News this week is the announcement of 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, and tentatively we’ll have our annual holiday party that evening as well.  Official sign-ups and rules will be out soon, but start planning! Fun holiday dress and team names are encouraged! 
This weekend, we are sponsoring the Monster Dash 5K, 10K, and Kids’ Obstacle Course at Pittsboro Elementary.  All the races start at 9, and all proceeds go to the school.  I’ll be running the obstacle course, come out for a great time and race with the fam! 
October 21st, Coach Eric is back after hosting a great snatch clinic this past Sunday. On the 21st he’ll host a clean and jerk seminar.  If you attended his last one, this one will be very different and build upon that. It will specifically focus on the overheard movement: the jerk.  And get into some thrusters and other overhead barbell complexes.  Sign up at the front desk, just 5 spots remain open.  
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!
Our Teen Girls Program is back for our second session. Session one was truly incredible! The girls loved it, gained confidence, and learned so much.  We start up Monday October 15th. 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, we’ll test some one rep maxes after a tough memorial WOD on Monday. We’ll test the clean and jerk, and then the snatch.  We’ll still be building up on the back squats.  Gymnastics wise we’ll test our hand stand push-ups and deficit HSPUs as well. 
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! 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.  
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….

Monday

  • Cleans and running, memorial WOD

Tuesday

  • Handstand push-ups (deficit as well); burpee and front squat metcon

Wednesday

  • Clean and jerk 1 rep max test; pull-ups, running, and KB metcon

Thursday

  • DB metcon for 18 minutes

Friday

  • Snatch 1 rep max test; heavy DL, DB thruster, and ring muscle up metcon

Saturday

  • Teams of 3 this week!

Sunday

  • Push press; partner metcon