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)

More double unders, Tijuana.

July PRs -- Congratulations!

July PRs — Congratulations!

August PRs begin TODAY!

August PRs begin TODAY!

WOD for Friday, August 1, 2014

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

Strength
Press, push press, & power jerk
Every 90 seconds for 15 minute (10 rounds total)
Complete press + push press + power jerk rounds 1 through 3; push press + power jerk rounds 4 through 6; and power jerk rounds 8 through 10. If you fail on power jerk, attempt again next round (if applicable) at same or lower weight.

You know the drill. If not, the coach will provide direction and support.

Conditioning
5, 6, or 7 RFT
7 power snatches (75/53)
7 jumping back squats
14 double unders
Then 35, 42, or 49 burpee toes to bar

Scale the weight as needed. You choose, prior to start of conditioning, how many rounds you’re going to complete. Substitute 3 single unders for each double under. (No, you may not cross your arms, Chrissy!)

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!