Coach Paul’s Weekly Update

Thanks to Jeff, Jenn G., Bonnie, Kevin P., Kelli, Mac, Dan, Mike, Lorraine, Doza, Janet, and Steve D. for representing CrossFit Surmount at the Pollard/Briar Chapel Mustang Stampede Challenge 5K this past Saturday, and to Tami for assisting with the race! Congratulations to Mac for his strong 3rd place finish! It was a tough course, and the shortest (2.5 miles) 5K I’ve ever run. 🙂

The Lurong Living Championship Challenge begins THIS MONDAY, September 12, and it’s still not too late to register. Thirty-four members have already registered. We will be completing the Challenge WODs Wednesday during regularly scheduled sessions. If you’re in the Challenge and are unable to complete a WOD, be sure to arrange so during box hours, i.e., you may complete anytime the box is open. Do, however, arrange for a judge.

Beginning THIS MONDAY, September 12 additional CrossFit Kids sessions will be held Monday and Wednesday from 5:15 to 6 pm. The sessions will be led by Coach Josh.

Coach Evelyn will be leading a Fundamentals of the Clean/Snatch Pull clinic NEXT Saturday, September 17 from 11 am until noon. The regularly scheduled 11 am session is canceled that day. The clinic is open to athletes with unlimited membership and open to all others for $25.

Bows, Babies, and Barbells, a WOD and baby shower for our very own Meredith Magnini, will be held Friday, September 23. A special workout will be held at 6:30 and the festivities will begin at 7:30. Please bring a covered dish. Dessert will be provided!

The 5th Annual Xander Tribute WOD benefiting Saving Grace will be held Saturday, September 24. This is an annual fundraiser for Saving Grace in memory of Luke’s predecessor, Xander. Donations, including money, food, bedding, etc., are greatly appreciated. Click here to read more about Xander. It’s a tearjerker (and I haven’t been able to read since I composed).


  • Monday 
    • Hang power clean
    • 10-min AMRAP
  • Tuesday 
    • Push presses
    • Pulling and pushing AMRAPs
  • Wednesday 
    • Championship Challenge Baseline WOD
  • Thursday
    • Endurance WOD (40-min strict time cap)
  • Friday
    • Sumo deadlift
    • 12-min AMRAP (with pistols)
  • Saturday 
    •  Back squats
    • Partner WOD
  • Sunday
    • Hero WOD


  • Monday & Tuesday
    • Single unders and sit-ups
  • Wednesday & Thursday
    • KB/DB WOD


  • Tuesday
    • Running forwards and backwards (meet at Wimberly Rd. access to ATT)
  • Thursday
    • Running with a metronome (meet at Wimberly Rd. access to ATT)


  • Monday
    • Strict press
    • Rings
    • Musical medicine balls
  • Wednesday
    • Push press
    • Upside down stuff
    • Beach towel races
  • Thursday
    • Flag tag
    • Running
  • Sunday
    • Kettle bell swings
    • Shuffle board

Barbell Club – One Rep Max Week

  • Monday
    • Snatch and clean & jerk
  • Tuesday
    • Back squat and bench press
  • Thursday
    • Deadlift and press