Monthly Archives: July 2017

Tuesday, August 1, 2017

Workout Intent: Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Bench Press x 5 *Increase 5-10# from 2 Weeks ago Skill: Skill: WOD: A) 12-9-6 For Time Single Arm DB Push Press Ea Strict Pull Ups *Perform 1 Wall Climbs … Continue reading

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Welcome Mike to our Surge Family

We are so excited to announce and introduce Mike Otwell to you all. He is joining our Surge team of coaches as our endurance coach and program director. He will also be doing mobility classes and personal training/coaching as well. … Continue reading

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Monday, July 31, 2017

Workout Intent: Lower body muscular endurance.  Focus on breath and smooth reps.   Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Back Squat x 5 *Decrease weight 5-10 LBs From 2 Weeks ago Skill: WOD: 4 Sets Each For Time: 8 Power … Continue reading

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Friday, July 28, 2017

Workout Intent:  Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 3 Sets: Shoulder Press x 5 *Decrease load 10-15# from last week. Skill: WOD: 3 Rds For Time: 21 KB Swings 12 Thrusters 400m Run Additional: Mobility Performance Strength/Skill: Warm … Continue reading

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Thursday, July 27, 2017

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: For Time: 10 Burpee 30 Calorie Row 10 Burpee 30 Calorie Row 10 Burpee 60 Sit Ups 10 Burpee 800m Run Additional: 10 Minutes Mobility—- Coaches choice Performance Strength/Skill: Warm … Continue reading

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Wednesday, July 26, 2017

Schedule Reminder:  The 9:30 Women’s Class is Cancelled Workout Intent:  Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 3 Sets: Deadlift x 5 *Decrease 15-20 LBs from last week. B) 5 Sets: (Every 90 Seconds) 3 Power Clean + … Continue reading

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Tuesday, July 25, 2017

Workout Intent: Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Bench Press x 5 *Decrease 10-15# from last week Skill: Skill: WOD: A) 4 Sets: :30 Seconds Push Press @60% Rest :30 Seconds :30 Seconds Pull Up x :30 … Continue reading

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Yoga and Saturday Schedule Change

We are beyond excited to officially announce that Yoga for Athlete’s starts THIS WEEK! The schedule for now will be Thursday’s at 6 and Saturday’s at 9:15. Cost to add unlimited yoga to your membership will be $40 per month. … Continue reading

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Monday, July 24, 2017

Great crew at the Park. Workout Intent: Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Back Squat x 5 *Decrease weight 10-15 LBs From Last week Skill: WOD: AMRAP in 21 Minutes 10 Medball Clean 10 Wall Ball … Continue reading

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Saturday, July 22, 2017

Thank you all for your patience this week! Looks like the guys next door are moving in today and over the weekend! It’s a bit hectic. So we decided to WOD in the park tomorrow! Let’s get outside and enjoy … Continue reading

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