Monthly Archives: January 2014

Saturday 140201

It is said that it takes 10,000 hours to master a task.  How many hours have you put in? Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Partner/Team Relay Sled Push 4 x 25 yrds Skill: WOD: “Omaha” aka Broncos … Continue reading

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Recipe Night & Expansion Tour

Don’t forget that tonight is recipe night. Please bring a Paleo main dish to share and the recipe to share with everyone. there will be lots of good food and new Paleo dishes that you can add to your weekly … Continue reading

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Friday 140131

Class Cancellation Policy Reminder:  We a here to the District 12 School closure policy.  Honestly not sure how much snow we’re supposed to get but, stay tuned to the website for any class cancellations. powered by Essentials Strength/Skill: Warm up: … Continue reading

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Thursday 140130

We would like to welcome the newest member of not only the White Family but also the CrossFit Surge Family.  Congrats to Mary and JD as they became new parents with the birth Reagan David White.  So happy for you … Continue reading

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Wednesday 140129

Essentials Strength/Skill: Warm up:3 Sets Muscle Snatch x 3 Power Snatch x 3 Overhead Squat x 3 Snatch x 3 Supine Row x 6-8 Strength: 6 Sets: (EMOM) Power Snatch + Overhead Squat + Squat Snatch Skill: Chip’s B-Day WOD: … Continue reading

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Tuesday 140128

Essentials Strength/Skill: Warm up: 3 Sets Handstand Hold x 20-30 Seconds Double Unders x 30-40 Strict Knee to Elbow x 6-8 Strength: 3 Sets: (EMOM) Push Up with 3 Second Pause at the top x Max Rep Partner MB Lateral … Continue reading

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Monday 140127

So proud of these two.  Great job at Winter WODFest!!! Essentials Strength/Skill: Warm up:2 Sets Banded Star Drill x 8 ea Banded Plank Star Drill x 8 ea Strength: 5 Sets: 2 Power Clean + 2 Front Squat Skill: WOD: … Continue reading

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Saturday 140125

Reminder: Class Schedule: 7 am Comp, 8:30 Group Class, 9:30 Cancelled Adam and Trevor are Competing in the Winter WODfest: Saturday at CrossFit Eminence located at 864 E. 78th Ave. Thornton, CO 80229 from 8am to 5 pm, then Sunday … Continue reading

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Weekend Class Schedule and Activities

Saturday Class Schedule: 7 am Comp, 8:30 Group Class, 9:30 Cancelled Adam and Trever are Competing in the Winter WODfest: Saturday at CrossFit Eminence located at 864 E. 78th Ave. Thornton, CO 80229 from 8am to 5 pm, then Sunday … Continue reading

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Friday 140124

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 Duck Walk x 5 … Continue reading

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