Last week, though a “de-load” week, was certainly still tough.  Hope everyone enjoyed it, especially that DB clean and step over one on Thursday, and the long run on Sunday if you got in for that!

We have fall CFS gear coming out, and order forms will be at the box this week. Already released is the women’s hoodie, and soon to be released, the unisex crew neck, and the new CFS t-shirt.  Stay tuned, don’t miss out! 

“The COVID Reset Challenge” enters week 5. With over $1,000 in prizes on the line, that should help keep you motivated in the last 2 weeks!  Keep hydrating, sleeping, working out, and getting those veggies and fruits!  Almost the home stretch.  Don’t lose sight of your goals and why you started, stay the course! 

Programming this week is our first official week in our new Olympic Lifting training cycle. This cycle will have a focus on 3 things:
– Olympic Lifting (1-2x /week)
– Strength (2-3x/week in both barbell AND gymnastics)
– Varied metcons, shorter time domains.

This cycle will last about 6-8 weeks and slowly transition to a Power Endurance phase then into a Specific (fitness) phase.

What to expect this week:
– Back Squat
– Clean complex
– Push pull gymnastics
– 3 x metcon only (Thursday, Saturday and Sunday)
– 2-3 Shorter Metcons

Veteran’s Day is November 11th and we are planning a special workout and event for that day. Stay tuned! 

Our men’s softball team is now 7-5.  We play this Monday 9 at Salem Middle, and Wednesday 7:45 pm at Hunter Street Park.

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….

• Back squats; metcon of thrusters, v-ups, burpees

• Ring push-ups; metcon of double unders and cardio

• Hang clean strength; metcon of deadlifts, snatches, running

• Wall balls, KBS, slam balls

• HSPU work; metcon of step-ups, DB cleans, toes to bar

• Partner WOD: calories, box jumps, split jerks

• Bike, run, burpee