Week 10 of no box.  We thought of course we’d be open on Tuesday with gyms being included in phase 2. That of course was changed, and well here we are.  Good news, we have a plan to get people together to workout as soon as this Tuesday, and at the box!! Meredith worked tirelessly this week with local government, other CrossFit boxes, and more to create an action plan that has us back AT the gym Tuesday May 26th, and IN the gym the following Monday. Here it is…(details also will be sent in an email on Monday)

Tuesday May 26th we will begin holding outdoor classes at the box. Yep! That’s right, classes with real people, real coaches, and together! Of course these will be weather dependent.  These will have a strict limit to 15 athletes. You must sign in on Wodify to reserve your spot.  Reservations open 24 hours in advance.  Only reserve a spot if you are 100% sure you will make it. If something pops up and you can’t, you can go and remove your reservation so someone else can get in.  If all the spots are filled, you can get on the waiting list should someone drop off. The schedule for the outdoor classes for next week will be as follows, and noted in Wodify as “CrossFit”:

  • Tuesday to Friday, 6 am, 8 am, 4 pm, and 5:45 pm.  We will determine Saturday and Sunday schedule as things progress

The workouts outdoors at the gym next week will be the Hustle program, noted in Wodify with an “H” prefix.  If you have done one of those, you know they are not easier than the CrossFit programming, just different and with no barbell or no equipment.  Throughout the week, we will begin the return of equipment, and as that comes in, we can begin adding in dumbbells and kettlebells to the Hustle workouts outside for a little extra spice.   

We will be outside, but still will need to maintain social distancing and proper protocols.  The gym itself will be open for the bathroom, water, and to return equipment.  We also need to be aware that we may be a little de-conditioned, and we will be outside under the sun and dealing with some humidity.  Be aware of your body, hydrate, and listen to coaches to take a break if needed.

Equipment return times will be as follows in addition to a few minutes before and after all the outdoor class times:

  • Tuesday to Friday 7 to 7:45 am, and 5 to 6:30 pm and Saturday 7 to 8:30 am.  If truly none of those times work, please reach out to me to coordinate a drop off time.  Thank you all for taking good care of the equipment and thank you to those who have already returned the equipment.

Zoom classes this week will be daily at 9:30 and noon, based on previous attendance and feedback. should we need to make changes due to feedback, we will do our best to accommodate. 

Then, the better news, with all equipment back by the end of May, on June 1st we will transition all those outdoor classes to indoors, as we were planning to do this week.  

The info on workouts in the gym on 6/1 will be sent as email as an well, but here are the highlights 

  • Limiting class size 9 athletes + 1 coach (10 total), each with a designated spot on the floor/rig.  Mandatory to sign in to reserve a spot in Wodify. 
  • Class times spread out to allow proper departure and arrival times between classes and needed cleaning time. 
  • Programming will limit equipment changes
  • No Kids classes in the gym (continued Zoom), and no kids allowed in the gym yet
  • More cleanings, sanitizer products on hand for each athlete
  • Continue limited Zoom classes for those not ready to come back to the gym setting.
We will also ask that you as members do your part for keeping you safe and your health the top priority. It’s a two way street. That means, but not exclusively: 
  • Cleaning ALL your equipment and anything you touch
  • If able, we strongly recommend bringing a yoga mat for your personal workout spot. This will allow you to keep your spot clean and limit touching the floor. Take it home, clean it, bring it back again. 
  • Washing your hands before and after class
  • If you are the slightest sick, you stay home, end of story.  I know we have all done it, myself included, the old “yeah I got a little cold, but I need to sweat it out” and we come to the gym.  Not anymore. Stay home if you have any of the slightest of symptoms. 

CFS shirts hit your doorstop on Friday/Saturday. Thanks for all who purchased one (or more).  Rock them with pride, and let’s see you tag us on social media when you got the swag on! 

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, I recommend you come try a Hustle workout this week. You won’t be disappointed.  We started a 12 week build-up last week, and will continue that after Murph. 

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.  

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

• Murph! 

• Back squats; muscle ups and runs

• Snatches; AMRAP of step ups, hand stand push-ups, rowing

• Two, 10 minute AMRAPs with a ruck sack on 🙂 

• Renegade rows and hang power cleans; metcon of sit-ups and DB snatches

• Partner workout – deadlifts and bar facing burpees

• Hero WOD day