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)

Sixteen Minutes.

The 8:30 athletes rowing for calories! No Peeps were hurt while taking of this photo.

The 8:30 athletes rowing for calories! No Peeps were hurt while taking this photo.

WOD for Wednesday, April 23, 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
Muscle up progressions

EMOTM for 10 minutes
Complete 3, 4, or 5 muscle ups

Conditioning
4 Tabatas (16 minutes total)
Box jumps (24/20) and goblet squats (52/35)
Sumo dead-lift high pulls (95/63) and goblet squats
SDHP and shoulder to overhead (95/63)
Box jumps and S2O

Note that there is no rest between 4-min rounds.

You may press, push press, or power jerk for shoulder to overhead.

Ensure proper form and execution for all reps.

Score = total number of reps.

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 will be hosting the 31 Heroes WOD THIS Saturday, April 26. While you need not make a donation and/or raise funds to participate, you are encouraged to do so.

 

 

 

 

CrossFit Surmount

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