Monthly Archives: December 2012

Hangover Classic Help

We have one more day until the 1st ever Hangover Classic.  In order for us to get the gym in working order for the comp we need some help setting everything up.  If anyone is available or could stay after … Continue reading

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Monday 121231

Reminder we will be on Holiday and Saturday hours today.  There will only be two classes today 8:30 and 9:30 am. Performing the Hero WOD Nutts has be CrossFit Surge’s New Year’s Eve tradition since our first New Year’s Eve … Continue reading

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Saturday 121229

Strength/Skill: Warm up: 3 Rds NFT: Split Squat Switch x 10 ea Disc Walk/Bear Crawl 30 Ft. x 1 Burpees x 5-7 Strength: Skill: WOD: With a Partner Perform For Time: 80 Box Jumps 70 Pull Ups 60 Sit Ups … Continue reading

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Friday 121228

Strength/Skill: Warm up:3 Rds NFT: KB Swing x 12-15 Cartwheel x 3 Supine Row x 10-12 Strength: 3 Sets: Turkish Get Up x 5 ea Knee to Elbow x 10-15 Skill: Handstand Push Up Ring Dip WOD: Benchmark Friday!!! “JT” … Continue reading

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Help Wanted/Confirmation

Next week is New Year’s Day, meaning next week we (CrossFit Surge) will be hosting the 1st ever Hang Over Classic.  In order for this event to be as successful as it can be we need some help with judging, … Continue reading

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Thursday 121227

If you could create a Benchmark WOD named after yourself, what would that WOD look like? Strength/Skill: Warm up: 3 Rds NFT: :15 sec Jumping Jack :15 Squat :15 MC :15 Jump Squat Then 3 Rds NFT: :15 Plank :15 … Continue reading

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Wednesday 121226

What is the best all time gift you’ve ever received during the Holidays? Strength/Skill: Warm up:With a Partner Perform 3 Rds NFT: 5 Push Up High Fives 20 MB Sit Up Tosses Strength: 4 Sets: (Top every 90 Seconds) 3 … Continue reading

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Merry Christmas and Happy Holidays!!!

We would like to take a moment to say Merry Christmas and Happy Holidays to all of our Surge Family members.  We’ve been open for about 2 1/2 years now and each year brings about new changes and new challenges.  … Continue reading

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Monday 121224

Reminder we are under Saturday/Holiday hours, meaning we only have two classes today 8:30 and 9:30 am.  Being that it’s Christmas Eve and today’s WOD is the “12 Day’s of Christmas” we’re going to add a little more spirit to … Continue reading

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Friday 121221

Strength/Skill: Warm up: 3 Rds NFT: Double Unders x 15-30 KB/DB Snatch x 8-10 ea Squats x 10-12 Strength: Skill: WOD: Benchmark Friday!!! Rest 5 Minutes AMRAP in 5 Minutes 5 Toe to Bar 5 RDL 135/95 10 Sit Up … Continue reading

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