As we enter week 2 of no gym, again I want to commend all of you for your adaptability, flexibility, and support through all of this.  The quick transition to at home workouts, Zoom workouts, and supporting each other has been amazing.  We had a fun Zoom “happy hour” on Saturday night, and it was good just to see everyone’s face and laugh a lot.  We will look to plan more of these coming up, along with some morning “coffee hours” where we can do the same thing for those of us who can’t stay up late anymore.  News this week was that CrossFit HQ will be rolling some form of online competition with at home workouts. Looking forward to that, as I know you guys all love a little competition, and it will keep us motivated.  

If you haven’t tried a Zoom class yet, I highly recommend it. One, you get to see smiling faces, but also it helps with accountability.  I know for me, I was so tempted to tap out this afternoon working out by myself. If you are in the Zoom room, that won’t happen. It’s free to get an account and download the app, just a reminder.

Reminder on classes and schedule for the coming weeks (let’s hope it’s weeks, not months).  The link to join any Zoom class can be found on our website, at the very top.  Password is CFS.  We are offering a free class just like normal to everyone, so invite some friends that may want to see what this is all about.  

  • 6 am classes on Zoom on Monday, Wednesday, Friday
  • 5:30 pm Zoom with Jay.  Note – this will be a group work, and Coach Jay will kick things off, but he’ll join in on the workout as well, so less coaching than the usual class format
  • 9:30 am, Noon, and 4:00 PM Zoom class every weekday
  • 8:30 am Saturday Zoom class
  • 9:30 am Sunday Zoom class
  • New!!   Virtual CORE is on! Tuesday, Thursday at 5:30, and Sunday at 11.  You will need a barbell for this strength cycle that will focus on floor press and squat cleans. Included in all your memberships
  • Yoga Zoom on Wednesday at 7:30 pm and Sunday at 9 am
  • Kids Zoom class Tuesday, Thursday, and Sunday at 11 am

Programming – we’ll still continue each day with a workout as if we were having classes at the box for those of you with equipment.  And we’ll still have body weight versions of that workout, now with a version that has some at home equipment, and one that if you no equipment.  Hustle is a 30 minute or 60 minute program that is now included as an option, and great to do with those new to CrossFit and the family.  

Communication from your coaches will continue. We have each of you assigned to a coach.  You will get 1 to 1 coaching and communication throughout the week based on your membership levels.  Think of it as personal coaching for the daily WOD according your personal goals.  Normally this is an extra service with a fee attached but given this situation, we are rolling everyone into this program. There is nothing additional you need to do to receive this and no additional cost to you. If you are not getting contacted, check your junk mail or we may have bad info on your Wodify profile.  Email right away so we have the right info for you

It’s an easy time to not have that energy and those positive vibes, so we’ll also be adding fun daily challenges to keep spirits up.  If you are not on social media, now is maybe the time to join, as quite frankly its the best way right now to communicate and share ideas and tips and stay connected.  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.  

Monday at 11 on Zoom, Meredith will host a “Lunch and Learn”.  This is an opportunity to ask our staff dietitian any questions you may have about nutrition and how to adapt during this time.  Bring your questions and ready to discuss. 

I want to stress again how thankful Meredith, me, and all our coaches are for all your support.  You working out at home, and on video, and on Instagram, or whatever is so inspiring.  I know it’s not the same as being at the gym with friends and coaches, but we’re all still doing it, and staying fit, and as they say, “this too shall pass”. Our community is amazing!  With that, I want to again to put this out there: 

  • We will continue to provide you top notch programming from world-renowned coaches with numerous tailored option, and continue the aforementioned 1 on 1 communication and coaching from your personally assigned coach, and continue to work together as a community – laugh, love, lift :). If you feel you are not getting the value in this, and unable to continue, be it that reason, another reason, or financial hardship, please reach out to me to discuss, no hard feelings, it’s a unique time for all of us.  Many of your memberships renew on the first of the month, and we hope you continue to train with us through this upcoming month and beyond for many years. 


Benchmark Weekend is of course put on hold…. Fall will be just jam packed with fun stuff, right?!

Murph is still a go right now, on for May 25th.  But of course that could all change. And let me tell you, this year’s party will be bigger and better than ever. We’ll all need a killer celebration after the start of 2020!  Fingers crossed we can keep that on as per schedule.  Either way, at some point we’re having a big Murph workout and blowout party! 

Our men’s softball team is on hold, let’s hope we play soon! 

Michele Letendre’s clinic of course is postponed as well.  She still wants to come very much, so this will likely be in late summer/early fall as well.   She did host a Zoom workout this week for our members, and she plans to have more, so keep a lookout for those. Great chance to be coached by one of the best, and see what you could expect from the clinic.  

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

• Snatch work; metcon of power cleans and HSPUs

• Planks and pull-ups; metcon of cardio, thrusters, burpees

• Deadlifts; metcon of lunges, farmer carries, box jump overs

• Mini amraps of sprints, DB squats, and burpees

• Push up and muscle-up work; metcon of power cleans, muscle-ups, double unders

• Thrusters and rowing, followed by a 2k run! 

• Long run, yep!