Monthly Archives: February 2013

Friday 130301

Strength/Skill: Warm up: AMRAP in 3 Minutes: Pull Ups x 5 KB Swings x 5 Overhead Squat x 5 Strength: 6 Sets: (Top every 90 Seconds) Power Snatch + Squat Snatch (Building) Double Unders x 20 Skill: WOD: Benchmark Friday!!!“The … Continue reading

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Thursday 120228

Strength/Skill: Warm up: 3 Rds NFT: Supine Row x 10 Mountain Climber x 10 ea Plank Hold x 30 Seconds Strength: 3 Sets: Partner MB Sit Up Toss x 20 Wt. Hip Ext. x 12-15 @ 3121 (3 Sec Down, … Continue reading

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Wednesday 130227

Strength/Skill: Warm up: 3 Sets NFT: Banded Good Mornings x 10-12 Banded Lateral Steps x 10 ea Handstand Hold/Walk 15 sec/30 feet Strength: 2 Sets: 500m Row For Time: Skill: WOD: 3 Rds For Time: 10 Deadlift 275/185 50 Double … Continue reading

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Tuesday 130226

Strength/Skill: Warm up: 3 Sets NFT: Double Unders x 30-50 Partner MB Squat Tosses x 6 ea Russian KB Swing x 15 Strength: 5 Sets: (Top every 90 Seconds) Push Press x 5 (Building) Skill: WOD: For Total Working Time:A) … Continue reading

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Open Gym Schedule Reminder

Monday: 9am – 11am Tuesday: 9am – 11am

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Great Job and Farewell Wishes

A huge congrats and great job goes out to Jake Fouts and JD White for there amazing effort over the weekend.  They both competed in the Abdominal Snowman Competition on Saturday.  We weren’t able to be their in person for … Continue reading

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Monday 130225

Strength/Skill: Warm up:3 Sets: :15 Sec Jumping Jacks :15 Sec Squats :15 Sec Mountain Climber :15 Sec Jump Squats 3 sets: :20 Sec Hollow Rocker :20 Sec Superman Rocker Strength: EMOM For 8 Minutes: Overhead Squat x 3 (building) Skill: … Continue reading

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Good Luck Jake & JD

Jake & JD are heading up to Conviction CrossFit to take on the Abdominal Snowman Comp.  Lets get the Surge Family together and show support for these two.  JD has become quite the veteran of competition and this will be … Continue reading

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Saturday 130223

Strength/Skill: Warm up: Mobility Strength: 3 Sets: Low Bar Back Squat x 10 (Comp @ 78%) Skill: WOD: A) In Teams of 3 Perform AMRAP in 5 Minutes Shuttle Run (10 yrds out and back, 15 yrds out and back) … Continue reading

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Challenge Updates & Thoughts

We are almost a week into the challenge and I thought I would share some thoughts and feelings that we have been hearing around the gym. I am guessing that all of you can relate to some or all of … Continue reading

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