When you roll in this week, you won’t be able to miss the new addition to the box. It’s big, its strong, it’s from Rogue, and you can do all sorts of cool things on it. We are excited to be able to add a new rig to the left side of the box for our growing needs. This will allow more space for pull-ups, dips, wall balls, and handstand push-ups without losing lifting space either. Thanks to Coaches Jay, Tom, and Mirka, plus Brad, Aaron, Danny, and Gabriel for help as well. Couldn’t have done it without you! We have a few finishing touches to add this week with some mats tailored to the new space on the floor, then of course paint the new spots for handstands, and tighten up a few other things. Please pardon our dust there.
No coincidence to the rig being added, it’s just in time for The Open. 11 days away! Sign up now so you don’t miss out on the fun. Details on the new intra-box format will be out shortly. It will be different than previous years, but no less fun.
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 5, 3, and 1. This is our last “heavy” week of this cycle. Then we have a de-load week, then re-test those maxes!. Metcon wise, we have a twist on a benchmark, and some high skill movements to work on as well. Plus throwing in some interesting Bulgarian split squats that always leave those booties sore.
Our Men’s Softball team is 8-3 after a tough loss to 1st place Southern Peak Brewery. This week we play Monday at 8 pm at Hunter Street Park and Wednesday 9 pm at Salem Middle.
The September challenge is synchronized partner burpees with a “high 10” at the top. Wraps up Monday! Who will it be? My money is on Jess, the Tiger. Then, October, what will be our new challenge?
The Shakori Trail Race is November 9th. We have 2 teams filled up. If anyone wants to start a 3rd, sign up at the front desk. It’s a 4 mile loop, and just in Chatham County. Here’s the info – https://www.shakori40ultra.com/
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!
• Back squats – last heavy week; clusters with DBs and burpees
• Snatch EMOM gets heavy; double unders, row/bike/ski, and pull-ups
• Bulgarian split squats; metcon of 800s, deadlifts, handstand push-ups
• Twist on a Fight Gone Bad
• Push press; snatch and toes to bar metcon – Open style
• 3 person teams, but one of those persons is a med ball
• Partner chipper with a benchmark thrown in to start