Monthly Archives: January 2011

Class Cancellation Policy

In addition just in case we haven’t mentioned it before, Class Closures will always be posted prior to the start of classes.  However, we reserve the right to adhere to the District 12 School System Cancellation.  Meaning if District 12 Schools … Continue reading

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CrossFit Surge All Around

Starting Monday of next week we are going to begina series of tests or CrossFit Skill Tests.  We’re calling this week long serious of tests or events the CrossFit Surge All Around.  Every 6 months we’re going to be performing these … Continue reading

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Tuesday 110201

Strength: Back Squat (Add 10 LBS to 90% 1 RM Weight) 3 @ 70% 3 @ 80% 3+ @ 90% WOD: 3 Rds For Time: 20 Box Jump 10 Front Squat 165#/110# 7 Burpees

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X-treme Challenge Arena Sat Feb 19th…Please respond ASAP

How would Feb 19th work for everyone to go to the X-treme Challenge Arena. It is Saturday Night and I was thinking 7-9pm. The cost if we get 12 people $25 a person. If we want more time, up to 3 … Continue reading

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I’m The Worlds Best/Worst _______? (Self Talk)

How many times have you been in a situation or WOD and before it starts or even during tell yourself how hard this is?  Then it seems in a matter of seconds that task all of a sudden becomes that much … Continue reading

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Monday 110131

Happy Birthday toAaron! We will do your b-day WOD when you are healed and can beat us all! Strength: Deadlift (Increase 10 LBS from Previous 90% of 1 RM Weight) 5 @ 75% 3 @ 85% 1+ @ 95% WOD: AMRAP in … Continue reading

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Sunday 110130

Rest Day!!!!

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Saturday 110129

WOD: Option A: 50 Box Jumps 20″ 5 Rope Climbs/ 25 Supine Row 50 KB Swings 1.5 pood 50 Sit ups 50 Dumbbell Power Hang Clean, 40lbs 800 Meter Run 50 Back Extensions Option B: 35 Box Jumps 20 Supine … Continue reading

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WHAT CAN YOU SACRIFICE IN ORDER TO ACHIEVE YOUR GOALS?

Even 2010 CrossFit Games Women’s Champion, Kristan Clever admits she has had to give up some of her own guilty pleasures in order to help her acheive and accomplish what is important to her.  Like a lot of us coffee is … Continue reading

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Friday 110128

Benchmark Friday! Strength: 3×15 Unbroken Pull ups 4×25 Sit ups Elizabeth: 21-15-9 Power Clean 135#/95# Ring Dips It has been a long week of surgeries for the Surge family and so far 3 of the 4 have gone well, one … Continue reading

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