Week 7 of no box (I think.  Quite frankly I’ve lost track).  We had a fun week this past week of programming, at least in my opinion.  The hero WOD on Saturday will be a new quarantine tradition, and we have another set for this upcoming Saturday. It will be a good Murph-prep for when that time comes.  Sunday’s “name” WOD was also fun, and had us all longing for a name like Ed Tom.  I encourage you all to get out and run some sprints as well.  I did that on Friday and wow was it tough, and I feel like I did 100 air squats.  Go for 50m, 100m, or 200m….rinse and repeat! We may have even added those in this week (wink wink).

We had a nice socially distance coffee meet-up on Saturday. Thanks to Marni for organizing and Paul Peterson and Wake Zone for supplying the great drinks and food!  We’ll try to plan something similar, and soon enough we can have some good old fashion real hang-outs! 

Time is running out!! Surmount Strong… we have rolled out our spring shirts, and the theme is Surmount Strong with a little shout out to North Carolina as welll.  These will be pre-order ONLY, and shipped to your door.  We have men’s tee shirts (listed as unisex), women’s tees, women’s muscle tanks, and men’s tanks.   The link to order your shirts is here:

CrossFit Surmount April 2020


Our May Athlete of the Month will be announced very shortly. She is well deserving, and as soon as we have her full interview back, it’ll be posted on all our social media channels! 

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.  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 are working hard to make sure things are staying exciting for you as members and we have another good week of training ahead of us whether athletes are training on their own in their home gym or with you online!

For those who are more equipped and have been following our regular Deka Comp Track (athlete track) we’ve got some tests coming up this next week!

Otherwise, we have another mixture of short online workouts along with some longer ones and we continue basic lower body and upper body strength portions.

A few recent schedule changes to note:

  • No longer will we have Sunday CrossFit at 9:30.

  • No longer will we have Monday and Wednesday 5:30 pm classes

  • All other classes remain the same!

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

• Back squats ever :90, little heavier this week; jumping lunges and burpees over something with built in rest

• 18 minute AMRAP of pulling, dipping, and deadlifting;  then 100m sprints

• Long metcon of wall balls, toes to bars, double unders

• Curtsy lunges (yep); benchmark workout, – 20 Minute AMRAP

• Wildcard day, gonna be fun fun! 

• Hero WOD – running and push-ups

• Track/running day – some distance this week 🙂