In addition to being the official CrossFit Surmount mascot, Luke often provides coaching as well! Endurance workouts begin March 18! 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)

Variety is the spice of life.

"Filthy Fifty"

“Filthy Fifty”

WOD for Monday, April 21, 2014

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

  • Beginning Sunday, May 4, a session will be held Sundays at 8:30 am. 
  • Beginning Monday, May 5, a 6-week TRIAL session will be weekdays (except Thursday) from 9:30 to 10:30 am.
  • Summer Boot Camps begin Monday, May 12. Sessions will be offered Monday and Wednesday from 6:30 to 7:15 pm and Tuesday and Thursday from 6 to 6:45 and 7 to 7:45 am. Class size is limited, so register soon!

Strength
Clean & Jerk
5 reps @ 65, 75, & 85% of 1RM

Skill
15′ Rope Climbs

Wear appropriate clothing, e.g., long socks, long pants, helmet, mouth gear, bubble wrap. You could also coat yourself in Peeps.

Conditioning
11:30 AMRAP
Run 200m
Maximum number of reps of unbroken toes to bar or knees to elbows or Russian twists (right/left count as 1 rep) or V-ups or Abmat sit-ups

You must choose an activity and stick to it, i.e., no mixing and matching. Thus, if you choose V-ups, you’ll begin with a 200m run, complete as many unbroken V-ups as possible, immediately run another 200m, complete as many unbroken V-ups as possible, etc. Lather, rinse, repeat.

For toes to bar and knees to elbows, you must remain on the bar. Once you drop from the bar, run 200m. For Russian twists, V-ups, and Abmat sit-ups, you may not rest between reps. The coaches will be watching you closely, and if a coach says, “Run!”, then run!

Score is total number of reps.

You might want to wear BodyGlide. And Peeps.

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

CrossFit Surmount will soon be doubling in size! Details will be provided soon.

 

 

 

CrossFit Surmount

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