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Welcome to Crossfit Surge,
CrossFit Surge is the premier strength and conditioning gym in Northglenn. We encourage you to explore the website or stop by the gym for a free Saturday workout!

Sincerely,
Brandon & Courtney Mericle


Tuesday 140930

We’ve had a lot of new PR’s set lately, but there is one in particular I feel I need to bring some extra attention to.  Val Elliot has been with us pretty much from the beginning.  Since she first started she has seen all kinds of fitness gains but the one thing that has eluded her is her 1st pull up.  Well I would like to say Val is officially part of the “Pull Up Club.”  She hit her first pull up after performing “Nicole” none the less.  Great job Val, you’ve worked you tail off and we’re so proud of you.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets Eachl: (EMOM)

  • Minute 1 – Strict Pull ups/Supine Row x 1-4/6-8
  • Minute 2 – Handstand Hold/Waiter or Plank Hold x 30-45 Seconds
  • Minute 3 – 30 Seconds Jump Rope Practice

B) 10 Minutes Find a 5 RM Bench Press

Skill:

WOD:
AMRAP in 7 Minutes:

  • 40 Double Unders
  • 10 DB Push Press

Rest 6 Minutes

AMRAP in 7 Minutes:

  • 15 Box Jumps
  • 10/5 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets Each: (EMOM)

  • Minute 1 – Strict Muscle-Up/Strict Pull ups x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  • Minute 2 – Handstand Walk/Handstand Hold x 10-15 yards/30-45 Seconds
  • Minute 3 – 30 Seconds Double Unders

B) 10 Minutes Find 8 RM Bench Press

Skill:

WOD:
AMRAP in 7 Minutes:

  • 40 Double Unders
  • 20/15 Push Ups

Rest 6 Minutes

AMRAP in 7 Minutes:

  • 20 Box Jumps
  • 10/5 Dips
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets Each: (EMOM)

Every minute, on the minute, for 12 mintues:

  • Minute 1 – Strict Muscle-Up x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  • Minute 2 – Handstand Walk x 15-20 Meters
  • Minute 3 – Unbroken Double-Unders x 50

B) 10 Minutes Find a 8 RM Bench Press

Skill:

WOD
5 Sets Each For Time: (Every 5 Minutes Perform New Set)

  • Row 500 Meters
  • 15 Strict Handstand Push Ups
  • 20 Ring Dips

Complete each set as quickly as possible. Note times for each set. If you struggle to complete the handstand push-ups, adjust the reps so that you have a reasonable shot at getting through them and the ring dips in the 5 minute period.

Additional:
  • 10 Minutes Mobility

Monday 140929

So proud of all our Surge Lady’s who competed this weekend.  You all did a great job!!! Courtney Elliot we didn’t forget about you either, great job.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Front Squat x 7

Skill:

Becky’s B-Day WOD:
Benchmark Monday!!!

“Nicole”

AMRAP in 20 Minutes:

  • 400m Run
  • Max Rep Pull Ups

*Score number of rounds and pull ups performed for each round.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Front Squat x 7 @ 83-85%

Skill:

Becky’s B-Day WOD:
Benchmark Monday!!!

“Nicole”

AMRAP in 20 Minutes:

  • 400m Run
  • Max Rep Pull Ups

*Score number of rounds and pull ups performed for each round.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Muscle Snatch x 1 rep

Build over the course of the 5 sets to a heavy single.

B) 12 Sets: (Every 90 Seconds)

Snatch x 1

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95, 95+, 95+

C) 8 Sets: (Every 2:30)

Back Squat

  • Set 1 – 5 reps @ 65% of 1-RM
  • Set 2 – 3 reps @ 75%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 5 reps @ 75%
  • Set 5 – 3 reps @ 85%
  • Set 6 – 1 rep @ 95%
  • Set 7 – 1 rep @ 101-104%
  • Set 8 – MAX UNBROKEN REPS @ 90%

Skill:

WOD
5 Rds for time of:

  • 6 Squat Snatches 135/95
  • 12 Overhead Walking Lunges 135/95
  • 12 Chest to Bar Pull-Ups
Additional:
  • 10 Minutes Mobility

Saturday 140927

William with great triple extension in his Clean & Jerk at the Masters Championships.

Reminder:  Come out and support our Lady Surge members as they take on the competition at Girls Gone Rx hosted by CrossFit Eminence.  CFE is located at 84th and Washington.  We have two teams of three athletes completing, both teams compete at the same time.  Heat times for team Tattoos & Titties (Carlye, Kelli, and April) and team Surge Divas (Kelsy, Audrey, and Courtney) are as follows:

  • Event 1 = 9:30
  • Event 2 = 12:30
  • Event 3 = 3:42

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • 8 RDL
  • 8 Single Arm Bent Over Barbell Row
  • 8 Wt. Hip Ext.

