Monthly Archives: October 2011

Tuesday 111101

Strength/Skill:  3 Sets KB “Taters” x 10 Side Plank Reverse Fly x 20 ea TWYL x 12 ea   WOD: Again Faster Competition WOD 3 21-15-9 Back Squat 185/135 KB Swing 55/35 *Bar Must be taken from the ground. Additional:  Mobility

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Tuesday 111101 Essentials

Strength/Skill:  12-10-8-6-4-2 DB Front Squat (Rest 1 Min. btw sets) WOD: 3 Rds For Time: 21 KB Swings 15 Box Jumps 9 Hand Release Push Ups Additional:  Mobility

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Monday 111031

Strength/Skill: For 15 Minutes Perform: Minutes 1-5 Perform 3 Power Snatch Minutes 6-10 Perform 3 Hang Power Snatch Minutes 11-15 Perform 3 Hang Squat Snatch WOD: “Again Faster Competition” WOD 2 AMRAP in 8 Minutes 3 Snatch Complex 125/85 3 … Continue reading

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Monday 111031 Essentials

Strength/Skill: 4 Rds: 10-12 DB Floor Press 30-60 Sec Plank WOD: 6 Rds For Time: 6 DB RDL 6 DB Squat Clean 6 DB Thrusters 6 Renegade Row 6 Sit Up 200 Sprint Additional:  Mobility

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WOW….Weekend Update

WE ARE 21ST out of 393 gyms nation wide!!!!NICE WORK GUYS…and we have another $500 to donate, we are for sure in the top 20! Not bad for a little gym in Northglenn Colorado 🙂 Right now we have raised … Continue reading

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Saturday/Amazing Grace

Reminder the gym will closed today due to Amazing Grace.  Please come out and support this event and the cause it’s going towards.  We will be at the Cancer Care Center of Thornton, the address is 9441 Huron St. Thornton, … Continue reading

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Barbells for Boobs Location

Please note that Amazing Grace/Barbells for Boobs will not be held at Surge tomorrow. There has been some confusion on the B4B website so we just wanted to clarify. The event will be at the Cancer Center of Thornton at … Continue reading

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Friday 111028

Strength/Skill: Handstand Practice Muscle Up Practice WOD: Benchmark Friday!!! Additional:  

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Thursday 111027 Essentials

Strength/Skill:  3 Rounds: 3 Turkish Get Ups (3 ea) 20 Double Unders WOD: 5 Rds For Time: 10 WB Sit Ups 20 OH Plate Lunges 40 Hurdle Hops 20 Push Ups 10 Wall Ball Additional:  

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Thursday 111027

Strength/Skill:  3 Sets: Snatch Balance + Overhead Squat x 1 Hip Ext. x 15 WOD: With a Partner Complete the Following for Time: 100 Toe to Ring 100 KB Swing 100 Double Unders 100 Overhead Squat Additional:  

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