It’s the holiday season! After a tough few weeks of training, it’s nice that a de-load week this week coincides with the shorter holiday week.  As the holidays approach, many time we have drop-ins, please make them feel welcome and share our awesome community with them.  If you have family or friends coming in, please let me or a coach know ahead of time.   And remember as always, practice class etiquette, especially with bigger classes. That means to please respect that the coach needs to be heard and limit side conversations, recognize spatial awareness when setting up equipment, and help newer members. This is one thing we are amazing at, and sets us apart, please keep that up in this busy time of year.  
Thanksgiving Day, we’ll have special classes 8 am and 9:15 am.  Thanks to your awesome coaches who will be leading these classes.  This will be a long hero WOD that you can either go solo, cut in half, or partner up.   On the night before, Wednesday, there will be no 6:30 pm class, and no 6 am class on the Friday after either.  
We are nearing 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, to be coached by the best.  Are you a basketball fan? Imagine being coached by Coach K or Dean Smith for a day, pretty legendary, and I don’t feel like that statement is an exageration considering her status in the CrossFit community.  This is exclusive to members of our box and friends of the box.  Each day will be filled with discussions, hands on teaching in all CrossFit movements, and workouts as well.  Cost is $199 per day, will start at 9 am and go to about 4:30 pm, and each day includes a catered lunch as well. 
The Reindeer Games are nearing, and December 1st is the final day to sign up. 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 here the week of November 26th, potentially early (fingers crossed)
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).   Please RSVP at the front desk sign up sheet so we can get an idea for food order.  
As for programming this week, a bit of a de-load week after some heavy volume lately.  Then we’ll slowly ramp up the week after, then get into a new cycle. Hard to believe, but The Open is just 3 months away! 
Our Angel Tree is up, thank you Jess for coordinating this. 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!  Let’s see those tags disappear before Thanksgiving this week. 
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.  
Our Teen Girls Program will start back up for our second session in early 2019.   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….


  • 12 minute AMRAP of wall balls, double unders, and dumbbells; then some sled pushes


  • Clean and jerks; conditioning EMOM


  • Sumo Deadlifts! followed by a running, toes to bar, and KB metcon


  • Turkey Day Hero WOD, very Murph-like. Classes at 8 and 9:15 am only


  • Partner workout, 4, 5 minute AMRAPs; this will be fun 🙂


  • Partner up, barbells, lunges, running


  • Front squats; thruster and pull-up EMOM