What an awesome time had at this past weekend’s Triangle Invitational. I am beyond proud of our box and the athletes and all the members. We truly represented. We had 2 teams, which was the most of any box. And we had the most members come out and cheer us on without a doubt. I truly love the community, and am thankful for that.  Of course, have to congratulate Team Mac & Cheeses: Jaclyn, Asia, Alex, James, Mike, and of course Mac on their 3rd place win. This was out of 20 teams, truly impressive.  On the first workout, they dominated the competition so much, they were a whole round ahead of everyone.  The announcer said they have an “in-Surmountable” lead!   Our other team was very solid too, with an 8th place finish, that was Lauren, Ashlee, Erika, Chris M, Chris O, and me.   Thank you all who took time to come cheer us on, it’s a huge boost to see your faces and hear you cheering! I think through all the tough workouts, the the 3rd place finish, and the fun with my competitors and box mates, my most memorable moment came in the last workout.  A member of the other team had a lift they missed. Immediately you could tell that athlete was distraught, and was beating themselves up over it.  What happened next is what makes CFS what it truly is all about: all the members of both teams surrounded that person and gave immense support and encouragement to help that athlete, not concerning themselves with where they would finish, or whose team they were on or what, just that they were all CFS-ers.  One of our other members who was spectating said to me then, “that’s what community is all about”.  Right on! 
After that competition, I need some recovery. And Amanda Flowers will be at the box on Monday October 29th from 4 pm to 7 pm providing her dry needling services to help.  You can book her through this link: https://forpeakperformance.as.me/?calendarID=2583176
Next week is also our “Spirit Week”.  Prizes each day for most spirit.  
  • Monday 29th – Concert shirt day
    Tuesday 30th – CrossFit Surmount gear/colors day
    Wednesday 31st – Halloween…duh!
    Thursday 1st – 80s day
    Friday 2nd – Sports jersey day


Many members will be running the Eno River Trail Race this Saturday. Good luck all! 

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 coming, but start planning! 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 are thrilled that we’ll be hosting Michele Letendre at the box on December 1st and 2nd. This is a very big get, and we’re very excited. Michele is the owner of Deka CrossFit in Quebec, and does the DekaComp Programming that we utilize.  She also is the coach of this past year’s 2nd place finishes Patrick Vellner and Laura Horvath at The Games, along with being a 6 times Games competitor herself.  Currently she is programming for Wodapalooza, arguably the 2nd biggest CrossFit competition after The Games.  More details on the clinic will be shared as I get them, but I just couldn’t wait to share the news.  Each day will be filled with discussions, hands on teaching in all CrossFit movements, and workouts as well.  Truly this will be something you won’t want to miss to be coached by the best of the best!
We delayed the start of our Teen Girls Program  for our second session. 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, lots of weightlifting, and some intense metcons, along with some new accessory work. Don’t forget to try to get at least 1 day of that in a week if you can.  
October 25th will be our Annual CrossFit Kids Halloween Party/Class.  5:30 to 6:15 pm, kids are encouraged to wear costumes, preferably something they can move in. It’ll be a great time, fun movements and games, and some yummy treats after.  
The monthly challenge is back! One week left! This month in the Halloween spirit of spooky things, we’re going to get upside down.  How much time upside at the gym can you accumulate for the month? Options are against the wall, free-standing, or feet on the box in a pike position.  Looking ahead, November we won’t have a challenge, but will rather challenge you to find a team to join the Reindeer Games on December 15th! 
Rockbot is the new 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!

This week….


  • Snatches; metcon with HSPUs, box jumps, and wall balls


  • Two metcons together with similar aspects from this weekends competition; core work for all


  • Split jerks; 21-15-9 metcon with the barbell the whole time


  • Rowing intervals with much more


  • Front squats; snatches and double unders in a different format than last week


  • Get a trio together


  • Handstand or peg board work; rowing, toes to bar, and thruster metcon