Monthly Archives: September 2014

Wednesday 141001

Juliet doing her thing at the CFF Masters Championships.  Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 3 Sets: Bulgarian Split Squat x 6-8 ea. Plank Hold x 30-45 Seconds Skill: WOD: 7 Sets Each: (EMOM) Odd Minutes = … Continue reading

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Tuesday 140930

We’ve had a lot of new PR’s set lately, but there is one in particular I feel I need to bring some extra attention to.  Val Elliot has been with us pretty much from the beginning.  Since she first started … Continue reading

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Monday 140929

So proud of all our Surge Lady’s who competed this weekend.  You all did a great job!!! Courtney Elliot we didn’t forget about you either, great job. Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: Front Squat x … Continue reading

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Saturday 140927

William with great triple extension in his Clean & Jerk at the Masters Championships. Reminder:  Come out and support our Lady Surge members as they take on the competition at Girls Gone Rx hosted by CrossFit Eminence.  CFE is located … Continue reading

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Friday 140926

Joe at the FRCF Master’s Championships. Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 5 Sets: (Every 90 Seconds) Thruster x 3 Skill: WOD: AMRAP in 10 Minutes: 7 Thruster 7 Push Ups Additional: 10 Minutes Mobility Performance Strength/Skill: Warm … Continue reading

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Thursday 140925

Great looking crew dressed in Surge gear!!! 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: Wt. … Continue reading

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Wednesday 140924

Happy Birthday Lance!!! Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 8 Sets: (Every 90 Seconds) Hang Power Clean + Power Clean + Front Squat Skill: WOD: For Time: 30 Pull Ups 20 MB Clean 15 Deadlifts 20 MB Clean … Continue reading

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Tuesday 140924

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: A) 10 Sets Total: (EMOM) Minute 1 – Strict Pull ups/Supine Row x 1-4/6-8 Minute 2 – Handstand Hold/Waiter or Plank Hold x 30-45 Seconds B) 3 Sets: DB Bench Press x … Continue reading

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Monday 140922

First thanks to everyone who came out and supported our amazing Surge Family members as they competed this weekend.  We had an amazing weekend not just here in Colorado but in Wyoming as well.  Juliet rocked the CrossFit Frontier Masters … Continue reading

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Sunday Schedule

Yoga and Open gym are Cancelled, SORRY!!!  As for our Surge athlete who are competing in day 2 of the Front Range CrossFit Masters Championships. FRCF Master’s Championship Heats/Times: Event 5: Heat 8, 9 & 11 Chip Case 10:45 AM … Continue reading

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