Excited to get back to CFS after a week off. Thanks to all the coaches who stepped up while Meredith and I were out of town.

This week is PR Week! At least we hope so.  We’ll re-test those 3 lifts we have been working hard on. Remember, just because you don’t get a PR, doesn’t mean you haven’t gotten strong, it’s just one day, and one small snap shot in your fitness journey.

Speaking of PRs, remember to celebrate your bright spots on our bright spots board! Jess will continue to have fun giveaways for those people who share their bright spots on our board.  Be proud of what you are accomplishing, big or small!

Tomorrow, Monday November 6th we’ll have SFH day at the box. SFH (https://www.sfh.com/shop) is a leading company supplying post workout protein products, as well as omega 3 fish oil supplements as well. I personally have switched to their products 100%, and love the taste and results.  Adriane from SFH will be at every class that day for you to sample their products, and then we’ll begin selling them full time that day and going forward.  They have some great tasting products, including a cinnamon toast crunch flavored protein shake! 

Barbells for Boobs is this Saturday, November 11th. This is a great fundraiser, and certainly has a special place for many of us this year.  Buoy Bowls is confirmed for that day to be on-site 9-12.  Check out our team page here.  Shirts will be in any day now for those who pre-ordered.  That day, we won’t have a traditional schedule, but have heats going off at 8:30 all the way up to 10:45 for 2 different workouts: Grace and Helen.   About 6 athletes will go at a time, it will create a fun atmosphere with a great crowd of your fellow athletes to push you.   Warm up will be on your own, and the first heat will start at 8:45.

As of tonight, we have $1130 raised, half way there but we’re down to just 1 week. We gotta step it up!!! Remember also to put in your spare change in the bucket at the gym, every dollar collected there equals 1 burpee I’ll do the on Friday November 10th at 6:15 pm.  That money will go to our total, as well as $5 from each shirt ordered, so our total should jump this week some more. 

As for Saturday, sign up sheets for heats are at the box now.  the 8:30 class will be completing “Grace” which is 30 clean and jerks for time. The 9;45 will be doing “Helen”, but with rowing instead of running.  You may stay and do both, and depending on class sizes, we may do both within one class hour.  

Coach Erika is leading up a CFS road trip to a great event on Sunday November 12th.  It’s a 24 hour hero WOD-a-thon (which we’ll be doing in early 2018), down in Fayetteville. See her post on the members’ Facebook page for more details, or ask her about it in class. We have a group carpooling together to go down and participate in a few of the workouts in the morning.  A great chance to really get to know people at the box, and for a great cause

Our monthly challenge of most meters rowed wrapped up Tuesday, congrats to Susie Sutton on rowing 50K meters! Nice work by everyone. Great way to work on your rowing. This month, our challenge is most meters/miles ran.  So far already I saw we have some big distances going already.  Remember these miles must be down at the box, and not as part of a metcon.

Coach Laurie is heading up a cereal drive this week for Western Wake Crisis Ministry. Please bring any cereal to donate and put in the big black bin. We’ll deliver them this Friday/Saturday. Thanks everyone for your help.

We’ll be kicking off our Nutrition Program on November 12th with a kickoff meeting, followed by a Nutrition Challenge. This is much like the Lurong Challenges, but not paleo or one diet specifically.  More total nutrition and healthy step and lifestyle based.  This will be led by Meredith and Kelly Patterson, two certified Dietitians, and will be an all encompassing program to meet all your nutrition needs.  Get all the details by clicking here.  Members and non-members may participate in the challenge, and any parts of the program.

Coach Heather will be leading a seminar entitled, “Diastis Recti: What it is and how to fix it”, on December 3rd from 2-4 pm.  Due to pregnancy or excessive belly fat, the reclusive ab muscles (6 pack muscles) can separate connective tissues and become weak.  If not healed, this can lead to a weakened core, hernias, and low back and hip pain, and the “mommy tummy” in women.  This workshop will help to identify if you have DR, exercises to avoid it, exercises to heal it, and other techniques and devices to strengthen your core.  We have had tremendous response already for this, and space will fill up fast. Sign-ups will be at the box soon, spread the word.  The cost for this is $25 for members, and $35 for non-members. 

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….


  • Clean 1 rep max; 15 minute AMRAP with double unders, power cleans, and toes to bar


  • Sprint work then a benchmark workout with deadlifts


  • Overhead squats 1 rep max; fast snatch and burpee metcon


  • Thirty reps of lots of things; accessory work


  • Hang power snatches 1 rep max; 3 round metcon with muscle-ups


  • Barbells for Boobs: Grace at 8:30 and Helen with rowing at 9:45


  • Endurance Sunday: A new hero WOD dedicated to a fallen Buffalo Police Officer