March means Open! 11 Days away, and we stand at amazing 68 athletes registered. We’ll be forming up our teams this week, but not too late to jump in on the fun!  New for this year, you can do it from home, with minimal or NO equipment even. There’s really no reason NOT to sign up! 

It really is the best time of the year for CrossFit athletes. And if you are reading this and a member of CFS, yes you are an athlete! It is 3 weeks of fun, community, competition, PRs, and much more! It’s coming, and it is time to sign up! The best time to be at CFS, and we are just 5 weeks away. Sign up now so we can start our planning of the fun. It’s been 16 months since the last Open, and I’m ready to go!  Not sure what it’s all about, ask a member or coach.  Simply – it’s fun, fitness, and a chance to challenge yourself. Nothing to lose! Sign up here:

games.crossfit.com

For those new to how we do it, Thursday Night at 8 pm the workout is announced. We’ll have sign-ups soon for a limited amount of athletes who want to do the workout right there in front of your box mates with some an awesome loud atmosphere. Otherwise, it will be Friday’s programmed WOD that day.  Then over the weekend, we’ll have some Open Gym time to get in the workout too if you haven’t had a chance.  More details coming next week on those times and such.  

Coach Seth led an awesome toes to bar and muscle-up clinic this past Saturday, the 4th in our series of Open prep clinics.  One more to go, then it’s go time….March 6 – Handstand holds, push-ups, and walks with Coach Heather, note this is an 11:30 start

Programming this week, we are approaching the Open and with this means a de-load. Week 9 is about R & R for our athletes to make sure they’re ready and “on” for the Open. This also means we’ll be approaching the end of a training phase and we should expect a transition following the Open. We understand that the Open, though awesome, isn’t the end all be all for everyone, and some just want some get good training in, so we’ll make sure to keep it varied for classes and to include some strength work and lower volume workouts. Expect Week 9 to be light but intense still! 

Barbell Club is back and rocking it on Tuesdays, Thursdays, and Saturdays!  This session filled up fast, but more to come in the spring and summer! 

The “FITTEST IN NC” shirts are due in the first week of March. 

Thanks everyone for being the best you can be everyday! Consistency is key!

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….

Monday
• Front squats; then a metcon of deadlifts, wall balls, and handstand push-ups

Tuesday
• Last Open workout test before the real deal; then some curls and chin ups with bands

Wednesday
• Hang clusters for time! pistols and dips for the metcon

Thursday
• 22 minute AMRAP of muscle-ups, DB lunges, and calories

Friday
• Snatch work; metcon of overhead squats and box jump overs

Saturday
• Partner day with power cleans and calories, and chest to bar

Sunday
• 4, 5 minute AMRAPs of burpees, front squats, and DB snatches