The Summertime Challenge “Scorcher” was, well, a scorcher. You want to know the best way to master double unders? Practice double unders. Remember to jump both high and slowly and move your wrists quickly. Practice to music so that you keep a steady cadence.

Speaking of scorchers, the endurance athletes have been enduring (see what I did there?) some rather challenging workouts. We’re going to be meeting at the White Oak Church entrance of the American Tobacco Trail this Thursday evening at 6:30 for a Native American, aka “Indian,” run. Let me know if those of you who aren’t participating in the current 10-week cycle would like to join us. You need not have attended a Running Clinic and/or participated in Endurance in the past to attend.

A very special Thank You to Dr. Heather Cassese, our next door neighbor at Back To Basics Chiropractic, for an awesome Inversion Clinic! Heather is a gifted instructor and CrossFitter.

Again, a special thank you to all of you who have brought friends and family members to CrossFit Surmount. As the month of May comes to a close, this Friday will sadly be your last opportunity to bring a friend to a Friday workout.

May is “Bring a Friend to CrossFit Surmount” month!

1. You may bring a friend to ANY Friday session.

2. The member who brings the most friends will receive a $50 gift certificate to Bull City Running. (A drawing will be held in the event of a tie.)

3. If a friend joins you will earn $100 off your monthly membership. Yup, for each friend that joins! The individual(s) must remain a member for a minimum of 3 months at which time the money will be subtracted from monthly membership. If a friend joins Express you will earn $25 off membership. 

Announcements

 CFS will be hosting The Murph Challenge THIS MONDAY, Memorial Day. Workouts will be held at 8:30 and 9:45 am ONLY. CrossFit Express members may attend either session!

The workout will begin promptly 5 minutes after the start of each session, i.e., 8:35 and 9:50. The box will open at 8. Arrive early to warm up on your own!

Coach Paul will be completing the workout at 8:30 and will be using one of the two weight vests. First come first served.
If you’re bringing a guest(s), arrive early enough for them to sign into Wodify.

Scale as necessary, including completing a Half Murph, breaking the workout into rounds, e.g., 10 pull-ups, 15 pushups, and 20 air squats a round, or completing as a 45-min AMRAP.

 Many members will be running in the RWHRMA 5K Run Run and Walk on NEXT SATURDAY, May 30! This is a fun, family and pet friendly event! Proceeds from the event are funding the SHRM Foundation, which funds HR research. A portion of the proceeds will be donated to the Interfaith Food Shuttle.

 A reminder that many of the CrossFit Endurance athletes (including yours truly) will be racing either a 5K, 10K, or half marathon on Saturday, June 6 at the Race13.1 event held in North Hills.

 CrossFit Surmount will be hosting the 31Heroes WOD August 1. The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

 Join us for the CFS West Virginia Whitewater Rating Trip September 18 and 19! The Upper Gauley is continuous, big-volume, gut-wrenching whitewater from start to finish. It drops over 335 feet in fewer than 9 miles with over 40 action packed rapids, five of them boat crunching Class Vs. This is the express version of this getaway, so you get all the frenetic glory of the Upper Gauley, then take out before the middle section.

Since you’ll need a few calories to stockpile for this adrenaline rush, a hot country breakfast buffet, hot riverside lunch, and hearty dinner buffet, plus two nights of lodging of your choice to your one-day Upper Gauley Express.

$275/person — Must be at least 15 years old.

Please sign up at the box. Payment in the form of a personal check is due no later than May 31 (deadline extended).

CrossFit WODs

  • Monday 
    • Memorial Day Murph (WODs at 8:30 and 9:45 am ONLY)
  • Tuesday
    • Hand snatch and rolling
  • Wednesday 
    • Lurong Summertime Challenge mini workout
  • Thursday – Rest Day and Open Gym
  • Friday – “Bring a Friend to CrossFit Surmount!”
    • Headstands & handstands and
    • “Easy” benchmark OR hero WOD
  • Saturday 
    • Team WOD
  • Sunday
    • Cleans and more

Endurance WODs

  • Tuesday
    • 400m time trial
    • Sled pulls
  • Thursday
    • Native American run (meet at White Oak Church entrance of ATT)

Express WODs

  • Wednesday
    • Lurong Summertime Challenge mini workout