Well we roll right from summer into…hurricane season?!? Let’s hope this Dorian turns out to the coast and all we get is maybe a little rain.  Stay tuned to Wodify, Instagram, and our Facebook page and member’s group for updates on weather should we need to cancel any classes.  And if you’re not on our FB member’s page, search “CFS Members” and ask to join. 

We had a great turnout for the Chaney’s Champions event on Friday. We unloaded, un-boxed, unwrapped, tagged, re-wrapped, packaged, and put on the truck a total of 564 bears in just under 2 hours!  Lots of little folks jumped in to help too, and it was really an awesome community helping event. Thanks for all who came, and know your efforts are greatly appreciated and made a huge difference!  

The 2020 Open is….open, for registration! Yes, that’s what it is being called since it will lead into the 2020 Games.  It starts October 10th, but register now so we can set everyone up for our in-house fun.  

Register here: https://games.crossfit.com/open 

We already have 3 early birds signed up – Lee, Jason Breda, and myself.   2020 CFS Open shirts will also be coming out soon for pre-order.  

Labor Day is tomorrow, Monday! We’ll have no classes at the gym, but rather meet at the Apex Nature Park on Apex Barbecue and Evans Rd.  Meet at the far soccer field for a fun WOD – class times at 7:30 and 8:45 am only. 

This week, programming wise we have a fun one planned, lots of variety but also lots of push/pull combinations. After that, we’ll get into a strength cycle building on and towards 1 rep maxes that everyone is asking for! 

Our Men’s Softball team is 3-2 after a tough loss to Southern Peak last week. This week we play Wednesday 7 pm at Salem Middle. 

The August challenge came to an amazing end yesterday. Big congratulations to Jana and Jess for completing over 3000 lunges! With each left lunge + right lunge equaling 1 rep, they did over 6,000 lunges apiece. I figured if each lunge is about 3′ long (maybe a little longer for Jess, she thought hers may be 4′) they did anywhere between 4 to 5 miles of lunges this month!  Ah-may-zing!!!  Grab yourself something out of the fridge on us, and ice those buns, they got to be sore, but I’m sure they are extra strong too after that work this month.  Stay tuned for our September challenge coming out soon! 

The last CORE for 2019 will start this week, Tuesday after Labor Day. We are almost full but have a spot or two left. Show up Tuesday at 5:30, or let Jay or I know if you want in. 

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.  Reach out to Nick if you’re interested. 

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
• Labor Day class at Apex Nature Park – 7:30 and 8:45 – FUN

Tuesday
• Pull-up complex; EMOM of double unders, toes to bar, and DB power cleans

Wednesday
• Snatches; metcon of medballs and burpees

Thursday
• DB bench press with handstand work in between sets; pull-up, power clean, run metcon

Friday
• 21 minute benchmark/Hero workout – burpees, sit-ups, push-ups; Bulgarian split squats after

Saturday
• Partner shoulder to overhead and toes to bar metcon

Sunday
• Paused front squats; DB heavy metcon – step ups, presses, hspus