Community Gym Challenge

Let the challenge begin

Hey Surge Family!

We have been “challenged” by CrossFit Loop and Krav Maga Colorado to bring our top male and top female athlete to compete in October. The event will have 1 male and 1 female athlete from each gym going head to head for a $600 Purse!  The event is meant to be a fun community event with food truck and a community workout! Please put this on your calendar to come out and cheer on , hang out and have a great day with some other awesome gyms!

On Labor Day we will do the set “qualifier” which is Loerdo. See below for the info. The top male and female with the best time in this WOD will go on to represent Surge at the event.

“Loerdo”

Edwardo Loerdo

U.S. Army Staff Sergeant Edwardo Loredo 34, of Houston, Texas, was killed on June 24th, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Sergeant Jennifer Loredo and their 3 children.

WOD

SIX ROUNDS FOR TIME

24 Squats

24 Push-Ups

24 Walking Lunges

400 Meter Run

 

Elite Challenge

October 21st, 2017

Bring your “A” game for a gym to gym showdown

October 21st four gyms will meet in a head to head challenge with one male and one female to represent their gym in a 20 minute WOD. Both the men and women will perform in two separate heats to see which elite athlete will take home a $600.00 purse. The woman’s heat begins at 10:00a.m. and the men’s heat will follow at 10:30a.m. Each winner takes home $600.00 and bragging rights.

Following both heats all patrons will be allowed to run through the same 20 minute WOD. At 11:30 the winner will be awarded their prize and the Honor Flight Network will be there to represent their foundation. Food trucks will be present and festivities will follow the awards.

4 GYMS. 8 CHALLENGERS. 2 WINNERS.

 

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Wednesday, August 16, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Double KB Upright Row x 8
  • Farmers Carry x 60 yards

Strength:

A) 3 Sets:

  • Deadlift x 4

*Increase 10 LBs from last week.

Skill:

WOD:
3 Sets:

AMRAP in 4 Minutes

  • 200-300m Run
  • 20 Russian KB Swings
  • 10 Inverted Barbell Row
  • AMRAP Sit Ups

Rest 3 minutes

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Double KB Upright Row x 8
  • Farmers Carry x 60 yards

Strength:

A) 3 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = 1+ Reps @ 95%

*Percentages are based off of 90% + 10 LBs of your Established Max.

Perform After WOD

B) 3 Sets:

  • Tempo Banded Hip Bridges x 20 @2111 (Place band on squat rack, set hips under the band. Keep heels flat on ground and lift hips up as high as possible)
  • Tempo Supine Row x 8-10 @ 2111
  • Supinated Grip Band Pull a Parts x 15-20

Skill:

WOD:
3 Sets:

AMRAP in 4 Minutes

  • 300m Run
  • 20 Russian KB Swings 70/55
  • 10 Inverted Barbell Row
  • AMRAP Sit Ups

Rest 3 minutes

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Double KB Upright Row x 8
  • Farmers Carry x 60 yards

Strength:

Perform After WOD

A) 1 Set:

  • Hip Extension + DB Row x 40
  • 100ft backward seated sled push

B) 3 Sets:

  • 20 Cal Row
  • 20 Cal Bike
  • 15 Cal Row
  • 15 Cal Bike
  • Rest 3 Minutes

Skill:

WOD:
 3 Sets For Total Time:

  • 12 Stone to Shoulder 150/100
  • 15 Zercher Squats 150/100
  • Rest 3 Minutes
Additional:
  • Mobility

 

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Tuesday, August 15, 2017

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Kickboxing at 9:00 am

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Starts tonight at 5:45 pm

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Bent Over YTW x 8 ea.
  • Scapular Pull Ups x 10
  • Supine Row x 12
  • Knee Tuck Hollow Hold x 20 Seconds

Strength:

3 Sets:

  • Bench Press x 4

*Increase 5 LB from last week

Skill:

Skill:

WOD:
15-12-9 For Time:

  • Seated DB Z-Press
  • Parallete Dips
  • Push ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Bent Over YTW x 8 ea.
  • Scapular Pull Ups x 10
  • Supine Row x 12
  • Knee Tuck Hollow Hold x 20 Seconds

Strength:

3 Sets:

Bench Press

  • Set 1 = 5 Reps @75%
  • Set 2 = 3 Reps @85%
  • Set 3 = 1+ @95%

*Percentages based off 90% + 5# of 1RM

Skill:

WOD:
“JT”

21-15-9 For Time:

  • Handstand Push Ups
  • Ring Dips
  • Push Ups

Jeff Taylor

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.

