Week 5 of 6 of our Wendler program is this week, this is our de-load week.  The goal this week is to get reps in, but at a low volume to keep that muscle memory while allowing recovery after 4 weeks of heavier lifting.  Next weeks is when we’ll re-test all those lifts and set some new PRs!

Mike Allen’s Regionals wrapped up last Monday, and he finished 165th in the world! What an amazing accomplishment! Congrats again, and we can’t wait til next year already!

Congratulations to all the athletes who completed the Ragnar Trail Relay in Richmond, VA this past weekend.  Running 15 miles of trails,  and many at night, was lots of fun, and certainly very challenging.  The 90+ degree weather on Saturday added an extra element to ensure we stay hydrated.  Those athletes were Kelli K, Mike Allen, Einar, Doza, Wayne, Jaclyn, Laurie, Heather, Alex, Brian, Paul, and yours truly.  Thanks to the CFS coaches who filled in as well this week in some of our absences.  I’m up for another one, or something like it, let’s start planning…

Congratulations as well to Melissa Collins, the Athlete of the Month for May.  If you haven’t seen Melissa (Missy) at a 6 am session, you’ve been missing her amazing strength gains, and killing it each day.  Read up on her here, and congratulate her in person next time you see her.

This week, we added colorful floor mats by the couches for kids (or adults) to play on. This is the designated area for kids to hang out and play during your workouts.  There is also a storage bin of activities for kids to use as well during the class to keep them engaged and busy. I know my kids included love getting on the rings and ropes,  but remember for everyone’s safety, to have the kids off all equipment unless it is during a Kids’ Class.

Our very own Mary-Ann de Leon is participating in, and raising funds for this year’s Susan G. Komen Race for a Cure on May 6th. We’d love to have a big group participate as well, and you can donate and find out more info here: http://www.info-komen.org/site/TR?fr_id=6796&pg=personal&px=23337309  There is a 5K run and a 1k walk option as well.  This would be a great WOD for the day for sure!

Save the Dates:

  • Grand Re-Opening on May 20th – 8:30 will be a regular class, 9:45 will be a free community WOD, and then the festivities will begin.  We’ll unveil the new logo, have new shirts, tanks, and magnets available, a refreshed interior, Buoy Bowls onsite, Vicious Fishes Brewery serving up drinks, games, lots of giveaways, food, and much more
  • Murph and BBQ on Memorial Day, May 29th – Workouts will begin at 8:30 and 9:45, with the party following the 9:45 session.  We’ll provide the main course (burgers, dogs, veggie burgers), you BYOY and a side/dessert to pass.  All are welcome, including family and friends.

New shirts and magnets are in with our new logo.  Stay tuned to social media for sneak peeks of the design, to be officially rolled out on May 20th!

Remember our referral program: Effective immediately, anytime you bring a friend in to try out CrossFit Surmount, you get a Fit Aid or Kill Cliff from the fridge on the house!  Furthermore, should that person join, your next month’s membership will be discounted by 15%.  There’s no limit to how many drinks you can earn, and how many months of discounts you can earn either.  You love CrossFit Surmount, and it’s more fun with friends and family, so bring them in and reap the rewards. (Note: This program applies to new members only, not bringing in a former member, though we’d love to see them too)

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….



  • Back squats, metcon of chin-ups, ring dips and rope climbs (bring your high socks)


  • Strict press, short and heavy metcon


  • Bench press, benchmark lady from a past Intrabox Competition


  • Kettlebells galore!


  • Deadlifts, and a metcon of snatches with running penalties


  • Partner fun with running, push-press, wall balls and more…


  • CrossFit Regionals workout #1



  • Kettlebells and burpees


  • Christmas in May