it out and let us know what you think.
Remember, we offer nutrition services to help you meet your goals. You can’t out train a bad diet, and as an athlete you need fuel your body like the sports car it is! Whether you want to lose weight, get meal prep ideas, take it to the next level with macros, fuel for an upcoming competition, or maybe even gain weight, we can help. Schedule an appointment right here to start it off…

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….


  • On Ramp baseline workout


  • Baseline chipper


  • Baseline running and jumping


  • Grizzly baseline barbell work


  • Beep beep beep, baseline test that’s a doozy


  • Partner workout with KBs and dumbbells


  • Endurance Sunday – EMOM x 33: cardio, gymnastics, lifting