Spirit Week was a great success and lots of fun! I enjoyed seeing everyone’s creativity and passion. We’ll do that again in the spring/summer with some different fun themes. Thanks to Coach Janet for a great idea.
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 (we’ll also have a sign up sheet later this week at the box). This will be limited to 25 participants. Each day includes a catered lunch as well. Full details will be shared on our Facebook page and at the box this week 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 some awesome shirts and hoodies for pre-order sale only. This will be the last week to get in on it, so make sure you sign up at the front desk. We have samples of the uber-soft hoodies for sizing. You won’t want to miss out on these, perfect for hanging out, or pre and post-WOD.
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).
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.
As for programming this week, this week’s weightlifting our focus will change a bit to the setup position which can make or break a lift so hopefully the drills we go over will help you hit your lifts with more efficiency. The metcons are sneaky spicy, with some different combinations and different stimulus each day.
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. This will be a fun half day with our box.
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!
- Snatches; KB metcon with box jumps and overhead lunges
- Gymnastics work on the rings and the floor; fast deadlift and pull-up metcon
- Weightlifting complex; thruster, burpee, wall ball metcon, light and consistent is the goal here
- 4, 4 minute AMRAPs with dumbbells
- Pistol work; power clean and handstand push-up descending ladder
- Back squats; great conditioning workout with running, biking, rowing and the Devil’s Press!