It’s de-load week! What does that mean? Well it doesn’t mean we lose intensity in our workouts, but our weight lifting is a little lighter. We want to give our bodies a chance to recover a bit, but we’ll still do the movements we have been working on to maintain muscle memory, just at a lighter load.  The metcons this week will be a little “lighter” in terms of load and volume, but not necessarily easier.  Still bring that intensity, they’ll be tough as usual.  

Murph is just one week away, Monday May 27th, with heats at 7, 8:30 and 10 am.  Bring friends and family for the after-party starting about noon.  This is our biggest day at the gym each year. Forecast now shows 95!!! Please hydrate accordingly.  If you have any CrossFit friends, we love drop-ins for Murph!  Sign up now to avoid over-crowding at the rig and also give us an idea for food.  At noon, our party/cook-out we will begin. We’ll supply the burgers, chicken, and dogs. We also have lined up DJ Donkey starting at 10, 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 as well. As mentioned above, I’m sure it will be hot, hydrate, hydrate, hydrate! 

Read Coach Doza’s blog about Murph and Murph prep and such here:

New spring CFS shirt order is in, they are due in this Friday, just in time for the weekend! 

This month’s monthly challenge is nearly over, it’s 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! Some impressive numbers are up already. Try one out next time. 

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 another big win this past week, things are coming together.  This week we play Monday at 8 at Hunter St, and Wednesday at 9 at Salem Middle.  

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….
• Pistols; 1 minute intervals of rowing, KBS, and wall balls

• Light power snatches; EMOM with running, push-ups, deadlifts

•  Chest to bar pull-up work; metcon with some heavier snatches, burpees, and air squats for Murph

• 2 metcons in one class: partner rowing and toes to bar, then benchmark Annie

• Banded light deadlifts; metcon of step overs, hang power cleans, and jerks

• 3 person teams, conditioning and some light barbell work

• Power clean and squat clean combo; shorter cardio workout with rowing, running, and wall climbs and muscle-ups