May brings us my favorite single day event at CFS: Murph! Murph is such an amazing day, as we honor Michael Murphy and his service, remember all those who have served, and celebrate our community with a tough workout and fun and food afterwards. This year, we’re bringing DJ Donkey Kong in for some extra fun, and a bounce house for kids (and adults) to enjoy.
Murph will be Monday May 27th with heats at 7, 8:30 and 10 am. We’ll have heats to sign up for to avoid over-crowding at the rig. At noon, our party/cook-out we will begin. We’ll supply the burgers, chicken, and dogs and some beers. Please bring a side to share with your box mates.
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
Congratulations to Sarah Henry and Aly for finishing 3rd in the RX division at The Battle of the Boro on Saturday. What a strong finish and way to represent!
Also congrats to Dave Cunningham, completing a half Ironman 70.3 this weekend in Virginia!
New spring CFS shirts are out! Pre-order ends this Friday so they will be intime for Memorial Day. We’ll have men’s tees and tanks, as well as women’s tees and tanks (racerbacks and muscle). Kids’ tees will be available as well.
Congrats to Tina V on doing 52 rounds or Cindy in April! That is amazing, and congrats to all of you who no doubt got stronger by doing a few rounds each day. This month, our monthly challenge is rope climbs. Aim for just 1 day and you’ll be surprised how fast that improves.
Programming wise, we’ll continue our squat, snatch, and clean and jerk cycles. Some good metcons ahead as well with a great conditioning piece next Sunday to continue Murph prep.
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.
Speaking of running, stay tuned to our Facebook page each week, as Craig posts a Sunday morning meet-up for some running training. I unfortunately haven’t been able to make one yet, but they look awesome and a great way to start your Sunday. I hope to be there this week.
Our CFS Men’s Softball continues to just warm up for the playoffs, as we find our stride. This week we play Monday at 7 at Hunter St, and Wednesday at 8 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!
• Front squats; wall ball, burpee and deadlift metcon
• Dumbbell bench press; metcon of springs and overhead squats
• Snatching; clean and jerk and chest to bar metcon
• Partner workout – box jump overs and front rack lunges while one partner accumulates mucho calories
• Sumo deadlifts; metcon of shoulder to overhead; toes to bar, and double unders
• Partner workout: running, deadlifts, wall balls, v- ups, and box dips
• Endurance workout with snatches too