The Open wrapped up this past Monday. Congrats to everyone who participated. Always lots of fun, and lots of PRs for sure!  Congrats to Chris and Asia Marion, both finished 1st overall after the 5 weeks. Well done! 

Super cool stat that I found, that really speaks to the amazingness of our gym – we had the highest participation of any box in NC with 75 athletes! That’s awesome!  So congrats to you all, we had the most reps, the most pounds, the most everything. Clearly the best in the state! 🙂

Now, we focus on hosting The One Ton Challenge!!

This will be a high energy event/competition on December 7th at CFS. It will be one of the first ever at a CrossFit box. Hosted by Anders Varner, it’s your changes just to lift heavy all day and get strong!  6 lifts – back squat, snatch, clean, jerk, bench, and deadlift.  2 hours, get as heavy as you can. Prizes for the highest totals, as well as highest by body weight.  Registration is open at the front desk, and open to members from other gyms. T-shirt and give aways included, guarantee your size if you register by 11/20. Learn all about it here:

https://www.theonetonchallenge.com/

Even if you don’t think you can hit 2000 pounds, or 1200 for women, come try to set 6 PRs in one day! 

This week, programming we get into a little more strength bias, and that will work well to get you ready for the One Ton Challenge!  Fun week where we hit lots of lifting – squats, power cleans, snatches, and dumbbell presses! 

Our Men’s Softball finally gets to play the championship game after some weather delays. We play Monday night, 7 pm, at Hunter Street Park. A win, and we play right after at 8 pm for the crown! Would love to have a big crowd come cheer on our guys! 

Special thanks to Janet and Mike Allen for hosting Friendsgiving at their home this past Saturday. What a crowd, and some great food!  Nice little prelude to our big Holiday Party on December 14th at Brewster’s! 

Soon we’ll have our annual Angel Tree up where you can take a tag to donate gifts for kids and families in need. This will be our 4th year doing this, and it’s a great tradition of helping others at CFS.  The tags go quick, another testament to how great our community is! 

A new month means a new challenge! November brings us RUNNING!  Add up the miles, and this time, at the box or at your home or on the trail. Anywhere you run counts! Just run! 

Lastly, some save the dates:

  • December 7th is The One Ton Challenge.  Register now, and by 11/20 to guarantee shirt size
  • December 14th – Holiday Party! Brewster’s. Adults only, bring a guest.

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….
Monday
• Back squats; DB thrusters and toes to bar, plus snatches and msucle -ups

Tuesday
• HSPU max effort; AMRAP of power cleans and burpees

Wednesday
• Hang power cleans; metcon of rowing and step ups

Thursday
• Chipper of double unders, KBS, and heavy hang snatches

Friday
• Kneeling DB presses; AMRAP of running, deadlifts, v-ups

Saturday
• Partner ladder – thrusters and pull-ups, snatches and burpees

Sunday
• 20 rounds with a partner of box jumps, cardio, and a different lift each 4 rounds