In addition to being the official CrossFit Surmount mascot, Luke often provides coaching as well! Endurance workouts are held M/W at 5:15 and T/H at 6:30 pm. CrossFit Surmount Boot Camp is appropriate for folks from all walks of life! CrossFit Surmount coaches focus on improving an athlete's mobility and range of motion. Join us Saturdays from 11 to 11:45 am for a FREE Community Workout!

Workout of the Day (WOD)

McGhee 

Luke says, "Nicholas! NOT 'Nick.'"

Luke says, “His name is ‘Nicholas,’ NOT ‘Nick.'”

What the what? Tijuana, Angie, and Katherine are raising the roof!

What the what? Tijuana, Angie, and Ellen practice diving in preparation for next year’s CrossFit Games.

WOD for Wednesday, July 30, 2014

WODs at 6, 7, 8:30, 9:30 & 11:45 am and 4, 5:15, & 6:30 pm
Endurance at 5:15 pm
Boot Camp at 6:30 pm

Skill
Rope climbs and pull-up rig traverse

Hero WOD “McGhee”
AMRAP 30
5 dead-lifts (275/185)
13 pushups
9 box jumps (24/20)

Scale as needed, including decreasing weight of dead-lifts, using assistance for pushups, and decreasing height of box jumps.

Pace yourselves, folks.

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

The CrossFit Journal is a fitness, health and lifestyle publication dedicated to the improvement of athletic performance and quality of life. The searchable Journal archives run from April 2002 to the present and contain over 2,200 high-quality PDF articles, videos and audio files covering diverse topics including exercise technique, nutrition, injuries and rehab, equipment, coaching, and much more.

The CrossFit Journal provides a forum for elite coaches and athletes and fitness professionals from around the world, as well as beginners, new athletes and people simply looking to improve their health and fitness. All are welcome to discuss the articles in our comments section, where members of our community offer advice and collectively advance the science of fitness and performance.

New material is published on a daily basis, with the CrossFit Media Team traveling the world to provide exclusive coverage of special events and stories. Top trainers and coaches present their ideas, and everyone is welcome to submit articles and videos of interest to the community.

The CrossFit Journal is the modern manual of fitness and health.

~ Courtesy of CrossFit Inc. 

News, Happenings, and Insights

Beginnning in August, sessions will be held Monday, Tuesday, and Wednesday evenings from 7:30 to 8:30 pm. 

Foundations is held on an ongoing basis, and may be scheduled throughout the day. Contact CrossFit Surount to register. 

We recently expanded! CrossFit Surmount now has 5K sq. ft. of workout space, including a 70' pull-up rig, 15' climbing ropes, tires, sledgehammers, rowers, and more!

 

 

 

 

CrossFit Surmount

Do you have additional questions about CrossFit, Foundations, Boot Camp, or upcoming Events? We'd very much enjoy hearing from you!