Monthly Archives: December 2014

Wednesday 141231

Schedule Reminder:  We will be operating under Holiday/Weekend hours today.  There will be an 8:30 and 9:45 am class available.  Come in and get in the last WOD before the New Year.  This WOD is a Surge tradition that we … Continue reading

Posted in Daily Workouts | Leave a comment

Tuesday 141230

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Incline DB Press x 6-8 Bent Over YTW x 8 ea. Side Plank Elbow Touches x 12-15 ea. *Goal is to increase load from last week Skill: WOD: 4 Sets Each: (EMOM) Minute … Continue reading

Posted in Daily Workouts | Leave a comment

Monday 141229

  Schedule Reminder:  This Wednesday New Year’s Eve, we will be operating under Holiday/Saturday Hours.  There will be 2 class times available: 8:30 and 9:45 am.  Come out bring a friend for one last WOD before we welcome the New … Continue reading

Posted in Daily Workouts | Leave a comment

Saturday 141227

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: 10 Hip Thrusts 10 Supine Row 10 Double KB/DB Stiff Leg Deficit Dead Lifts 10 Double KB/DB Bent-over Row Skill: WOD: 2 Rds For Time: 15 Cal Row 15 KB … Continue reading

Posted in Daily Workouts | Leave a comment

Friday 141226

Schedule Reminder: We will be operating under Holiday Hours today.  Meaning there are 2 class times available: 8:30 and 9:45 am.  In addition we normally adhere to District 12 School Closure when the weather and roads get bad.  Please stay … Continue reading

Posted in Daily Workouts | Leave a comment

Wednesday 141224

Schedule Reminder: We will be operating under a modified Holiday Hours Schedule.  Meaning we will have 3 Class time available: 5:15, 8:30 and 9:45 am.  Come in and enjoy this great holiday tradition.  Essentials Strength/Skill: Warm Up: Dynamic Warm Up … Continue reading

Posted in Daily Workouts | Leave a comment

Tuesday 141223

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Incline DB Press x 6-8 Bent Over YTW x 8 ea. Side Plank Elbow Touches x 12-15 ea. Skill: WOD: A) AMRAP For As Long as Possible: Ring/P-Bar Push Up Ladder *For the … Continue reading

Posted in Daily Workouts | Leave a comment

Last Minute Christmas Ideas

Have you procrastinated in finishing your shopping? Well I have some ideas for you! We got an accidental shipment of some shoes that I am selling at a discounted price: Here are your choices. And take 35% off all in … Continue reading

Posted in Daily Workouts | Leave a comment

Schedule Week of Dec 22 & Dec 29

Here is the schedule for this week and next. 99% of you have Friday off, I apologize for the few that have to work As of right now this is the schedule for the up coming weeks.  However, we’ve had … Continue reading

Posted in Crossfit WOD, News & Updates | Leave a comment

Monday 141222

  Big Joe Representing, BIG!!! Essentials Strength/Skill: Warm Up: High Hang muscle clean + Push Press High Hang power clean + Push Press High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press Hang above the knee … Continue reading

Posted in Daily Workouts | Leave a comment