I just finished doing today’s workout at the hotel gym in Disney.  Don’t tell me you can’t workout out on vacation. Just gotta make it a priority. Did I get some odd looks when I jumped off the treadmill after every 800 meters to do thrusters, overhead squats, and front squats with dumbbells? You bet, but oh well, I’m cool with it.  Gotta get that fitness in! Thanks to all the coaches who are stepping up and picking up classes as we are gone all week.  I know the gym is in great hands.

Tuesday is Halloween, I have a great workout planned for you. If you are so inspired, come dressed in costume. I’ll be looking on Facebook for the best costume of the day to win a free FitAid. 

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!

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.

This week we’ll continue our Wendler strength cycle, it’s deload week. The lifts should feel light, as we focus on recovery and maintaining that muscle memory as we get ready for the following week’s 1 rep max attempts.

Our monthly challenge of most meters rowed wraps up this Tuesday, last chance to get those meters totaled up.  We’ll have a new challenge for November starting on the 1st.

This Thursday, reminder, no CrossFit Kids class. Our Halloween class was a ton of fun!  When we resume the week of November 6th, we’ll smash those pumpkins in class!

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 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.  Check out our team page here.  Shirts will be in soon 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 10:30 for 2 different workouts: Grace and Helen.  Sign up sheets for heat times will be up next week.  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.   As of tonight, we have $1080 raised, half way there but we’re down to just 2 weeks. 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 pm. 

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.

Are you wanting to get some extra work in with a coach, or work on a specific goal or skill? How about trying one of our new Skill Sessions we are offering.  These are 30 or 60 minute sessions custom designed for you.  We have recently had success with athletes focusing on pull-ups, getting their first chest to bar pull-ups, and decreasing the time it takes for them to reach their goals with these one-on-one sessions.  If you too want to accelerate your progress, ask Nick or Meredith for more details.  The cost is $35 for a half hour or $65 for an hour . Sign up for your first or next, session by clicking here

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….


  • Cleans; “Annie” with a twist and a med ball


  • “Jack”–o-lantern (wear your costume if you’d like)


  • Overhead squats; bits of a few “girl” metcons, one that will prepare you for Barbells for Boobs


  • Main-site chipper with a focus on the legs


  • Hang power snatches; accessory work, then a short but tough metcon


  • 3 person weightlifting metcon with some heavy #’s


  • Endurance Sunday: burpees, wall balls, and rowing and running