Week 8 of no box.  NC officially started phase 1 of re-opening.  As a gym, we are in phase 2, which is projected to start 2-3 weeks from phase 1.  Meaning a potential opening around Memorial Day.  As I know more, you’ll know, as we gear up to re-open. As I have mentioned before, we’ll open differently than we were operating before. Just a few things that we’ll have in place and more to come to make it as safe, smooth, effective, and fun for all our members:

  • Limiting class size
  • Programming to limit equipment changes
  • More cleanings and sanitizer products on hand
  • Continue limited Zoom classes for those not ready to come back to the gym setting.  

We had a nice socially distance tailgate Saturday night at Brewster’s. I wasn’t able to attend, but heard we had a nice crowd of members who got to socialize and enjoy some good food and drinks from our member (Heather Cassese and her husband) owned bar and grill.   It got me thinking the other day just how many of our members own local businesses.  We have a food truck (Derek Sharpe), a coffee shop (Paul Peterson), two bars (Heather), a car wash (Mike Walters) and I’m sure so many more I’m leaving out.  If you have a small business, feel free to give it a shout out on our Facebook page.  We won’t turn it into an advertising page, but given the circumstances, let’s get the word out and support each other! 

CFS shirts will ship out around May 15th, so later this week you potentially could have your shirts and tees for the warm weekend ahead! 

Our May Athlete of the Month is Tina Sherman!  If you haven’t met her, you’re missing out. Tina is a consistent 6 am-er, even on Zoom at 6 am, and always brings a big smile and great attitude.  You can read up on her at this link:



Hopefully you saw on our social media channels that we rolled out a fun challenge last week. The Rock!  It’s a blue rock that weighs maybe 15 pounds. Rules are simple: If it shows up at your house, you have 48 hours to take it to another members house, but you must walk/run with it at least a half mile per member of CFS in your house. I have lost track of how many places that rock has been. Don’t forget to get your run/walk/bike in before you transport it to someone else.  If you don’t, the rock explodes with glitter all over your house.  Have some fun with it, find out how close (or far) your box mates live, and get outside!  You can drive it somewhere, but you must walk/run it the final 1/2 mile to delivery.  Oh, and share on social media of course!  Take care of that pet rock 🙂 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 to see our daily challenges.  

Programming wise, we’re transitioning to a 12 week prep cycle that has the Open as a target.  Yep! That’ll happen again someday, and it’s schedule for October!
– Next week will have lower volume and lower intensities
– Loading for the next 12 week will start at 75-85% then move up to 85-90% and finish off with some max efforts.
– Workouts will alternate between long and short and will have less technical movements, more fitness base training

Meanwhile, we are working on a program that I would call a re-introduction program in which athletes can get some satisfaction of getting back into the 4 walls of the gym but also allow for some form of ramp up towards more traditional CrossFit style training.

We will focus not just getting you into the gym, but to do it safely not only to reduce the risk of contamination but also to reduce their risk of injury. Although most of you probably stayed relatively fit during our time away, others may have not touched any weights or barbells in a while. I know for example many have not been able to do real pull-ups due to equipment.  So when we come back in, maybe doing 100 kipping pull-ups may not be the best idea. So we are tailoring programming to ease into that. 

The link to join any Zoom class can be found on our website, www.0485673.rcomhost.com 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.  

Murph is officially postponed, as though we may be open in time for Memorial Day, we’ll want to ease back in. So we are moving Murph to the Fourth of July weekend for now.  Exact day and time to follow, but again, this will be a BIG blowout party! Grand re-opening, meets Murph, meets summer! 

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

• Lat work with 2 chairs; chipper of double unders, pistols, cardio, and front squats

• Burpees, DB snatches, running

• Back squats; deadlift and hang power clean metcon

• Benchmark Hero WOD, 21 minutes long

• Split jerks; heavy deadlift and muscle-up metcon

• Partner workout – run, burpee, lunge! 

• Hero workout – running and push-ups