And The Open is just about over!  The last week of Thursday Night Lights was awesome as usual, and I’ll miss those nights for sure. Those 5 weeks go fast, but they are oh so fun, and bring out so much spirit, competitiveness, and lots of PRs and firsts for everyone.  I hate to see it end. Keep up that enthusiasm and efforts you had the last 5 weeks going, and your results will continue.  Train your weaknesses.  The Open teaches you what you are good at, but also what you are not good at, and can focus on for 2019. Don’t wait though until January next year, start now and keep working, small improvements everyday.
You still have Monday to get that last official workout in and scores posted.  But at CrossFit Surmount, we are adding 18.6 this year. No worries, it’s not a “workout”, but it is an event.  Save the date, it will be Saturday evening April 7th. More to come shortly!
Intramural wise, the scores after week 4 are still very tight, so much so, we have a tie! Wodding Crashers had a big 18.4 and now is in the lead. But Dauntless is right behind.  Still have 18.5, 18.6, and then points are awarded for the final standings in The Open, and the Spirit of the Open award!  So there’s still so many points out there for the taking! 
This week, I’m out of town on Thursday, so there will be no CrossFit Kids class. We’ll be back at it for the Kids on April 5th.  Also, there will be no CrossFit or Barbell Club this Sunday April 1st in observance of Easter. However, Heather will be leading yoga at 8 am. A great way to start your Sunday!

Barbell Club starts again on Tuesday 3/27. This cycle, our Sunday class will start at 10:45 am. Currently there is a wait list, but if you’d like to be on that list, let me know ASAP.  If you are a returning BBC member, please let me know you are in again for this session. 

This past weekend, Heather, Jaclyn, and I attended the CrossFit Gymnastics Certification.  It was a great weekend of lots of info and skills that we are excited to share with all our coaches, and of course our members. Look for new ways to warm up, new pull-up, handstand, and muscle-up progressions, and lots of great tools to improve your overall strength. 

Speaking of gymnastics, a 2017 (and likely 2018) Games competitor, Dan Melzar is coming to us on Saturday April 14th for two, 90 minute clinics on what are likely the two most common goals I hear: pull-ups and muscle-ups.  The first clinic will be designed for handstand positioning, pull-ups, and toes to bar.  Click here to sign up for that one.  The second clinic will be also working on handstand positioning, but also ring and bar muscle-ups. Click here to sign up for that one. These are capped at 20 athletes and about 3/4 filled up in each one, so sign up quick to get in on an amazing opportunity to learn from the best!

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….


  • Running and thrusters. Just did 18.5? Go light and use this as active recovery


  • Tabata day with a barbell


  • Bench press and burpees


  • Running and box jumps


  • Retesting a strength benchmark from earlier this year


  • 2 person ladder workout, another tough one


  • Easter, no CrossFit or BBC but Yoga is on