He is survived by his father, John; mother, Carrie; and wife, Erin.

First posted July 6, 2005

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • Bent Over YTW x 8 ea.
  • Scapular Pull Ups x 10
  • Supine Row x 12
  • Knee Tuck Hollow Hold x 20 Seconds

Strength:

A) 4 Sets:

  • 2 Power Snatch off Block + 1 Power Snatch from floor (Up to 75%)

B) 4 Sets:

  • 2 Power Clean off Block + 1 Power Clean from floor + 5 Push Press (Up to 75%)

Skill:

WOD:
A) 21-15-9 For Total Time:

  • Parallete Handstand Push Up
  • Strict Handstand Push Up
  • Push up
  • Ring Dip

Rest 2 Minutes Between Sets

B) 9-6-3 For Total Time:

  • Strict Ring Muscle Up
  • Bar Muscle Up
  • Strict Wt. Supinated Grip Chin Up 20/14

Rest 2 Minutes Between Sets

Additional:
  • Mobility

 

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Boxing and Kickboxing start THIS WEEK!

Surge Boxing

 

 

 

 

 

 

 

 

 

Boxing

This class will teach you how to throw punches with the correct form while burning hundreds of calories in the process. The class may involve heavy bag work, shadow boxing, high intensity interval training, plyometrics and intense core work. You will learn proper breathing technique that will be invaluable in all of your other athletic pursuits. Your reflexes will become sharper and your mind more focused.

Monday @ Noon

Tuesday @ 4 pm

Thursday @ 9 am

Sat @ 10:15

Kickboxing

Learn how to properly and effectively strike with your hands, elbows, knees and legs. Kickboxing is one of the hardest sports and you will understand why once you take a class. You will use your whole body for offense and defense in this Muay Thai style based class. The cardiovascular component of kickboxing is incredibly challenging, but we will also incorporate some strength and core work. The explosive movements that you learn will assist in other exercises requiring a fast action.

Tuesday @ 9:00

Wednesday @ 12

Thursday @4 pm

Friday @ 12

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Monday, August 14, 2017

Reminder:  Surge Boxing starts today at 12:00.  Grab a friend and get you punch on!

Workout Intent: Lower body muscular endurance.  Focus on smooth reps, and push your pass.  This week is more about speed not so much breath work.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 4

*Decrease weight 5 LBs From Last Week

Skill:

WOD:
4 Sets Each For Time:

  • 8 Power Clean
  • Rest 1 Minute
  • 16 Goblet Kossask Squat (8/8)
  • Rest 1 Minute
  • 45 Double Unders
  • Rest 90 Seconds

*Goal to push power cleans, if you can perform them unbroken TnG that is the goal. For the Kossask squat focus on ROM and form.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = 1+ @ 95%

*Percentages are based off of 90% + 10# of your Established Max.

Skill:

WOD:
4 Sets Each For Time:

  • 12 Power Clean 135/95
  • Rest 1 Minute
  • 16 Goblet Kossask Squat (8/8)
  • Rest 1 Minute
  • 65 Double Unders
  • Rest 90 Seconds

*Goal to push power cleans, if you can perform them unbroken TnG that is the goal. For the Kossask squat focus on ROM and form.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 7 Sets:

Back Squat x 3 (Build to 95% of 3RM)

B) 4 Sets:

  • Clean Pulls x 3 @ 100, 105, 110, 110%

Skill:

WOD:
4 Sets:

  • 15 Power Clean 155/105
  • Rest 1 Minute
  • 20  Yard Front Rack Lunges
  • Rest 1 Minute
  • 100 Double Unders
  • Rest 2 Minutes

*Goal is maximal speed on each movement and hit proper range of motion.  Don’t consider the rest or next movement, keep focus on current task.

