Week of September 7

by | Sep 6, 2015 | Coach Nick's Weekly Update

Coach Paul’s Weekly Update

The Endurance athletes are off to a rollicking start!

A special thanks to Evelyn for leading sessions on Saturday!

 

 

→ CrossFit Surmount will be hosting Lift Up Autism THIS SATURDAY, September 12. Click here to register. Once again, I ask that all register even if you choose not to donate to this very worthy cause. 

→ Dr. Heather will be offering and Inversions and Core Strength Clinic NEXT SATURDAY, September 19 from 1:30 to 3 pm. Click here for additional details. Cost is $20 for members and $25 for non-members. This is going to be fun!

→ CrossFit Surmount will be hosting the 5th Annual Xander Tribute WOD Saturday, September 26 to benefit Saving Grace. As in previous years, this is a partner WOD. Click here for additional details. Click here for the story of Xander. It’s a tearjerker.

 

CrossFit WODs

  • Monday
    • Hero WOD (Sessions at 7 and 9:30 am ONLY! Express members may attend either session.)
  • Tuesday
    • OHS and rowing benchmark
  • Wednesday 
    • Bench press and skill building
  • Thursday – Rest Day & Open Gym (Don’t forget to sign in at least 4 hours in advance!)
  • Friday 
    • Chipper
  • Saturday 
    • Deadlifts and Partner WOD
  • Sunday
    • Team WOD

Endurance WODs

  • Tuesday
    • Running Ladder
  • Thursday
    • Hill repeats (Meet at Apex Nature Park (2600 Evans Rd.)

Express WODs

  • Wednesday
    • Dumbbells
  • Friday 
    • Chipper