What can I say? Outside of the box, it has been a roller coast of a week for the USA and the world.  I want to stress, we have been, and always will be, a place for all, and will support equal rights for all. We believe in family, in love, in support, in laughter, and taking care of each other, no matter who you are.  That will never change.  We will make that clear, and we are listening to make the world, not just our box, a better place for all.  We are united!

As I am writing this, comments from CrossFit founder Greg Glassman’s comments on Twitter have created a firestorm of reaction (and rightfully so).  If you haven’t seen them, I’m sure they are not hard to find.  Of course, our box does not condone those comments at all, and are very saddened to see them.  We will keep a close eye on how Headquarters responds, and we will act accordingly to make sure our box’s core values and mission is not conflicted, and we will act appropriately.  We cannot align with an organization that condones the message that came out of the weekend from such a leader of our community.  

Our first week back in the box, though not at full capacity, was very successful. Everyone kept to the protocols, and kept it clean and safe. Thank you.  This week, we are able to up the limit to 12 per class. We are also adding an additional class time in the morning, and adjust early class times to meet the demand. Starting Monday, here is the weekday schedule:

  • 6 am, 7:30 am, 9 am, 11:30 am, 4 pm, and 5:45 pm

Note, on Tuesday and Thursday, the class at the box will be the CORE workout at 5:45.  All our welcome, and it is not an additional fee. 

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. 

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. 

The Rock will continue through the month of June, and then make it’s way home on July 4th for our anticipated Murph cookout and celebration!  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, the next 3 weeks we are utilizing a re-introduction program designed to ease us back into the gym, still provide intensity and great workouts, get us reacquainted with all the movements and lifts, and minimize equipment changes throughout. Week 1 I found was a great re-intro to the barbell, but still with the intensity needed for results.

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
• Hang snatch squat; metcon of running/rowing and toes to rig

Tuesday
•  Bulgarian split squat; metcon of Russian KBS, double unders, and goblet thrusters

Wednesday
• Floor press; EMOM of burpees and DB snatches

Thursday
• Double the fun of a classic benchmark – all barbell

Friday
• Zercher squats; descending ladder of box step ups and box handstand push-ups

Saturday
• Socially distant partner workout of DB push press, overhead lunges, and burpees

Sunday
• Hero Sunday