Monthly Archives: August 2013

Saturday 130831

Schedule Reminder:  There are only two classes today.  The 7am Comp class is cancelled. Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Click here … Continue reading

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Friday 130830

Essentials Strength/Skill: Warm Up: 3 Rds NFT: Box Jump x 5 Singles/Double Unders x 20-30 Plank Hold x 20-25 Seconds Strength: 4 Sets or Less: Back Squat x 4-6 Rest 45 Seconds Bent Over Double DB/KB Row x 6-8 Rest … Continue reading

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Support the families of the fallen Hotshots

This Saturday August 31st we will be performing a WOD to remember the Nineteen members of the Granite Mountain Hotshots firefighting team who  tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Click Here … Continue reading

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Thursday 130829

Essentials Strength/Skill: Warm Up: AMRAP in 4 Minutes: Double Under x 20-30 Walking Lunges x 10 steps Plank Hold x 20 Sec Strength: 5 Sets: Tempo Deadlift x 5 @ 30X1 (3 Sec down, 0 pause, fast up, 1 Sec … Continue reading

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Wednesday 130828

Essentials Strength/Skill: Warm Up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Overhead Squat x 3 … Continue reading

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Tuesday 130827

Essentials Strength/Skill: Warm Up: 2 Sets: Isometric YWTI x 10 Seconds ea. Band Pull a Parts x 10 Triple Threat x 10 Strength: Skill: WOD: In Teams of 2 Perform AMRAP in 30 Minutes: 10 Thrusters 95/65 10 Box Jump … Continue reading

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Monday 130826

Once again a Surge Athlete has been nominated at the ColoWODder of the Week.  This week our very own Julie Kennedy has been selected.  This is what they wrote: coloWODo Nation. I need everyone of you who read this to … Continue reading

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Saturday 130825

Essentials Strength/Skill: Warm Up: Human Knot Strength: Skill: WOD: In Teams of 4 Perform 3 Rds For Time: Station #1 2 Rds: 10 Goblet Squat 10 KB Swing Station #2 2 Rds: 12 Hand Release Push Up 15 Sit Up … Continue reading

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Friday 130823

Essentials Strength/Skill: Warm Up: AMRAP in 4 Minutes: Wall Ball x 8 Broad Jump x 4 Push Up x 8 Strength: 4 Sets: High Bar Back Squat x 6-8 @ 21X1 Skill: WOD: 15-12-9-9-12-15 For Time: Deadlift Burpee Additional: 10 … Continue reading

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Thursday 130822

Essentials Strength/Skill: Warm Up: 3 Rds NFT: Walking Lunge x 10 ea Supine Row x 10 Sit Up x 10-15 Strength: EMOM For 6 Minutes: High Hang Clean (Squat) x 2 Skill: WOD: AMRAP in 4 Minutes: 250m Run In … Continue reading

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