Handstand pushups, max height box jumps, rope climbs, and double unders. Congratulations to all of you who achieved PRs!

Please be sure to welcome Doza as a new member of the coaching team! Be sure to read his bio.

Many members ran races this past Saturday, and I am exceedingly proud of you accomplishments. Well done! For those of us that ran up Lassiter Mill Road in Raleigh, well, kudos. That was a very tough course.

Thanks to all of you who attended Yoga this past Wednesday and a very special thank you to Heather for leading the session! I encourage all members to attend. You’ll be amazed with the results. Remember, attendance is free to members and is a mere $10 for non-members.

I will be attending Situational Leadership II® training this week. Coaches Deborah, Doza, Jeff, Jennifer, Marni, and Nick have also graciously offered to lead additional sessions, and I offer them my heartfelt gratitude.

Good luck to all who will be competing this Saturday!

The House Rules have been updated. Please take time to review. (It may also be interesting to note that we are one of the few boxes that does not include “go heavy or go home” as a rule and we discourage members from wearing revealing clothing and/or wearing only a sports bra or going shirtless. If need be, “discouraged” will be changed to “required.”)

Announcements

 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 
    • Hang snatch
    • Box jumps
  • Tuesday
    • Partner workout
  • Wednesday 
    • Summertime Challenge Re-Test
  • Thursday – Rest Day and Open Gym
  • Friday 
    • Deadlifts
    • Couplet
  • Saturday 
    • “Fun” workout. (That’s all that I’ll say about this one.)
  • Sunday
    • Floor press
    • Pushing and pulling

Endurance WODs

  • Tuesday
    • Quarter mile team tire flip (meet at the box)
  • Thursday
    • Fifteen minutes up and back (meet at White Oak Church entrance of ATT)

Express WODs

  • Monday
    • A mile with a smile!
  • Wednesday
    • Lurong Summertime Challenge Re-Test