We had a great time today “playing” in the sand on Labor Day.  I hope everyone who made it enjoyed the challenging workout. A little different running in the sand. I think you felt some muscles get utilized that you probably had not felt in awhile since you were running on very unstable sand.  Lots of great future workout ideas came to mind at that park. It’s a great opportunity to get outside with our great weather, and use our fitness outside of the four walls of the gym. More like those to come!

Congratulations to Meghan McCleery on being named our September Athlete of the Month. Meghan has made, and continues to make, tremendous strides. We love having her at the box, as her smile brightens everyone’s day. f you haven’t read it yet, check out all about here.

This week we’ll get back on the tempo squats, but of the front squat variety to start.  A couple of great metcons mixed in, then a bench press bench mark workout to cap off the weekdays. The weekend is filled with a strongman type team workout on Saturday, and an endurance Sunday that you’ll want to bring running shoes for.

A new organization that we have paired up with for an event in October is Pittsboro Elementary. I know many of you have children who attend there, and they have a 5k on October 14th that we will be organizing the Kids Obstacle Course for.  Adults and kids can run the 5K, and then after, the kids can try out the CrossFit themed obstacle course for a donation of your choice.  All proceeds go to the school.  This will be a fun event for sure and a great way to spread out community wings! Learn more and sign up by clicking here.

Because this Monster Dash event is October 14th, we’re going to reschedule Barbells for Boobs. This will also allow us a little more time for fund raising and to get shirts ordered.  The new date will be November 11th.

We are officially registered as a Barbells for Boobs team! More info on this shortly about how to raise money for the cause and so forth. T-shirts will likely be ordered as well.  We will be having this event on November 11th (new date). This is a great fundraiser, and certainly has a special place for many of us this year.  You can start fundraising if you’d like or just join our team right now, by going to this link and click here.

Remember our referral program: Anytime you bring a friend in to try out CrossFit Surmount, you get a Fit Aid or Kill Cliff from the fridge on the house! Furthermore, should that person join, your next month’s membership will be discounted by 15%.  Many of you have brought in new members recently, and will see that discount in your next invoice.  There’s no limit to how many drinks you can earn, and how many months of discounts you can earn either.  You love CrossFit Surmount, and it’s more fun with friends and family, so bring them in and reap the rewards. (Note: This program applies to new members only, not bringing in a former member, though we’d love to see them too)

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….


  • Beached


  • Tempo back squats; AMRAP of double unders, wall balls, and toes to bar


  • A chipper with rope climbs


  • Bench press and pull-up bench mark (no pun intended)


  • Squat clean thrusters, and an EMOM


  • Teams of 3 for a Strongman like metcon (tire flips, sled pushes and more!)


  • Endurance Sunday: Running time!