Monthly Archives: September 2012

Thank You All/Congrats & Up Dates

We’re back from celebrating an amazing Honeymoon.  We can’t say thank you enough to everyone who supported us through this crazy last month and came to the wedding.  The wedding turned out better then we could have every imagined and … Continue reading

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Monday 121001

Strength/Skill: Warm Up:3 Rds NFT: 5-8 Handstand Push Ups (Hand Release Push Ups) 8-10 Rebounding Box Jumps 26/22 (Box Height) 10-12 GHD Sit Ups (Anchored Sit Ups) WOD: “Lynne”5 Rds For AMRAP: (Top Every 4 Minutes) BW Bench Press Pull … Continue reading

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Friday 120928

TODAY’S SCHEDULE: ALL CLASSES ARE ON Strength/Skill:  3 Sets: Weighted Push ups x 3-5 Squat Therapy x 15 (as close to wall as possible) WOD: Benchmark Friday!!!!“Chelsea”1 Rounds Every Min for 30 min 5 Pull ups 10 Push ups 15 … Continue reading

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Thursday 120927

 TODAY’S SCHEDULE: 5:15AM 8:00 AM 4:00 PM CANCELLED 5:00 PM 6:00 CF KIDS CANCELLED 6:15 PM Strength/Skill:  3 sets: Close Grip Bench Press | 5-7 Reps | 2-1-X-1 Toes to Bar | 10-15 WOD: 3 Rounds for Time: 30 Double … Continue reading

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Parking Request

We’ve been asked to NOT park in the East side of the parking lot (the portion closest to Irma St.) on Thursday nights. The church that occupies part of the building needs those spaces for some of their clients that … Continue reading

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Wednesday 120926

 TODAY’S SCHEDULE: All classes are on today! Strength/Skill: Iron Shoulders Series Deadlift Technique WOD: 20 RM Deadlift (Bar cannot settle aat the bottom) Additional: Weekly Challenges Mobility  

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Tuesday 120925

TODAY’S SCHEDULE: 5:15 AM 8:00 AM 4:00 PM CANCELLED 5:00 PM 6:00 CF KIDS 6:15 PM Strength/Skill: 3 Sets: Sumo Deadlift High Pull x 3-5 Tall Box Jumps x 10-12 WOD: 5 Min AMRAP 7 Sumo Deadlift High Pull 95#/65 … Continue reading

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Honeymoon Schedule Reminder

Just a reminder that Brandon & Courtney are on their honeymoon the week of September 24-29. The other Surge coaches have been able to cover a majority of the schedule but there are a few key changes to note. Please … Continue reading

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Monday 120924

TODAY’S SCHEDULE! 5:15 Am  8 AM NO 4 PM Open Gym from 5-7 Strength/Skill: 3 Sets: Hip Extensions x 15-20 (add weight if you can) Double Unders x 25-50 WOD: 4 Rounds For Time: 20 Back Squats 135#/95# (Taken from … Continue reading

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Weekend Reminder

Quick reminder, which I truly hope isn’t a reminder.  Court and I are getting married this Saturday, I hope you all have already RSVP’d.  Therefore the 8:30 am class will be the only class available.  This WOD is going to … Continue reading

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