Monthly Archives: July 2014

Friday 140801

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 5 Sets: (Every 2:30) Bench Press x 1 Skill: William’s B-Day WOD: A) 15-10-5 For Time: Thruster Bar Facing Burpee Rest 5 Minutes: B) AMRAP in 5 Minutes: 10 Power Snatch … Continue reading

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Thursday 140731

Schedule Reminder:  The 6:15 pm class is cancelled.  Yoga is still on, so if you’re wanting to come in at 6:15 come to Yoga. Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat … Continue reading

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Wednesday 140730

  Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 5 Sets: (Every 2:30) Deadlift x 1 Skill: WOD: “Nathan Lee Winter” Nathan is the Brother of Jared Winter, he pasted way 1 year ago at the age of 30.  … Continue reading

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Tuesday 140729

CJ showing everyone where the beach is. Essentials Strength/Skill: Warm up:3 Sets: Pull Up/Supine Row x 1-4/4-6 Handstand Hold/Plank Hold x 15-30 Seconds Double Unders/Single Unders x 30-50 Strength: A) 5 Sets: (Every 2:30) Shoulder Press x 1 Skill: WOD: … Continue reading

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Monday 140728

  Testing Week is FINALLY here!!!  You’ve all put in a tremendous amount of work of the last 3 months.  Trust in your abilities and allow yourself to perform the way you’ve been preparing for. Essentials Strength/Skill: Warm up: Dynamic … Continue reading

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Friday 140725

Schedule Reminder: Saturday Classes are cancelled at the gym.  We will be going up to Union Resevior for some fun in the sun activities (Swim/Stand Up Paddle Board WODs).  Bring your family and friends out to play and have fun … Continue reading

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Thursday 140724

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 3 Sets: Turkish Get Up x 4 ea. :45 … Continue reading

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Wednesday 140722

Action from Mel’s B-Day WOD!!! Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 3 Sets: (Every 2:30) Deadlift x 5 (Decrease 20-40# from Last Week) Skill: WOD: A) 10 Sets: High Hang Power Snatch + 2 Overhead Squat B) … Continue reading

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Tuesday 140722

Birthday Kisses For Audrey!!! (Pic by Scott Brayshaw) Congrats to Katie and Chris Devine who gave birth to their new daughter Harper, and welcome to the Surge Family Harper!!! Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 3 Sets: … Continue reading

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Monday 140721

Essentials/Performance athletes:  This week will be a deload week.  This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads. Essentials Strength/Skill: Warm up: 3 … Continue reading

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