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Sunday, April 13, 2014

WODs at 9:45 and 11 am
Open Gym from noon until 1 pm

  • April Foundations begins this Tuesday, April 15, and runs for 2 weeks (Tuesday & Thursday evenings from 7:30 to 9 pm). Contact CrossFit Surmount to register.

Thanks to all of you who attended yesterday’s 1-year anniversary celebration! I hope you had fun!

Again, a special thank you to Jensen Financial Group for sponsoring the Celebration, and to Bull City Running and member Danielle H. for providing awesome door prizes!

A very special thank you to Coach Deborah for making the cake and Susan for providing vegetarian options. You are both awesome!

I can’t wait to see the pictures that Rona took! Thanks, Rona!

Congratulations to all of your who earned door prizes. Alex competed 1oo burpees in the fastest time, and Kelly-May, Sarah, and Deborah were certainly in the running.

Strength/Conditioning

“Zombie Apocalypse”
Team WOD

In teams of 4 or 5, complete the following activities as fast as possible:
Run away from zombies carrying supplies — 1 mile and 45/35# supplies, 200m minimum per teammate with 1 teammate working at a time
Partner zombie dead-lifts — 50 reps, 315/275/225#, minimum of 10 dead-lifts per teammate with 2 teammates working at a time; 1 barbell per team
Team zombie skull crushers — 250 reps, minimum of 50 reps per teammate with 2 teammates working at a time
Team partner carries — 400m, each teammate must be carried minimum of 50m and 1 person may be carried at a time
Team leader daring “no feet” escape — details provided
Individual rope climbs — 10 climbs per team (first come, first served)
Leap away from zombies — 100 box jumps, 24/20, with 2 teammates working at a time, minimum 10 box jumps per teammate

Additional details will be provided regarding supplies, escapes, carries, etc.

The activities may be completed in any order, but once a team begins an activity they must complete distance or reps.

The fastest team surveys the apocalypse. The remaining teams, well, are eaten by zombies.