We start again with The Open! It’s getting close, and you guys are ready! Just need to sign up! Do it here:

games.crossfit.com/open

You won’t want to miss out on 5 weeks of fun that takes over the gym.  Thursday Night Lights (and this year some Friday nights) are the best atmosphere at CFS.  The energy is unreal, and so is the fun.  Sign up now so we can plan for the 5 weeks of excitement.  Ask a coach for details.  Also, Open shirt orders are due  ASAP. We won’t be ordering extras of these, so get signed up at the front desk. Tees and tanks available.    It starts October 10th.  This is for sure: it’s for everyone, it will be challenging, it will be fun, and it will be inspiring. Everyone’s doing it! 

Did I mention already, register here: https://games.crossfit.com/open   

This week, programming wise we continue the back squat and push press cycle with some heavy sets of 3.  Metcon wise, we ar

 

Our Men’s Softball team is 8-2 and just a 1/2 game behind 1st place. This week we play Monday at 8 pm at Hunter Street Park against that 1st place team, and  no game on Wednesday.

The September challenge is synchronized partner burpees with a “high 10” at the top. Glad to see it has taken off after a slow start. One more week left, get on it! 

There’s an upcoming 40 mile trail race that you can have anywhere between 1-10 teammates..  It’s called the Shakori Trail Race. It’s a 4 mile loop, and just in Chatham County. Here’s the info – https://www.shakori40ultra.com/ would love to have a team for that too.  I created a sign up sheet posted at the gym to put your name down to coordinate efforts since so many people have expressed interest. Hopefully this spurs people to come together to form a team. 

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
• Back squats; DB, pistol, and muscle-up metcon

Tuesday
• Running, toes to bar, power cleans; slam balls for explosiveness! 

Wednesday
• Metcon of DB squats & runs; good mornings for strength

Thursday
• Hero WOD with challenging deadlift weight, push-ups, box jumps

Friday
• Push press; Open-style metcon of thrusters, pull-ups and rest intervals

Saturday
• 30 minute partner workout broken up by 10 minute intervals

Sunday
• Team up for running, power cleans, burpees