Week 2 is here and almost done of the Open, and 20.2 being 20 minutes feels like forever!  Week 1 was a doozy. Congrats to the ladies of CFS for taking the prize for that week. Shout out to Mac and Asia for having top RX scores, and David Ballard and Tricia for having the top scaled scores. Week 2 as you know is the College Rivalry week.  As I write this, State seems to be at least the most spirited group. Will they be the fittest too? Time will tell, few days left to get those scores in.  

This week, we are back to Thursday Night Lights. Sign up to rock the workout at 8 pm that night.  L 

Our theme this week “Battle of the Ages”  Who will prove to be the fitter group this week?  

Week 3 will be back to Thursday Night Lights, it will be the Battle of the Decades, as in age groups.  We’ll have the ” “Wonder Under 30’s”, the “Dirty 30’s, The “Filthy 40’s”, and the “Nifty 50 Pluses”. 

Remember, for those of you who want to retry a workout during the week, we will still allow that, but we will require a food donation to be made to the Western Wake Crisis Ministry or the gently used or new clothes to the Brown Bat Ministry So if you want to re-do a workout, just bring in a non-perishable food item to donate and you’re good! A collection area and bins is set up by the front.

Big welcome to our newest coach, Coach Josh! Josh Hicks has been a member with us since about March, and has grown to be a big part of our community. He primarily comes to workout in the morning, but will be leading our Sunday classes on a consistent basis. Josh brings great knowledge, passion, and organization to each class.  We are thrilled to have him aboard.  

This week, programming wise we have some weightlifting components, then a Thursday specialized to work on weaknesses as we prep for 20.3 on Friday.  We have had lighter barbell, DBs, and gymnastics so far. What’s next? Do we go heavy with a 1 rep max, or maybe get upside down? We’ll see! 

CrossFit Kids will have a special Halloween class coming up. Stay tuned for exact class time, but likely Wednesday the 30th at 5 pm. Costumes and working out, what could be more fun?!?

Our Men’s Softball team is 11-4 and now in 1st place with 1 regular season game left on Monday due to rain last week. This week we play Monday 8 pm at Hunter Street Park, then playoffs could start as soon as Wednesday. 

This month’s challenge is compete in The Open and do random acts of kindness.  Don’t need to tally them or keep track, just spread the love this month, it’s contagious! 

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 EMOM; KB, slam ball, and box jump metcon

• Front rack lunge and bike/row/ski metcon; Partner sled drags

• Power snatch complex w/ pauses; Run and HSPU metcon 

• Goat Day! Pick 2 weaknesses in an EMOM to work on

• 20.3! What will it be?

• TBD based on what Friday turns out to be

• Partner workout with 6 minute cardio breaks