It’s the last week of the Open coming up! It goes so fast! And so much has happened in 4 weeks! Lots of laughs, memories, tears of crying, tears of hand rips, and PRs! I hope everyone has enjoyed it as much as I have! Scores are tight in the intramural competition, and this last week (and the scores from 19.4) will be the deciding factor. Congrats to all of you this week who got your first pull-up, or your most pull-ups, or your first bar muscle-up, or your most muscle-ups. And those of you who did not, that”s another thing the Open does, give you something to work on for the next Open. I don’t know if everyone knows, but this year will be extra cool as there are 2 Opens this year! CrossFit has decided to permanently move the Open to October going forward, starting with this year, so we’ll get to do this all again in just 7 short months away (new teams, new workouts)!
This week, not only is it 19.5, but it’s the start of the NCAA Basketball tournament, March Madness! So that’s our theme this week – March Madness, basketball edition. I have an old school b-ball jersey I’ll be wearing. Get creative! You guys have rocked it all Open. Loved the St. Patty’s day stuff this past week. I’m pretty sure Arielle’s Lucky Charm Rice Krispy treats gave me an extra boost Friday for 19.4! We’ll have the games on before and after the announcement, come hang and watch some b-ball. Also, stay tuned Monday for our bracket contest. Free to enter, prizes involved.
Thursday we host our last TNL’s for 19.5. Come to the box at 7:45 to watch as a group, then we have 8 athletes who have signed up to tackle it right away in front of a big crowd. Let’s make this last one go out with a bang! This week we have: Cordis, Jay, Meredith, Jana, Travis, Aly, Chante, and David Ballard competing!
To celebrate an amazing Open, we’ll have a post-Open gathering/party on Friday March 29th. Details to come out in the next day or so, but save that date!
There are two Open shirts left for sale, grab one before they’re gone!
Programming wise, it’s the last week of the Open. The Open throws some wrinkles into getting into any kind of groove with so much unknown coming each week. After this week, we’ll have a few weeks of general programming – with variance and intensity as priorities, before we get back into some strength cycles. This last week of the Open, my guess is it HAS to have thrusters, right? What’s an Open without thrusters?!? And maybe some deadlifts too? Looking forward to it, but not that much if it’s heavy thrusters.
Our Kids Classes will be doing a workout similar to the Open each week, just a week behind. This week we are getting the kids trying to do some pull-ups and bar muscle-ups, after some snatch work!
Our CFS Men’s Softball team has it’s first 2 games this week. Monday at 7 pm at Hunter Street Park, and Wednesday at 8 at Salem Middle. Find the guys in the great looking red jerseys, and find us afterwards at our sponsor Brewster’s Pub for a post game refreshment.
It’s out a bit on the calendar, but will sneak up on us, Murph will be Monday May 27th. We’ll likely have 3 classes this year to spread out the crowd, followed by our annual cookout and fun. Let’s hope for better weather this year.
Our Pre-teens Kids Class is 11 am on Sundays going forward, led by Coach Mirka. First class always free, this is done on a punch card, and designed for athletes 9-12 years old. This week they worked on the power clean, truly stellar work! Ask Coach Nick or Mirka if you think it would be good for your child.
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!
• Hang snatches; wall ball and box jump metcon
• Muscle-up work; metcon of power snatches, burpees, and overhead squats
• Front squats; EMOM of deadlifts and step ups
• Thursday Night Lights start at 7:45! Endurance day – 3 miles of running, some air squats, and a kettlebell
• TBD based off 19.5, but expect a partner work
• Rope climbs; squat clean thrusters and double unders