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