I must start off with a tremendous thank you to our amazing community who came out in full force on Saturday to donate to CrossFit Vidor in Texas.  They are a new box that lost their gym, their home, their cars, and are expecting a baby in December.  We raised $719 in just 2 classes!  Truly incredible.  I know many of you still want to donate.  We will be sending the money and some CFS gear at the end of the weekend, so if you’d like to, please bring cash in an envelope and leave with one of the coaches.  Again, thank you so much, and I know it will go a long way helping CrossFit Vidor and their owners back on their feet.

Also, it was great to see the turnout for Coach Doza’s trail run challenge. I was disappointed my schedule didn’t allow me to attend, but I could tell from the pictures and everyone’s smiles who came back to the box that it was a great run on a gorgeous morning. Thanks Doza for organizing, and I look forward to many more of those to come.

This week we’ll start the week with another challenging workout in remembrance of September 11th.  The programming for this week has a little more running flair to it than usual, and this is intentional.  It combines running with weightlifting and gymnastics movements, and will provide a different stimulus to complete those movements after a run/row.

We will be transitioning to seasonal schedules to adjust to trends in attendance. With the school back in full force, this will be our last week offering the 7 am class.  That will be our only change this season, and we still offer the most CrossFit classes in the area. 

To continue each of your fitness journeys on the right and most effective path, your coaches will be handing out goal review sheets for you to complete this week prior to class. Please complete these and leave them on the white shelves under the monitors in the folder labeled “Goals”.  They can be any sort of goal, from getting that first pull-up, running a half marathon, or dropping body fat percentage.  These will be reviewed by Meredith and I, and will be shared with the coaches as well so we can offer each of you the best service and training to reach those goals.

A new organization that we have paired up with for an event in October is Pittsboro Elementary. I know many of you have children who attend there, and they have a 5k on October 14th that we will be organizing the Kids Obstacle Course for.  Adults and kids can run the 5K, and then after, the kids can try out the CrossFit themed obstacle course for a donation of your choice.  All proceeds go to the school.  This will be a fun event for sure and a great way to spread out community wings! Learn more and sign up by clicking here.

Because this Monster Dash event is October 14th, we’re going to reschedule Barbells for Boobs. This will also allow us a little more time for fund raising and to get shirts ordered.  The new date will be November 11th.

We are officially registered as a Barbells for Boobs team! More info on this shortly about how to raise money for the cause and so forth. T-shirts will likely be ordered as well.  We will be having this event on November 11th (new date). This is a great fundraiser, and certainly has a special place for many of us this year.  You can start fundraising if you’d like or just join our team right now, by going to this link and click here.

Remember our referral program: Anytime you bring a friend in to try out CrossFit Surmount, you get a Fit Aid or Kill Cliff from the fridge on the house! Furthermore, should that person join, your next month’s membership will be discounted by 15%.  Many of you have brought in new members recently, and will see that discount in your next invoice.  There’s no limit to how many drinks you can earn, and how many months of discounts you can earn either.  You love CrossFit Surmount, and it’s more fun with friends and family, so bring them in and reap the rewards. (Note: This program applies to new members only, not bringing in a former member, though we’d love to see them too)

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

  • September 11th memorial WOD, it will be tough, as it should be

Tuesday

  • Deadlifts and a metcon with squat snatches and double unders

Wednesday

  • 18 minute  AMRAP of box jumps, running, back squats and toes to bar

Thursday

  • Running, rowing, burpees, and clean and jerks for time

Friday

  • Benchmark “girl” bodyweight workout

Saturday

  • Partner workout all with a barbell that you won’t want to put down

Sunday

  • Endurance Sunday: Hero WOD with sprints and muscle-ups