Monthly Archives: April 2013

Wednesday 130501

Strength/Skill: Warm up: 3 Rds NFT: Handstand Hold x 10-15 Seconds Hang Muscle Snatch + Overhead Squat x 3 Box Jumps x 8-10 Strength: A) 5 Sets (3 Position Snatch) Every 90 Seconds 1 High Hang Snatch (at pockets) + … Continue reading

Posted in Crossfit WOD, Daily Workouts | Comments Off on Wednesday 130501

Tuesday 130430

Strength/Skill: Warm up: 400m Run With Jump Rope Strength: (Following the WOD) Tabata (Complete 32 Intervals of 20sec work / 10sec rest): 1-8 KB Swings (Heavy) 9-16 Push Ups 17-24 Sit Ups Skill: Courtney E’s WOD: “Tosh” 3 Rds For … Continue reading

Posted in Crossfit WOD, Daily Workouts | Comments Off on Tuesday 130430

Congrats Justin and Steph German!!!

The CrossFit Surge Family would like to say congratulations to Justin and Steph German who were officially married over the weekend in Hawaii.  We all miss and love you guys, hope you have a blast enjoying your time away after … Continue reading

Posted in Daily Workouts | Comments Off on Congrats Justin and Steph German!!!

Monday 130429

Strength/Skill: Warm up: 3 Rds NFT: Round 1 Back Squat x 5 Pull Ups x 5 Shoulder Press x 5 Round 2 Front Squat x 5 Pull Ups x 5 Push Press x 5 Round 3 Overhead Squat x 5 … Continue reading

Posted in Crossfit WOD, Daily Workouts | Comments Off on Monday 130429

Saturday 130427

Strength/Skill: Warm up: 4 Sets Each Tabata Midline :20 on :10 off Plank Knee to Opposite Elbow Single Leg V-Up Knee to Elbow on Rings From Ground Strength: Skill: WOD: For Time: 30 Squats 30 Box jumps 30 Sit-ups 30 … Continue reading

Posted in Crossfit WOD | Comments Off on Saturday 130427

Burpees??

Ok gang, it appears many of you have gotten into a REALLY bad habit of not signing up for classes. This is not optional and EVERYONE will be doing 20 burpees when you do not sign up for class. It … Continue reading

Posted in Daily Workouts, News & Updates | Comments Off on Burpees??

Weekend Schedule/Red Rocks

Just a reminder that CrossFit Kids will be at 9:30 for the next few weeks until further notice. NO OPEN GYM on Sunday Justin and Steph are in Hawaii getting married so their will not be open gym on Sunday. … Continue reading

Posted in Daily Workouts, News & Updates | Comments Off on Weekend Schedule/Red Rocks

Friday 130426

Strength/Skill: Warm up:AMRAP in 3 Minutes Double Unders x 10-20 Slam Balls x 6-8 Toe to Bar x 8-10 Strength: 4 Sets: Bench Press x 5 Wt. Pull Ups x 5 Skill: WOD: Benchmark Friday!!! Make Sure to Bring Warm … Continue reading

Posted in Crossfit WOD, Daily Workouts | Comments Off on Friday 130426

Thursday 130425

Strength/Skill: Warm up: 3 Rds NFT: Wall Balls x 8-10 KB Swing x 12-15 Bear Crawl x 60 Ft Strength: 3 Sets: Front Rack DB/KB Walking Lunges x 20 Steps Banded Good Mornings x 20 @2111 (2 Sec down, 1 … Continue reading

Posted in Crossfit WOD, Daily Workouts | Comments Off on Thursday 130425

Wednesday 130424

Strength/Skill: Warm up: 4 Rds: :15 Plank Hold :15 Superman :15 Side Plank RT :15 Side Plank LT Strength: “Iron Shoulder Series” Skill: WOD: “Goat Day” EMOM For 20 Minutes: Odd Goat 1: Even Goat 2: *Choose two movements or … Continue reading

Posted in Crossfit WOD, Daily Workouts | Comments Off on Wednesday 130424