Coach Paul’s Weekly Update


It was quite a “fun” week at CrossFit Surmount!  Congratulations to all who achieved PRs. Yes, getting your first double under is a PR and should be celebrated!

A special than you to Meredith for leading the Sunday yoga session!

CFS will once again be hosting Barbells for Boobs Saturday, November 14, a fundraiser for breast cancer awareness and research. We’ll once again be completing “Grace” and “Helen.” Visitors are welcome.

Coach Nick will be hosting a special CrossFit Kids Halloween Workout Thursday, October 29. Additional details provided soon. A special Halloween WOD will be held Saturday, October 31 and the theme is “Dress Like Your Favorite Celebrity!”

There are a few openings in the Barbell Club. Let Coach James, Coach Jeff, and/or me know if you’d like to give it a try!

CrossFit WODs

  • Monday
    • Clean & jerk and AFAP triplet
  • Tuesday
    • Partner WOD
  • Wednesday 
    • Kipping muscle-ups and 24-min ARMAP
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Benchmark WOD
  • Saturday 
    • Triplet EMOM for 30 minutes
  • Sunday
    • Tabata and CFG triplet

Endurance WODs

  • Tuesday
    • Partner relay
  • Thursday
    • 5K row

Express WODs

  • Monday
    • Rope climbs and sandbags
  • Wednesday
    • Benchmark triplet
  • Friday
    • Benchmark WOD