Monthly Archives: September 2015

Wednesday, September 30, 2015

Reminder: Butterfly clinic Thursday at 5pm.  Must have strict and kipping pull ups, clinic will last 30-45 minutes.  Essentials Strength/Skill: Warm Up:3 Sets: Tall Box Jump x 1.1.1.1 (Step down to smaller box) Hollow to Arch Rolls x 5 Strength: … Continue reading

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Tuesday, September 29, 2015

Really, there’s no way Joe is 50!!! Essentials Strength/Skill: Warm Up:2 Sets: Band Pull a Parts x 15 Mini Band Glute Activation Series x 10 ea. Strength: 4 Sets: (Every 2 Minutes) Thruster x 5 @60% of 1RM Clean and … Continue reading

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Saturday, September 26, 2015

Thank you William for the earlier post: Crossfit Surge Family, We have two awesome teams competing tomorrow at the Girls Gone Rx competition at Crossfit Eminence supporting the fight against Breast Cancer!  Crossfit Eminence is located at 864 E 78th … Continue reading

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Friday, September 25, 2015

Essentials Strength/Skill: Warm Up: 2 Sets: Underhand Vertical MB Toss x 5 Band Pull a Parts x 15 Strength: A) 4 Sets: (EMOM) Power Snatch x 3 B) 3 Sets: DB Lunges x 8 ea. Stiff Legged Deadlift x 6 Skill: … Continue reading

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Thursday, September 24, 2015

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: Mark’s B-Day WOD: AMRAP in 15 Minutes: … Continue reading

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Wednesday, September 23, 2015

Essentials Strength/Skill: Warm Up: 3 Sets: Tall Box Jump x 1.1.1.1 (Step down to smaller box) Hollow to Arch Rolls x 5 Strength: A) 4 Sets: (Every 90 Seconds) Thrusters x 5 B) 3 Sets: Single Arm DB Row x … Continue reading

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Tuesday, September 22, 2015

Joe and William representing Surge down in Hawaii.  From the looks and sounds of it, their not enjoying their trip at all!!!  Congrats on the snatch PR’s as well fellas. Essentials Strength/Skill: Warm Up: 2 Sets: Band Pull a Parts … Continue reading

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Monday, September 21, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 5 Sets: (Every 90 Seconds) Clean From Blocks (Set Blocks Up at Knee) Set 1 = 1 Rep @75% Set 2 = 1 Rep @80% Set 3 = 1 Rep @85% … Continue reading

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Saturday, September 19, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: With a Partner Complete AMRAP in 25 Minutes:A) 5 Rds Each: 10 Thursters 1 Rope Climb 400m Run B) 5 Rds Each: 6 Thrusters 3 Strict Pull Ups + 3 … Continue reading

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Upcoming Events!

Here are the events we have coming up in Sept/Oct/Nov (So FAR) Sept 26th -Girls Gone RX – CrossFit Eminence 864 E. 78th Ave – Thornton, CO 80229            *Athletes competing: Laruen, Rachel, Holly   and April, Amber, Kelli Oct 1- … Continue reading

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