Additional:
  • 10 Minutes Mobility
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Saturday, August 12, 2017

Schedule Reminder:  8 = CrossFit, 9:15 = Yoga for Athletes 10:15 = CrossFit.  Drop in for Yoga is $8.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Total Reps:

A) 4 Minutes to Complete

  • 40 Burpee Box Jump Overs

In Remaining Time AMRAP

  • Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

  • 50/40 Calorie Row

In Remaining Time AMRAP

  • Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

  • 50 Pull Ups

In Remaining Time AMRAP

  • Wall Balls
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

“Ring of Fire”

  • 20 Seconds on/10 Seconds Transition (Supinated Barbell Curl, Overhead Barbell Extensions, Barbell Hammer Curl)

Skill:

WOD:
With a Partner Complete For Total Reps:

A) 4 Minutes to Complete

  • 40 Burpee Box Jump Overs

In Remaining Time AMRAP

  • Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

  • 50/40 Calorie Row

In Remaining Time AMRAP

  • Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

  • 60 Pull Ups

In Remaining Time AMRAP

  • Wall Balls
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

  • Behind the Neck Snatch Grip Push Press or Jerk + 4 Overhead Squats @2211

B) 4 Sets:

  • Tempo DB Bench x 5 @2510

C) 3 Sets:

  • DB Chainsaw Row x 15 ea.
  • Incline Batwing Row x 12
  • Incline Y Raises x 10

D) Ring of Fire

Skill:

WOD:
A) 4 Minutes to Complete

  • 50 Burpee Box Jump Overs

In Remaining Time AMRAP

  • Thrusters 135/95

Rest 2 minutes

B) In 4 Minutes Complete:

  • 50/40 Calorie Row

In Remaining Time AMRAP

  • Thrusters 135/95

Rest 2 minutes

B) In 4 Minutes Complete:

  • 40 Ring Muscle Up

In Remaining Time AMRAP

  • Thrusters 135/95
Additional:
  • Mobility

 

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Friday, August 11, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets

  • 3 Pos Power Snatch + OH Squat (Above, below, floor, OH squat)

B) 3 Sets:

  • Shoulder Press x 5

*Increase load 5 from 2 weeks ago.

Skill:

WOD:
3 Rds For Time:

  • 10 Power Snatch
  • 400m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets

  • 3 Pos Power Snatch + OH Squat (Above, below, floor, OH squat)

B) 3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = 1+ Reps @ 95%

*Percentages are based off of 90% + 5 #of new calculated max.

Skill:

WOD:
3 Rds For Time:

  • 10 Power Snatch
  • 400m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets:

  • Hang Power Snatch + Snatch (Up to 70%)

B) 4 Sets:

  • Snatch x 4 (Up to 85%)

C) 3 Sets:

  • Hang Power Clean (Just Below the Knee) + Clean + 2 Push Press + 2 Push Jerk (Work up to 70%)

D) 4 Sets:

  • Clean & Jerk x 4 (Work up to 85%)

E) 6 Sets: (EMOM)

  • Front Squat x 8 @50% of 3RM

*Use same weight for all 6 sets

Perform After WOD

D) 3 Sets:

  • V-Up Medball Passes x 12-15 (Start w/MB overhead perform V-up and hand the ball off between your feet, touch the ball to the ground with it btw your feet and then back up for V-up then take the ball with your hands.  This equals 1 rep.
  • Reverse Hyper x 6-8
  • Rest 1 Minute

Skill:

WOD:
3 Sets:

  • 500, 400, 300m Run

*Rest 90 Seconds between reps and 5 Minutes between sets

Additional:
  • Mobility
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Thursday, August 10, 2017

Reminder:  Yoga For Athletes is at 6 pm.  Come check out the new class that everyone is feeling amazing from.  Grab a friend and share the recovery.  Drop in is $8.  

