Monthly Archives: November 2015

Sweat Class to Start on Wednesday!!!

Ok everyone we’ve had great feedback from a lot of people regarding the sweat class.  We’re going to give it a trial run starting this Wednesday at 9:15 am and 5 pm.  We may also run it on Saturday at … Continue reading

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Tuesday, December 1, 2015

Just want to say thank you really quick to all the Surge Family.  As owners and coaches we try to make Surge feel like a second home, and provided everyone with the best coaching around.  But what truly makes CrossFit … Continue reading

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A New Class?!!! WE NEED YOUR HELP

For quite a while we’ve been discussing adding a new class to the schedule.  Lately we’ve had a lot of positive feedback regarding the Thursday classes and the programing that usually accompanies it.  Therefore the class in which we’re thinking … Continue reading

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Monday, November 30, 2015

Essentials Strength/Skill: Warm Up:2 Sets: PVC Pass Through x 5ea. Snatch Balance x 3 Overhead Squat x 3 Hollow Rock x 10 Strength: A) 5 Sets: Overhead Squat x 3 B) 3 Sets: (Perform After WOD) Banded Hip Bridge x … Continue reading

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Saturday, November 28, 2015

Essentials Strength/Skill: Warm Up: 15 Seconds Series Strength: Skill: WOD: With a Partner Complete AMRAP in 12 Minutes: 30 Pull Ups 50 KB Swings 30 Dips Additional: Mobility Performance Strength/Skill: Warm Up: 15 Second Series Strength: Perform After WOD A) … Continue reading

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Friday, November 27, 2015

Schedule Reminder: We are operating under holiday/weekend hours.  There are two class times available 8:30 and 0:45.   Essentials Strength/Skill: Warm Up:2 Sets: Banded Glute Activation Series x 10 ea. Shoulder Taps, Handstand Shuffle/Hold, Box Walk) Strength: 5 Sets: Sumo … Continue reading

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Wednesday, November 25, 2015

Schedule Reminder:  Wednesday = Normal Hours Thursday = Closed Friday = 8:30 & 9:45 Saturday = Normal Hours Essentials Strength/Skill: Warm Up:2 Sets: PVC Pass Through x 5ea. Snatch Balance x 3 Overhead Squat x 3 Hollow Rock x 10 … Continue reading

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Tuesday, November 24, 2015

Essentials Strength/Skill: Warm Up:2 Sets: PVC Pass Through x 5 ea. Prone Kick Backs x 10 ea. Wall Squat x 5 Bar Taps x 8 Strength: A) 4 Sets: (EMOM) Power Clean + 3 Thruster @65% of 1 RM Clean … Continue reading

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Weekend Recap

Just wanted to give a big shout out to Trevor and Brandon for competing in the Turkey Challenge this weekend.  We are so incredibly proud of Trevor for finishing in the Top 6 out of 20 in the Men’s Pro … Continue reading

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Monday, November 23, 2015

Essentials Strength/Skill: Warm Up: 2 Sets: Box Jump x 1.1.1 (Step down to lower box) Band Pull a Part x 10 Strength: Super Set A1 and A2 A1) 4 Sets: Back Squat x 5 A2) 4 Sets: Single Arm DB … Continue reading

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