Coach Paul’s Weekly Update

Congratulations to all of you who competed (and represented CrossFit Surmount) in the 2016 CrossFit GamesIt was fun revisiting 14.5. I was delighted that so many of you achieved PRs. This demonstrates gains in both strength and fitness. Well done!

Beginning this week and for the next six weeks, the following days will be devoted to specific gymnastic skills as follows:

  • Muscle up (bar and ring) Mondays
  • Handstand Walking Tuesdays
  • Weighted Plank Hold Wednesdays
  • Ring Dip Fridays

Time will be dedicated to the skills and/or the skills will be included in the metcon. This is going to be fun!

CrossFit Surmount is pleased to sponsor the the Apex Farmers’ Market Race To Market Opening Day 5K! Coach Deborah will be leading the warmup. I encourage members to participate — particularly endurance athletes!

The CrossFit Surmount 4th Anniversary Celebration will be held at the box Saturday, April 23 from 11 am until 2 pm. Special workouts will be held at 8:30 and 9:45 am. We will be providing the main course of chicken, beef tips, ratatouille, sweet potatoes, and beverages, and we are asking members to bring a healthy side and/or dessert. There will be a contest for who creates the most delicious side and dessert! Additional details will be provided soon. Family members are welcome to join you. Please RSVP by the end of the month so that we may get an accurate headcount.

April is Referral Month! “Bring a Friend to CrossFit Surmount Week!” will be held April 4 through 9, and special workouts will be held each session. Expect lots of partner WODs! You may bring as many friends as you’d like and they may visit as often as they’d like. Your name will be entered into a drawing each time a friend visits the box. The Winner will receive a $100 gift certificate and a $50 credit for merchandise sold at the box.

Your name will be entered twice into another drawing for the first friend who joins the box and commits to a 3-month membership. Your name will be entered into the drawing four times if two friends commit, six times when three friends commit, etc. The more friends who join the box the greater your chance of winning the prize of a $150 gift certificate and $75 credit for merchandise sold at the box.

CrossFit WODs

  • Monday
    • Bar muscle ups
    • Hero WOD
  • Tuesday
    • Six, 3-minute rounds of a little bit of everything
  • Wednesday 
    • Overhead squats
    • 1-minute weighted plank hold
    • Triplet ladder
  • Thursday
    • Running!
  • Friday 
    • Back squats
    • Ring dips
    • Couplet
  • Saturday 
    • Team WOD
  • Sunday
    • Bear complex

Express WODs

  • Monday
    • Couplet
  • Wednesday
    • Barbell complex

Endurance WODs

  • Tuesday
    • Tabata run (meet at Wimberly entrance of ATT)
  • Thursday
    • Up and down run long run (meet at Wimberly entrance of ATT)