Tomorrow is Labor Day, we’ll have one class at 8:30, at Apex Nature Park at Seymour Fields. Its located on Evans Rd. We’ll do some work on the sand volleyball courts, just a heads up for your clothing choices. Then some work on the field as well. Feel free to bring a soccer ball or volleyball to hang out and play any pickup game after if you’d like. 
4 pm classes make their return this week! Tuesday and Thursday are added, in addition to our existing Friday at 4 pm.  All still require someone to sign in and reserve a spot 2 hours prior.  
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.
Our next “competition” is the CrossFit Team Series.  This is like The Open, but you pick a partner.  There are 4 workouts that you do on your own over a 2 week period, then register your scores online, just like The Open.  We’ll have some special times to get these done all together for those who register, as we likely won’t do these workouts as part of our normal class programming.  I’m signed up, who else is getting a partner to see where we stand and push each other for a few fun extra workouts? Check out last year’s workouts, they look challenging for sure. Sign up here:
As for programming this week, this next week we are continuing on power endurance, barbell cycling and more volume gymnastics so the workouts are fun and challenging! 
This past Saturday, we hosted the national CrossFit Kids event, Saved by the Barbell.  It was 2 huge regular classes and a giant kids’ class as well.  Loved the energy, and we raised some money too that goes right to kids’ fitness programs.  Great job all! 
Barbell Club will start up again after Labor Day.  Class times are Tuesday and Thursday at 5:30, and Sundays at 10:30.  Email or message me to reserve your spot, space is limited.  Cost is $60 for the 9 week session.
We are returning our CFS Fantasy Football League. Draft is Monday 9/3 at 9 pm online. Sign up is at this link:
Cost is $20.
September 15th, staff dietitian Meredith will host a “lunch and learn” session at CFS at 12 pm.  The focus will be on family eating, meal planning, dealing with picky eaters, and how to set your family and you up for successful eating.  A catered lunch is included and you’ll walk away with great tools and a game plan for back to school and those busy nights.  Email Nick or Meredith to reserve your spot.  You need not be a member to attend. 
Sept 16th and 23rd we will again host Eric Hoeckberg for two weightlifting seminars. The first will be the snatch and the following will be the clean and jerk, with a more specific focus on the jerk and overhead portion of that lift.  Email Nick or reserve on FB to claim your spot. We’re limiting it to 15 people, as this is an interactive clinic where you will lift often.  $40 each or $70 if you do both.  
August’s challenge was most meters skied on the SkiErg.  Craig, the Killa Gorilla, took home the free FIt Aid or Kill Cliff with the most meters.  Glad to see lots of people tried it out and got used to a valuable training apparatus.

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….


  • Labor Day special at Seymour Fields in Apex. Sand resistance WOD and sprints


  • Clean and jerks; then jerk, wall ball, and running metcon


  • Handstand push-ups; metcon of burpees, pull-ups, and cleans


  • Heavy back squats! Metcon with gymnastic movements and rowers


  • Power snatches; ascending ladder metcon of KB swings, burpees, box jumps


  • Some rare Saturday strength work; partner workout – 3, 5 minute AMRAPs


  • Bulgarian and Romanian dead lifts; metcon with deadlifts, wall balls, rowing, and HSPUs