Ok I got your attention, so the clue for the second event of our Intrabox Competition is…Clean and Jerks.  This will be a two score event, meaning your team will be rewarded for speed on your clean and jerks, and also how heavy you can get.  That’s all the info you’ll get until the week before.  Start lifting! 
As I write this on Sunday afternoon, I think I’m just now getting my heart rate back down after that tough Sunday WOD from a few hours ago.  Heavy back squats followed by a conditioning piece that was long and challenging!  And what a group we had, WOW!  For a second there when I walked in, I thought it was the holiday party today.  The holidays are upon us, and of course that means lots of fun events and parties pop up for all of us to attend and host. Stay true to your goals, and make the gym consistent as you have all year to keep rocking through.  Also, stay tuned here, at class, and in Wodify, as around the holidays our class schedules change a little bit. For example, no classes on Thanksgiving Day, no 6:30 pm class the night before, and no 6 am class on Friday after.  
Sign-ups are now live for the Michele Letendre weekend clinic on December 1 and 2.  Email or message Nick to lock in your spot or sign up sheet at the box.  This will be limited to 25 participants. This is a rare opportunity not to be missed!  Each day includes a catered lunch as well.  Full details will be shared on our Facebook page and at the box  including cost. This is exclusive to members of our box.  We are thrilled that we’ll be hosting this at the box on December 1st and 2nd for a 2 day clinic.  Or “clinique” as she says in French. Each day will be filled with discussions, hands on teaching in all CrossFit movements, and workouts as well.  
Get planning for The Reindeer Games. This will be our intrabox competition made up of teams of 4: 2 males, 2 females.  We’ll have 2 divisions: scaled/intermediate and RX. This will be a fun filled competition, and also one that won’t take your whole day. The goal is to be done by 2 pm at the latest.  Official sign-ups are LIVE now at the gym on a big white poster.  Fun holiday dress and team names are encouraged!   Here are the division standards/requirements: Scaled/Intermediate: You are a member of CFS.  RX: Double unders, pull-ups, can RX most barbell workouts at CFS, and at least one male and one female who can do handstand push-ups and bar muscle-ups.  If you and your team are in between divisions, just ask me and I’ll help decide.  I also reserve the right to choose what division people are in (no sandbagging, but I don’t think that’ll be a worry with this crew). We also have confirmed Buoy Bowls will be on site serving up their delicious acai bowls and smoothies. 
We have ordered our shirts and hoodies, they should be in 2-3 weeks. 
December 21st is booked for our Holiday Party.  Save the date! We’ll be at Brewster’s on Lake Pine off 64.  Each member is welcome to bring a guest (adults only please).  It’s trivia night there too, so we’ll break up into teams and have a little competitive fun as well (hey we’re CrossFitters right, gotta have some competition).  
As for programming this week, should be lots of fun again! Intense workouts, and a good amount of technique. Hopefully by now you are noticing quite a bit of improvement in both capacity in the 2 major lifts.
Shortly we will have our Angel Tree up.  This is a great tradition I’m very proud of, where tags will be on the tree for members to take. Each tag has a child or family with needs for the holidays, and you can take and then bring back that gift to be donated.  Thank you for everyone who has already asked about this, truly is awesome that you guys love giving back so much! 
The monthly challenge is off this month, sign up for the December 15th competition instead.  Don’t have a team yet? I have a list as well you can sign up and be added to a team looking for teammates.  Deadline is December 1st. This will be a fun half day with our box.  
We have delayed the start of our Teen Girls Program  for our second session until the start of the 2019.  Still time to get in if you know someone who would be interested, please let us know.  Session one was truly incredible! The girls loved it, gained confidence, and learned so much. It’s an 8 week program that meets Mondays and Wednesdays, 3:30 to 4:45. Spread the word, it truly is an amazing program that combines fitness and life skills. Cost is $600 for the 8 week program, and can be paid in installments.  Reach out to me or Coach Marni or Susie Sutton for details and to reserve your spot.  Teens who bring a friend will get a 10% discount. 
Rockbot is the official music player for CFS now.  What’s unique about it is you as members get to pick what is played.  First step is download the app, then check in when at CFS, then request the songs you’d like to hear during your class.

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….


  • Gymnastics skill work; metcon of double unders and dumbbells


  • Power snatches; burpee and wall ball ascending AMRAP


  • Push presses; metcon with pull-ups, conditioning, and back squats


  • Partner Thursday: devil’s presses, running, and sit-ups


  • Back squats; metcon with power clean and jerks and ring muscle-ups


  • Three friends equals more fitness!


  • Handstand work; triplet of jump rope, thrusters, and toes to bar