Coach Paul’s Weekly Update

Thanks to all of you who participated in our Third Annual Barbells for Boobs event this past week! CFS raised over $2,500. Congratulations to all of you who achieved PRs for “Grace” and/or “Helen”. It’s impossible for me to sing the praises of all members, so please don’t feel slighted if I don’t publicly congratulate you. Okay? Okay. Here are just two examples… Congratulations to Jay for achieving PR and completing “Grace” in under 2 minutes and to Kelly-May for completing “Helen” as prescribed! Yes, Kelly-May completed all 36 pull-ups unassisted for the first time ever!

Thanksgiving Holiday Schedule

Thanksgiving Day (Thursday, November 26)

  • Open Gym, CrossFit Kids, and Barbell Club CANCELLED

Friday, November 27

  • Sessions at 9:30 am, 11:45 am, 5:15 pm and 6:30 pm ONLY

The CrossFit Surmount Holiday Party will be held at Brewster’s Tavern Friday, December 11 (and not Saturday, December 12 as previously announced)! Please be sure to RSVP so that we may get an accurate headcount.

The sign up sheet of the Walnut Terrace Angel Tree is at the box. Keep in mind that the more needs and wants that are provided the happier the children will be.

Vincent from WODbody Sports Massage will be at the box THIS WEDNESDAY from 1:30 until 7. Be sure to sign up at the box.

Dr. Heather will be offering “Introduction to Yoga” sessions in the upcoming year. Please let her or me know if you’d be interested in attending. More details will be provided soon.

CrossFit WODs

  • Monday
    • 12-min couplet
    • EMOM couplet
  • Tuesday
    • Deck of cards (you may complete with partner)
  • Wednesday 
    • 4 RFT quartet
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Snatch positions
    • Triplet (1-min work; 1-min rest)
  • Saturday 
    • Muscle-ups
    • Team WOD
  • Sunday
    • 7 RFT triplet

Express WODs

  • Monday
    • 12-min couplet
    • Russian KB swings
  • Wednesday
    • Pull-ups and progressions
    • Ladder
  • Friday
    • Snatch positions
    • Triplet (1-min work; 1-min rest)