March is here and the madness is underway in the college basketball world! Madness regarding the Coronavirus is taking over the rest of the world, but it’s business as usual at the box. A reminder that you always need to wipe down any equipment you used after each class, and if you are sick, please stay home. This goes for anytime of year, not just in flu season. Thank you all for your attention to this.
Benchmark Weekend is now scheduled! April 25th and 26th will be the dates. All weekend long we will have time slots to come in, and over 2 hours complete 6 lifts (20 minutes each lift): back squat, clean, jerk, snatch, bench press, deadlift and set some new PRs or baselines for 1 rep maxes. Details coming soon, but pencil that it. This will be for members only, and no additional charge. Very similar to The One Ton Challenge format, but a little less competition pressure.
This coming week we are continuing our squatting withh a higher % Front Squat on Monday plus we’ve put in a sanctional event workout that’s happening in Montreal next weekend. Monday will be very leg heavy. We have some high skill gymnastics on Tuesday again. We have a very technical and high power output Wednesday with snatches, deadlifts and ring dips. Thursday we have a stamina based workout. Friday we’re doing some high volume gymnastics.
We have officially scheduled MURPH! Our annual big day of working out in remembrance on Memorial Day, followed by a huge cookout, bounce house water slide, and more is on May 25th. For those new to CFS, this is the our biggest and most fun event of the year! We will have 3 heats this year, 7, 8:30, and 10 am, and then start the food fun around 11:30! More details to come as we get closer, but prep starts now!
Our men’s softball team is ready to defend it’s title! We are registered to play again on Monday and Wednesday nights starting in March. If you didn’t register and interested in playing, let Nick or Tom P know.
February’s challenge was plank hold and congrats to our winners Mike Allen, Tami, and Coach Doza! Both accumulated over an hour of plank holds for the month!
We have been slacking a bit on our Athlete of the Month, but stay tuned this week, we have one for March you won’t want to miss. If you have a nomination for a future AOTM, mention it to Coach Marni or Nick.
For March, our challenge is similar, but different. It’s time spent in a body weight hold to work on our shoulder strength. Either hold yourself up on rings, parallette bars, boxes, or just off the floor in an L sit. Strengthen that core and shoulders at the same time!
Registration is now open!! World-class coach Michele Letendre is coming back to CFS for 2 days of clinics for our members. Michele is the mastermind behind our programming, and coach to some of the fittest in the world, including Patrick Vellner and Laura Horvath, along with being a former Games athlete herself. She’s coming from Montreal just for us. If you experienced her clinics last year, you know how fun and informative they are, you won’t be disappointed. The price for each full day will be $199, which also includes a catered lunch. Day 1 will be for the novice to intermediate athlete, focusing on pulling and pushing movements, some unilateral work, and finish with weightlifting techniques. Day 2 will be for our intermediate to more experienced competitor athlete looking to work on ring muscle-ups, handstand walk work, and technical aspects of weightlifting. These will take place on April 18th and 19th. We have had people reach out to reserve spots already and they are going fast. We have 15 spots each day, and want to give members first shot before I open this up to the CrossFit community, as there is high interest outside the box. Don’t miss out!!
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!
• Front squats; Atlas Games workout of wall balls, pistols, HSPU, and DB snatches
• AMRAP of hang power cleans, double unders, and pull-ups
• Snatches with 2 pauses for technique; fast metcon of deadlifts and ring dips
• 400m runs, DB squat cleans, and box jump overs
• Gymnastics EMOM followed by metcon of overhead lunges, toes to bar, front squats, and rope climbs
• Partner Saturday with clean and jerks and burpees
• Hang squat clean thrusters, box jumps, and slam balls