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 10 Minutes:

1K Row

In Remaining Time AMRAP:

  • 10 Sit Ups
  • 10 Russian KB Swing
  • 10 yard Seal Walk
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 10 Minutes:

1K Row

In Remaining Time AMRAP:

  • 10 Sit Ups
  • 10 Russian KB Swing
  • 10 yard Seal Walk
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
3-5 rounds not for time – form not fatigue focus – time cap 45 min:

  • Ring support hold accumulate 1 minute
  • On wall headstand hold 1 minute with 1 kipping HSPU ever 6 seconds
  • 3x arch hollow progress to TTB over 5 swings
  • False grip arch hang rings accumulate 1 minute
    * hang from rings in false grip and arch your back as much as possible
  • 20 ring bottom of dip swings
  • Supine hollow hold accumulate 1 minute

-THEN-

Optional if you finish early and feel good

  • 10 minutes kipping ring muscle up practice
Additional:
  • 10 Minutes Mobility

 

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August 9, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Bottom of Dip Hold on Rings x 5 Second on/10 Seconds off x 3

Strength:

A) 3 Sets:

  • Deadlift x 4

*Increase 10 LBs from last week.

Perform After WOD

B) 3 Sets:

  • Tempo Banded Hip Bridges x 20 @2111 (Place band on squat rack, set hips under the band. Keep heels flat on ground and lift hips up as high as possible)
  • Tempo Supine Row x 8-10 @ 2111
  • Supinated Grip Band Pull a Parts x 15-20

Skill:

WOD:
For Time:

  • 30 Tire Flips/Supinated Grip Deadlift

*Every 5 Flips perform 6 toe to bar

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Bottom of Dip Hold on Rings x 5 Second on/10 Seconds off x 3

Strength:

A) 3 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = 3+ Reps @ 90%

*Percentages are based off of 90% + 10 LBs of your Established Max.

Perform After WOD

B) 3 Sets:

  • Tempo Banded Hip Bridges x 20 @2111 (Place band on squat rack, set hips under the band. Keep heels flat on ground and lift hips up as high as possible)
  • Tempo Supine Row x 8-10 @ 2111
  • Supinated Grip Band Pull a Parts x 15-20

Skill:

WOD:
 For Time:

  • 30 Tire Flips

*Every 5 Flips perform 10 toe to bar

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Bottom of Dip Hold on Rings x 5 Second on/10 Seconds off x 3

Strength:

Perform After WOD

A) 1 Set:

  • Hip Extension + DB Row x 35
  • 85ft backward seated sled push

B) 3 Sets:

  • 30 Calorie Bike
  • 30 Calorie Row
  • Rest 3 Minutes

Skill:

WOD:
 A) 12 minutes to Build to Heavy Axle Bar Deadlift

then

B) 3 Sets Each For Time:

  • 5 Tire Flips
  • 10 Back Squat @70%
  • 15 Axle Clean and Jerk @75% of BW

Rest 4 Minutes

*Treat each set as all out efforts, NO PACING.  Goal to keep back squats unbroken

Additional:
  • Mobility

 

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Surge Barbell

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With all the changes happening at Crossfit Surge, from the remodel to all the new programs rolling out. One thing that is missing is a weightlifting specific class. Coaching for this class will be provided by Adam Brandt. This weightlifting class will focus on the Snatch and Clean and Jerk as well as accessory exercises to specifically address your individual needs. There will be hands on coaching and some slightly individualized programming to fix flaws in technique or strength. Anyone is welcome and will be able to participate regardless of your experience or current strength levels.

This class will run two days a week for about an hour. Times will be Tuesday at 5:45pm and Thursday’s at 4:45pm. There will also be a make up day on Sundays during open gym from 10am-12. We ask that you show up 10-15 minutes early so you can get your shoes on and get your foam rolling or stretching done so we can maximize our time making you a better weightlifter.

Pricing will start at $60 a month for non Crossfit Surge members and $40 a month for current Crossfit Surge members. For drop ins each class will be $10.

Class will be starting next week so sign up quick as this class will be limited to 8 people. This is so you can get the best coaching possible. Contact Adam Brandt on Facebook or email at a.c.brandt13@gmail.com so we can get you started on your way to being a stronger and better weightlifter.

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