Coach Paul’s Weekly Update

It’s Turkey Week! Don’t overdo it. I mean it.

Thanksgiving Holiday Schedule

Thanksgiving Day (THIS THURSDAY, November 26)

  • Open Gym, CrossFit Kids, and Barbell Club CANCELLED

THIS FRIDAY, November 27

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

THIS SUNDAY, November 29

  •  CrossFit Kids CANCELLED

The CrossFit Surmount Holiday Party will be held at Brewster’s Tavern Friday, December 11. This is the last week to RSVP!

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. The deadline is THIS FRIDAY.

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. Additional details provided soon.

The 2016 CrossFit Surmount Competition will be held Saturday, January 9th, and includes Open and Rx events. For Rx, both men and women are required to be able to complete unassisted pull-ups, pushups, and ring dips. Additional details will be provided as the event approaches.

The Burpee Mile will be held Saturday, January 30. Additional requirements and details provided as the date approaches.

Beginning in 2016, additional membership options will be available, including 3-day/week memberships.

Beginning in 2016, additional sessions will be provided on Thursdays.

CrossFit Surmount will be hosting a Nutrition Challenge beginning January 1, 2016!

CrossFit WODs

  • Monday
    • Push press
    • 12-minute triplet
  • Tuesday
    • Front squats
    • 9-minute triplet
  • Wednesday 
    • Benchmark
  • Thursday – CLOSED!
  • Friday 
    • Turkish get-ups
    • Partner WOD
  • Saturday 
    • Hang clean
    • Ladder couplet
  • Sunday
    • Muscle ups
    • Two couplets

Express WODs

  • Monday
    • Press series
    • 10-minute couplet
  • Wednesday
    • Suitcase deadlifts
    • 7-minute couplet
  • Friday
    • Turkish get-ups
    • Partner WOD