Skill:

WOD:
A) With a Partner Perform AMRAP in 9 Minutes:

  • 100m Run
  • 6-10 Pull Up

Rest 3 Minutes

B) With a Partner Perform AMRAP in 9 Minutes:

  • 9 Deadlift
  • 9 Over Unders

*Partners will alternate full rounds in both A and B.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • 8 RDL
  • 8 Single Arm Bent Over Barbell Row
  • 8 Strict Pull Ups
  • 8 Wt. Hip Ext.

Skill:

WOD:
A) With a Partner Perform AMRAP in 9 Minutes:

  • 100m Run
  • 5/3 Muscle Ups/10 Chest to Bar Pull Up

Rest 3 Minutes

B) With a Partner Perform AMRAP in 9 Minutes:

  • 9 Deadlift 185/125
  • 9 Over Unders 24/20

*Partners will alternate full rounds in both A and B.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets:

  • :20 Seconds Plank
  • :20 Seconds Side Plank
  • :20 Seconds Side Plank
  • :20 Seconds Superman Hold

Strength:

3 Sets:

  • 8 RDL
  • 8 Single Arm Bent Over Barbell Row
  • 8 Strict Pull Ups
  • 8 Wt. Hip Ext.

Skill:

WOD
A) With a Partner Perform AMRAP in 9 Minutes:

  • 100m Run
  • 5/3 Muscle Ups/10 Chest to Bar Pull Up

Rest 3 Minutes

B) With a Partner Perform AMRAP in 9 Minutes:

  • 9 Deadlift 185/125
  • 9 Over Unders 24/20

*Partners will alternate full rounds in both A and B.

Additional:
  • 10 Minutes Mobility

Friday 140926

Joe at the FRCF Master’s Championships.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

  • Thruster x 3

Skill:

WOD:
AMRAP in 10 Minutes:

  • 7 Thruster
  • 7 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 90 Seconds)

  • Back Squat x 3 @ 83-85%

Skill:

Joe’s B-Day WOD:
“Benchmark Friday”

COE

Keith Adam Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 Rds For Time:

  • 10 Thrusters 95/65
  • 10 Ring Push Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (EMOM)

Back Squat x 1

  • Sets 1-2 – 60%
  • Sets 3-4 – 70%
  • Sets 5-6 – 80%
  • Sets 7-8 – 85%
  • Sets 9-10 – 90%

B) 10 Sets: (EMOM)

  • Push Press x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C) 10 Sets: (EMOM)

  • Jerk x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Skill:

Joe’s B-Day WOD
“Benchmark Friday”

COE

Keith Adam Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 Rds For Time:

  • 10 Thrusters 95/65
  • 10 Ring Push Ups
Additional:
  • 10 Minutes Mobility

Thursday 140925

Great looking crew dressed in Surge gear!!!

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Wt. Hip Ext. x 12-15
  • Sled Push x 40 yrds

Skill:

Mark’s B-Day WOD:
For Time:

  • 1000m Row
  • 80 KB Swing 55/35
  • 60 Sit Ups
  • 40 Goblet Step Up
  • 20 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Wt. Hip Ext. x 12-15
  • Sled Push x 40 yrds

Skill:

Mark’s B-Day WOD:
For Time:

  • 1000m Row
  • 80 KB Swing 55/35
  • 60 Sit Ups
  • 40 Goblet Step Up 55/35
  • 20 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
Recovery Day
A) Mobility and MaintenanceYoga Class
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

i99 Gymnastic Clinic at Surge

 

We are happy to announce that we will be hosting semi-private lessons at Surge on Wednesday nights at either 7:00pm or 8:00pm.

The cost is $30 per person per lesson. You can sign up by following this link. Classes start this Wednesday August 20. Classes are limited to 5 people per class.

http://i99fit.com/surge/

CrossFit Surge hosts semi-private lessons and clinics at their location.  The lessons focus primarily on mobility, handstands, and dynamic muscle-up techniques introduced in a series of safe progressions to increase the athlete’s ability to perform gymnastics skills found in fitness competitions more efficiently.  Pre-registration and payment is required for all programs so please utilize ZenPlanner below to reserve your spot in the program of your choice. For semi-private lessons please try and reserve earlier lesson times first.
On a mobile device? On a mobile device? We recommend you use our ZenPlanner Member Portal to reserve your spot in a desired program. If you have already attended an i99 fit program, please login first.

 

Wednesday 140924

Happy Birthday Lance!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • Hang Power Clean + Power Clean + Front Squat

Skill:

WOD:
For Time:

  • 30 Pull Ups
  • 20 MB Clean
  • 15 Deadlifts
  • 20 MB Clean
  • 30 Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

  • Back Squat x 5 @ 83-85%

B) 6 Sets: (Every 90 Seconds)

  • Power Clean + Front Squat + Clean

Build over the course of the 6 sets.

