CrossFit Summa

🍂 SEPTEMBER COMMITTED CLUB: Consistency Wins 🔑

Congrats to these Summa members for showing up amidst the chaos of back-to-school season, dwindling daylight hours, and the first hints of fall, and continuing to making it work.

These members each had at least 15 check-ins this past month, earning their spot in September’s Committed Club. Even on the hard days. The busy days. The days when summer motivation starts to fade and the routines of a new season begin to take shape. They kept showing up for themselves.

And now for our September Raffle Winner… 🥁 Danielle O’Reilly! Congrats, Danielle! (Even though she’s never on her phone and will be the last to know about this 😜😆). We’ll be reaching out to you shortly with some options for your prize!

A round of applause to everyone who made Committed Club this month. 👏 We’re proud of you for continuing to show up, put in the work, and make your health a priority, no matter what season you’re in.

As the leaves start to change and we turn the page into a new season, remember:

Motivation comes and goes. Consistency is what carries you forward.

Who’s making it happen in October?? 🍁

🔄 THORNE RESTOCK TIME 🔄

We know we have some new faces around here, and it’s been a minute since we’ve reminded everyone about our end-of-month Thorne group order, so here’s the deal:

At the end of every month, we submit a group order for Thorne supplements — no shipping cost to you! 🙌

Popular picks at Summa:
Creatine • Whey Protein • Fish Oil • Magnesium • Vitamin D

Check out the full Thorne dispensary at the link in our bio.

𝗪𝗵𝗮𝘁 𝗱𝗼 𝗬𝗢𝗨 𝗻𝗲𝗲𝗱 𝗿𝗲𝘀𝘁𝗼𝗰𝗸𝗲𝗱? 👇
Drop it in the comments or let us know in our Stories!

And, as always, a little real talk: supplements are exactly that — supplementary. They can be a helpful piece of the puzzle depending on your goals, intake, preferences, and health needs, but they’re not a substitute for a solid, nutrient-dense diet and consistent habits.

So before you add another supplement to your routine… make sure the basics are covered first. 😉

🏋️ Barbell Club returns!

Ready to spend some extra time with the sn**ch and clean&jerk? Join Coach Sean for Barbell Club, Saturdays from 10–11:30am throughout October!

Each session will focus on improving your mechanics in Olympic weightlifting through targeted drills and coaching designed to build confidence, improve timing, and develop the strength to chase new PRs. 💪

Whether you’re newer to Olympic lifting or an intermediate/advanced lifter looking to fine-tune your technique, there’s something here for you.

📅 Saturdays in October
⏰ 10–11:30am
💲 $100 for the full 5-week session or $25 drop-in
✉️ Sign up by emailing [email protected]

⚡️ Spots are limited, so snag yours while you can!

Bring a Friend Week starts NOW! 👯‍♂️

It’s not too late to get a buddy signed up.
The friend who’s always curious to hear about your workouts.
The partner who could use a little more accountability.
The family member who needs a new routine.
The new neighbor looking for community in a new place.

Members: Sign up sheets are still available at the gym, get their name on the list ASAP!
Non-members: Send us a DM and we’ll get you signed up!

🎉 And yes, there are perks!
Bring a friend and you’ll both get a CrossFit Summa sticker to commemorate the week.
Plus, if your friend decides to join Summa, you BOTH get $75 off their first month!

Fitness and friends, better together! Come join us!

We’re so excited to celebrate Phyllis Glassman as our August Committed Club raffle winner! 🥳🔑
Phyllis is an absolute staple of Committed Club—she hasn’t missed a month in we couldn’t even tell you how long! She keeps showing up regardless of what the workout of the day is, knowing that no matter what the world is throwing at her, Summa will have the right version of the workout for her that day.

Boot or no boot, she’s showing up, working hard, and getting stronger and more skilled every day.
We truly admire her dedication, resiliency, and commitment to her health. 💪

When we asked what keeps her coming back to Summa each month, she said:
“I come back because Summa has a supportive community, encouraging coaches, and it is one hour where I am just focusing on me. I love getting stronger, challenging myself, and sweating alongside friends.”

One thing she’s especially proud of lately?
“I’m really proud of how much I’ve improved at toes-to-bar and rope climbs. They used to feel impossible, and now I can actually do them—and that feels pretty good!”
Keep an eye out for Thursday’s workout, y’all… 👀

Her favorite movement is the barbell deadlift:
“Because I love feeling strong! There’s something really satisfying about picking up a heavy barbell and realizing, ‘Yes, I can do that,’ then dropping it.”

And her least favorite? The bike. 😂
“Need I say more? Give me a burpee any day!”
You are certainly not alone in that, Phyllis!!

And if you’re thinking about starting at CrossFit Summa, Phyllis has some great advice:
“Just start! Don’t worry about being fit enough or knowing what you’re doing. Everyone starts somewhere, and the coaches will meet you where you are. You’ll surprise yourself with what you can do—and you’ll have some fun and make new friends.”
We couldn’t have said it better ourselves. 🤍

Congrats, Phyllis! We’re so lucky to have you as part of the Summa crew. Keep showing up, keep challenging yourself, and keep getting stronger. It’s so awesome to watch! 💪

SKILLS CLASS: LET’S TALK LOW BACK HEALTH

Does your low back ever feel stiff, cranky, or just not quite right after a workout?

Join us Saturday, September 26th at 10am for a hands-on Skills Class focused on Low Back Health with Dr. Jim Smith of Smith Rehab and Performance.

We’ll cover:
✔️ Common causes of low back irritation
✔️ Better movement & positioning during training
✔️ Drills and strategies for warm-ups & cool-downs
✔️ Building strength, resilience & confidence in your back

You’ll leave with a better understanding of your low back and practical tools you can put to work right away.

Plus, it’s happening during Bring a Friend Week, so grab a buddy and learn together! 👯‍♀️

📲 REGISTRATION IS OPEN NOW IN WODIFY!
Snag your spot before the class fills up!

👯‍♀️ BRING A FRIEND WEEK IS COMING! 👯‍♂️

From September 21–26, we’re opening our doors to YOUR people.

Friends. Fam. Neighbors. Co-workers. Anyone you know who’s been “CrossFit curious.” 👀

This is your chance to bring someone who needs a little nudge to get back into a routine, someone who’s always asking questions about your workouts, or simply someone you think would have a blast training with us at Summa!

📋 Members: Sign-up sheets are at the gym! Add your friend’s name ASAP.
📲 Not a member but want to join us? DM us and we’ll get you set up!

Start thinking about who you’re bringing… 👀