Monthly Archives: September 2013

Tuesday 131001

Holly going Muscle Up Crazy!!! Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 6 Sets: (Every 90 Seconds) Hang Power Snatch (Mid Thigh) + Hang Power Snatch (Just Below Knee) + Power Snatch (Floor) Skill: WOD: AMRAP in 2 Minutes: … Continue reading

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Julie’s Life Celebration Information

As most of you have heard, Julie passed away last Wednesday evening. Her services are being held this coming Wednesday. Please see the info below Because the service is at 3:00pm we will be CANCELLING THE 4PM CLASS ON WEDNESDAY. … Continue reading

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Monday 130930

This weekend was a great Surge Girls weekend.  Saturday started with Holly getting her first muscle up (Well get Video).  Then we had two teams competing at the Girls Gone Rx’d event.  Great job to Steph, Katie, Lindsey, Audrey, Kels, … Continue reading

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Sorry Open Gym Is Cancelled!!!

Open Gym is Cancelled today!!!

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Saturday 130929

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Partner Assisted Leg Tosses x 10-12 Banded Sit Ups x 12-15 RDL x 8-10 AMRAP in 2 minutes: Double Unders Skill: WOD: With a Partner Perform For Time:4 Rds Each … Continue reading

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Saturday Schedule Reminder!!!

Do to the Girls Gone Rx’d competition being held at CrossFit Eminence which is located at 864 E. 78th Ave, Welby, Colorado 80229.  We will only be having the 7am comp class and 8:30 am class available tomorrow, sorry for … Continue reading

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Friday 130927

Essentials Strength/Skill: Warm Up: 400m Run 50 Partner MB Sit Up Tosses Strength: 4 Sets: Back Squat x 5-7 @21X1 Skill: WOD: Benchmark Friday!!!“RAHOI” U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage … Continue reading

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Only a Couple Spot Left!!! Strength Class and Optional Oly Meet!!!

Our last session of the Strength Class was a huge success.  This time we’re looking to make it even better and conclude with the Roots Fall Oly meet, which is going to be held at CrossFit Roots on November 16th. … Continue reading

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Thursday 130926

Essentials Strength/Skill: Warm Up: Mobility Dynamic WU Strength: Skill: WOD: Team WOD Designed by coach in class   Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: Mobility Dynamic Warm Up Strength: Skill: WOD: Team WOD Designed by coach in class … Continue reading

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Wednesday 130925

Essentials Strength/Skill: Warm Up: Partner Sled Pull Strength: Skill: WOD: EMOM For 20 Minutes: Odd Minutes = 3 Deadlift Even Minutes = 12-20 UB Wall Balls Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: Partner Sled Pull Strength: Skill: WOD: … Continue reading

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