What a week! Though we lost power on Saturday, for the most part we were very lucky and avoided the effects of Florence. However as you have all seen on TV, not everyone in our state has been so fortunate. Our thoughts and prayers go out to everyone in need, and we’re here to help in anyway we can.  If you know someone that needs help, let us know, we are one strong community! 
More 4 pm classes are back! Now one on every day for the month of September and up to October 12th.   All still require someone to sign in and reserve a spot 2 hours prior.  
Due to the weather, we have moved back the two weightlifting clinics.  October 7th and 21st 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, or sign up at the box at the front desk 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.  If you haven’t worked with Eric before, it’s truly a treat. He is an expert for sure, and knowledge bombs will be dropped the entire clinic! 
Our Teen Girls Program is back for our second session. Session one was truly incredible! The girls loved it, gained confidence, and learned so much.  We start up Monday October 15th. It’s an 8 week program that meets Mondays and Wednesdays, 3:30 to 4:45. Spread the word, it truly is an amazing program that combines fitness and life skills. Cost is $600 for the 8 week program, and can be paid in installments.  Reach out to me or Coach Marni or Susie Sutton for details and to reserve your spot.  Teens who bring a friend will get a 10% discount. 
Our next “competition” is the CrossFit Team Series.  It starts this Wednesday! 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.  Right now, it’s just Alex and me 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: https://games.crossfit.com/teamseries
Also, I personally am signed up for the online competition, Wodapalooza.  This is another huge online competition that qualifies people for the big Wodapalooza event in Florida in early 2019. This is going to be one of the new ways to qualify for the games. I’d love to have other people sign up and do the workouts with me on the weekends. Just another way to test yourself and push yourself with a challenge and see where you stack up.   www.wodapalooza.com
As for programming this week, some heavy back squats again, clean and jerk complexes, handstand work, and a new movement with the sumo deadlift banded lift.  Always fun! 
This month, our monthly challenge is on vacation… October we’ll come back with vigor!   In the meantime, here’s a challenge, try a new sport or activity that gets you moving. I hiked this past weekend for the first time, and joined a soccer team (I’ve never played soccer).  
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.

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

  • Clean and jerk complex EMOM; metcon with clusters, pull-ups, front squats, and dubs

Tuesday

  • 2 EMOMs: one for handstand work, another metcon with double unders, push-ups, and hang power cleans

Wednesday

  • Back squats; metcon with toes to bar, overhead squats, and hopefully some running when the sun comes out

Thursday

  • Goat Day – pick your own weakness in the metcon, a fun and unique workout for sure

Friday

  • Banded sumo deadlifts; 15 second intervals workout with KBs and burpees

Saturday

  • Partner Saturday…THRUSTERS, and more Thrusters 🙂

Sunday

  • Dumbbell metcon