Monthly Archives: November 2014

Monday 141131

Essentials Strength/Skill: Warm Up: 4 Position Snatch Pull + High Pull High Hang muscle snatch (no re-bend of the knees) High Hang power snatch High Hang full snatch (hold rock solid bottom position for 10 seconds) Hang above the knee … Continue reading

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Saturday 141129

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: With a Running Clock Perform:A) 5 Rds for time of: 5 Pull Ups 7 Goblet Squat 9 Box Jumps At the 15 Minute Mark Perform: B) 5 Rds for time of: 8 Supine Row 12 KB Swings 16 Wall … Continue reading

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Friday 141128

Schedule Reminder:  We will be operating on Holiday/Weekend hours.  Therefore we will have two class times available, 8:30 and 9:45 am.  Come in and work off all that holiday celebration. Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 4 Sets: … Continue reading

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Happy Thanksgiving!!

Brandon, Carsyn and I will be running a “free 5K” tomorrow morning. AKA our own course from the house. We encourage all of you to do something active and fun before your dinner. Enjoy your dinner but don’t let it … Continue reading

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Wednesday 141126

Schedule Reminder:  Wednesday = Normal Hours Thursday = Closed Friday = 8:30 & 9:45 Saturday = Normal Hours Sunday = Yoga and Open Gym (If you’re planning on attending Yoga this Sunday please RSVP as soon as possible.  Brittany needs … Continue reading

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Monday 141125

We would like to say congrats to Amber and Derek as they welcome their new Son Carter Thomas Curry into the World.  Congrats to you and your family and so excited to welcome a new member into the Surge Family. Essentials … Continue reading

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Monday 141124

So Proud of all our Surge Family Members who competed over the weekend at the Turkey Challenge, hosted by MBS CrossFit.  As coaches it’s always great to see that all the effort you all have put in is paying off.  Fitness is … Continue reading

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Saturday 141122

Schedule Reminder:  Do to the Turkey Challenge at MBS CrossFit, there is one class available today (8:30).  Surge Family, come out and root on our awesome athletes at the MBS Turkey Challenge!!! The Spine Geek team of Joseph Arvay, Zach … Continue reading

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Friday 141121

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 5 Sets: (Every 2 Minutes) Floor Press x 5 Skill: WOD: Team Jack With a Partner Complete AMRAP in 20 Minutes: 10 Push Press 10 KB Swings 10 Box Jump *Partners Alternate … Continue reading

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Thursday 141120

Reminder:  Yoga at 6:15 pm.  If you have any nagging tightness or mobility issues come in and work them out.  We’ve seen a ton of improvement from athletes who have been consistent each week with attending this class. Essentials Strength/Skill: … Continue reading

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