Monthly Archives: December 2015

Friday, December 18, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: For Time:2 Rds 10 Wall ball 10 Sit-ups 10 Box jump Overs 10 Push-ups 2 Rds 10 Pull-ups 10 DB Step Ups 10 KB swings 10 DB Push press 2 Rds 10 KB Sumo deadlift high pull 10 Burpees 10 sit-ups … Continue reading

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Wednesday, December 16, 2015

Reminder: Sweat Class will run at 9:15 am and 5 pm. Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A1) 4 Sets: Back Squat x 5 A2) 4 Sets: Single Arm DB Row x 8ea. Skill: WOD: 5 Sets EMOM … Continue reading

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Open Gym From 4-6 pm

We’re going to open the gym tonight for open gym only from 4-6 pm.  Due to the weather we’re going to cancel all organized classes tonight in hopes that if people are running late they don’t have to rush to … Continue reading

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Gym is closed

Due to the snow the gym is closed today.  We always go by District 12 closure and they are closed as of now. Please be safe and stay home!

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Tuesday, December 15, 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 B) 3 Sets: (Perform … Continue reading

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Monday, December 14, 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, December 12, 2015

Announcements: Crossfit Surge Family, We have ATHLETES competing at Crossfit Verve tomorrow in a terrific fundraiser for an incredible Crossfitter, Sarah Devito, who is battling brain cancer. 1) Team Ram Rod: CJ Lovett, Glendon Bautista and Trevor Dravland 2) Matt Chan’s Allstars: YES that MATT … Continue reading

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Friday, December 11, 2015

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 5 Sets: Sumo Deadlift x 5 Skill: WOD: Team JackWith a Partner Complete AMRAP in 20 Minutes: 10 Push Press 10 KB Swings 10 Box Jump *Partners Alternate movements.  For example partner … Continue reading

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Thursday, December 10, 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: WOD: A) For Time: 1500m Row 200 Double … Continue reading

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Wednesday, December 9, 2015

Reminder: Sweat Class will run at 9:15 am and 5 pm. Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A1) 4 Sets: Back Squat x 5 A2) 4 Sets: Single Arm DB Row x 8ea. Skill: WOD: AMRAP in 14 … Continue reading

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