Week of September 14

by | Sep 13, 2015 | Coach Tom's Weekly Update

Coach Paul’s Weekly Update

Thanks to all who participated (and a special thanks to those who donated to the very worthy cause) in Lift Up Autism! That was a very challenging 5-minute workout.

Yoga at noon on Sundays is off to a great start! For those of you who haven’t seen Dr. Heather lead a session, you don’t know what you’re missing.

→ Dr. Heather will be offering and Inversions and Core Strength Clinic THIS SATURDAY, September 19 from 1:30 to 3 pm. Click here for additional details. Cost is $20 for members and $25 for non-members. This is going to be fun!

→ As many members will be whitewater rafting in West Virginia this weekend. Coaches Doza and Deborah have graciously volunteered to lead the sessions.

→ CrossFit Surmount will be hosting the 5th Annual Xander Tribute WOD NEXT Saturday, September 26 to benefit Saving Grace. As in previous years, this is a partner WOD. Click here for additional details. Click here for the story of Xander. It’s a tearjerker.

CrossFit WODs

  • Monday
    • A special 21-15-9 and EMOTM triplet
  • Tuesday
    • Bench press and complete partner workout
  • Wednesday 
    • Benchmark WOD
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Headstands & handstands and a barbell challenge
  • Saturday 
    • Team WOD
  • Sunday
    • CrossFit Total

Endurance WODs

  • Tuesday
    • Prowler pushes and jumping rope
  • Thursday
    • Time trial (meet at White Oak Church entrance of ATT)

Express WODs

  • Monday
    • 3 tabatas
  • Wednesday
    • Plate and box quartet
  • Friday
    • Headstands & handstands and a barbell challenge