Happy Mother’s Day to all our strong mamas at CFS! Hope you enjoyed your day. Get ready for a challenging week ahead at the gym. We are wrapping up a cycle, so this will be some heavy lifting. After that, we’ll have a de-load week, then a test week.  Yes the test week will line up with Murph week as well, but if we listen to our bodies and rest and recover properly, we should be able to handle the volume and perform.  

Murph will be Monday May 27th with heats at 7, 8:30 and 10 am.  Sign up now to avoid over-crowding at the rig.  At noon, our party/cook-out we will begin. We’ll supply the burgers, chicken, and dogs.. We also have lined up a DJ and a bounce house for kids and adults alike. Please bring a side to share with your box mates and any adult beverages you’d like.  

Coach Doza will be sharing a blog shortly about Murph, and how to scale it, prepare for it, and what it’s all about. 

You can register to officially record your score if you’d like by clicking here , but it’s not required to do the workout. This allows you to get a shirt and donate to the cause.  Make sure you register with CFS as your affiliate, as we are an Official Host.  

Remember new class times are fully underway:

  • 7 am on Monday, Wednesday, and Friday
  • 8:30 am on Thursday
  • Open Gym times Tuesday and Thursday from 8 am to 1 

 

New spring CFS shirts are out!  Pre-order is over.  They should be in within 2-3 weeks.  

This month’s monthly challenge is rope climbs, any kind! Wear those long socks, or go legless! The ropes are right there on your way in and out, do 1 every time you pass the ropes and you’ll get a bunch quick!

Also we’re putting a Ragnar Relay Trail team together for October 5-6th outside of Charlotte. Let me know if you’d like to join the team. We need 8, 4 ladies, 4 men.  So far, we have myself, Heather C, and Dave Bock committed.  Reach out to me if you are serious about joining our team. 

Our CFS Men’s Softball got a win this past week, and almost another. We have found our groove, look out!  This week we play Monday at 8 at Hunter St, and Wednesday at 9 at Salem Middle.  Just 4 games remain before the playoffs! 

Our Pre-teens Kids Class is 11 am on Sundays going forward, led by Coach Mirka. First class always free, this is done on a punch card, and designed for athletes 9-12 years old.  Ask Coach Nick or Mirka if you think it would be good for your child. 

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….
Monday
• DB clean and jerk metcon with running; then a new gymnastic movement – L-ups

Tuesday
• Heavy snatch singles; deadlift and strict pull-up metcon

Wednesday
• Heavy front squat singles; wall ball and box jump metcon 

Thursday
• 24 minute AMRAP with the kettlebell, including Turkish get-ups 

Friday
• Power cleans, thrusters, and running; body rows to finish up for strength

Saturday
• Three person teams, quick 1 minute interval changes

Sunday
• Long workout again, gymnastic-centric