Monthly Archives: January 2016

Monday, February 1, 2016

Great weekend at the Surge Escape.  Thank you to everyone who came up, and even bigger thank you to William and the Lee family or opening their lovely home again. Essentials Strength/Skill: Warm Up:2 Sets: PVC Pass Through x 5 … Continue reading

Posted in Daily Workouts | Comments Off on Monday, February 1, 2016

Friday, January 29, 2016

Reminder: Class Schedule will be normal hours today.  Saturday classes and Open gym on Sunday is Cancelled do to Surge Winter Escape.  Everyone is welcome to come up.  The Lee Family is once again being more then amazing by opening … Continue reading

Posted in Daily Workouts | Comments Off on Friday, January 29, 2016

Thursday, January 28, 2016

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: For Time: 30 Bar Facing Burpees … Continue reading

Posted in Daily Workouts | Comments Off on Thursday, January 28, 2016

Wednesday, January 27, 2016

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: Front Squat x 2@80% Skill: WOD: 4 Sets: (EMOM) Minute 1 = 10/8 Calorie Row + 12/8 Push Ups Minute 2 = 10 Sumo Deadlift High Pull 75/55 + 10 … Continue reading

Posted in Daily Workouts | Comments Off on Wednesday, January 27, 2016

Tuesday, January 26, 2015

Strength Class starts tonight at 5:30!!! There are still a couple of open spots available for this 8 week program coached by Ken. Essentials Strength/Skill: Warm Up: 10 V-Ups 10 Hollow Rocks 5 Scapular Pull Ups 3-5 Strict Pull Ups … Continue reading

Posted in Daily Workouts | Comments Off on Tuesday, January 26, 2015

Monday, January 25, 2016

Essentials Strength/Skill: Warm Up: PVC Pass Through x 5 ea. 3 Position Snatch Deadlift (Stop at Pockets) x 3 High Hang Power Snatch x 3 3 Position Clean Deadlift (Stop Mid Thigh) Hang Power Clean x 3 Push Press x … Continue reading

Posted in Daily Workouts | Comments Off on Monday, January 25, 2016

Saturday, January 23, 2016

Essentials Strength/Skill: Warm Up: Midline Strength:   Skill: WOD: In Teams of 3 Perform For Time: 150 Pull Ups 150 KB Swings 150 Double Unders 150 Overhead Squat 95/65 *Only one athlete can work on given exercise at a time. … Continue reading

Posted in Daily Workouts | Comments Off on Saturday, January 23, 2016

Friday, January 22, 2016

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Perform After WOD A) 3 Sets: Bulgarian Split Squat x 6 ea. Shoulder Press x 2 @ 50/35% of 1 RM Clean and Jerk B) 3 Sets: Hip Ext. x 8-10 Bent … Continue reading

Posted in Daily Workouts | Comments Off on Friday, January 22, 2016

Thursday, January 21, 2016

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: 4 Sets Each For Max Reps: (Every … Continue reading

Posted in Daily Workouts | Comments Off on Thursday, January 21, 2016

Tuesday, January 19, 2016

Essentials Strength/Skill: Warm Up:2 Sets: Push Up Shoulder Taps x 10 ea. Wall Walk x 2 Wall Facing Handstand Hold x 20-30 Seconds Forward Roll x 2-4 Strength: 3 Sets: Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift … Continue reading

Posted in Daily Workouts | Comments Off on Tuesday, January 19, 2016