Skill:

WOD:
For Time:

  • 40 Pull Ups (Perform Chest to Bar if you have them)
  • 30 MB Clean
  • 20 Deadlifts 245/165
  • 30 MB Clean
  • 40 Pull Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 – 2 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 92-95%
  • Set 6 – 1 rep @ 95-98%

B) 8 Sets: (Every 90 Seconds)

  • Power Clean + Front Squat + Clean

Build over the course of the 8 sets.

Skill:

Lance’s B-Day WOD
For Time:

  • 40 Chest to Bar Pull Ups
  • 30 Handstand Push Ups
  • 20 Snatches 145/100
  • 30 Handstand Push Ups
  • 40 Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

Tuesday 140924

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets Total: (EMOM)

  • Minute 1 – Strict Pull ups/Supine Row x 1-4/6-8
  • Minute 2 – Handstand Hold/Waiter or Plank Hold x 30-45 Seconds

B) 3 Sets:

  • DB Bench Press x Max Reps @ heaviest wt. used last week

Skill:

WOD:
5 Sets: AMRAP in 3 Minutes

  • 15 Double Under/30 Single Unders
  • 10 Renegade Row (5 ea.)
  • 10 DB Push Press

Rest 1 Minute between Sets, Resume where you left off from previous set.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets Total: (EMOM)

  • Minute 1 – Strict Muscle-Up/Strict Pull ups x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  • Minute 2 – Handstand Walk/Handstand Hold x 10-15 yards/30-45 Seconds

B) 3 Sets:

  • DB Bench Press x Max Reps @ heaviest wt. used last week

Skill:

WOD:
5 Sets: AMRAP in 3 Minutes

  • 20 Double Under
  • 10 Renegade Row (5 ea.) 45/30
  • 10 DB Push Press

Rest 1 Minute between Sets, Resume where you left off from previous set.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets Total: (EMOM)

  • Minute 1 – Strict Muscle-Up x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  • Minute 2 – Handstand Walk x 10-15 yards

B) 3 Sets:

  • DB Bench Press x Max Reps @ heaviest wt. used last week

Skill:

WOD
5 Sets: AMRAP in 3 Minutes

  • 20 Double Under
  • 10 Renegade Row (5 ea.) 55/35
  • 10 DB Push Press

Rest 1 Minute between Sets, Resume where you left off from previous set.

Additional:
  • 10 Minutes Mobility

Monday 140922

First thanks to everyone who came out and supported our amazing Surge Family members as they competed this weekend.  We had an amazing weekend not just here in Colorado but in Wyoming as well.  Juliet rocked the CrossFit Frontier Masters Championships by taking 1st place.  Joe, William and Chip all did amazing competing in the Front Range CrossFit Masters Championships as they all finished in the top 10 in their age categories.  As coaches we couldn’t be more proud of this group of athletes.  We can still remember the first time we coached these athletes at a CrossFit Competition.  They have grown and so much as CrossFit athletes since that first competition.  Thank you all for your incredible dedication and consistency, all your hard work shows!!!

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

10 Sets: (Every 90 Seconds)

  • High Hang Power Snatch + Hang Power Snatch + Overhead Squat

Skill:

WOD:
21-15-9 For Time:

  • Overhead Squat
  • Sit Up x 2 (42-30-18)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Snatch Balance x 1

Build over the course of the six sets to your heaviest drop snatch.

B) 8 Sets: (Every 90 Seconds)

  • High Hang Snatch + Snatch @ 65-75% of 1-RM Snatch

Skill:

WOD:
21-15-9 For Time:

  • Overhead Squat 115/80
  • Toe to Bar
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Drop Snatch x 1

Build over the course of the six sets to your heaviest drop snatch.

B) 8 Sets: (Every 90 Seconds)

C) 8 Sets: (Every 2:30)

Back Squat

  • Set 1 – 6 reps @ 65% of 1-RM
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 6 reps @ 75%
  • Set 5 – 4 reps @ 85%
  • Set 6 – 2 reps @ 95%
  • Set 7 – 3-4 reps @ 90%
  • Set 8 – 3-4 reps @ 90%

Skill:

WOD
3 Rds For Time:

  • 12 Toes to Bar
  • 12/9 Strict Handstand Push Ups
  • 6 Overhead Squats 185/125
Additional:
  • 10 Minutes Mobility

Sunday Schedule

Yoga and Open gym are Cancelled, SORRY!!!  As for our Surge athlete who are competing in day 2 of the Front Range CrossFit Masters Championships.

FRCF Master’s Championship Heats/Times:

Event 5:

Heat 8, 9 & 11
Chip Case 10:45 AM
William Lee 11:00 AM
Joseph Arvay 11:30 AM

Event 6:

Heat 2, 3 & 5
Chip Case 9:15 PM
William Lee 9:30 PM
Joseph Arvay 10:00 PM

Event 7:

Heat 5, 6 & 7
Chip Case 3:00 PM
William Lee 3:15 PM
Joseph Arvay 3:30 PM