Monthly Archives: August 2017

Community Gym Challenge

Let the challenge begin Hey Surge Family! We have been “challenged” by CrossFit Loop and Krav Maga Colorado to bring our top male and top female athlete to compete in October. The event will have 1 male and 1 female … Continue reading

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Wednesday, August 16, 2017

Workout Intent:  Essentials Strength/Skill: Warm Up: 2 Sets: Alternating Single Leg RDL x 10 ea. Double KB Upright Row x 8 Farmers Carry x 60 yards Strength: A) 3 Sets: Deadlift x 4 *Increase 10 LBs from last week. Skill: WOD: … Continue reading

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Tuesday, August 15, 2017

Kickboxing at 9:00 am Starts tonight at 5:45 pm Workout Intent: Essentials Strength/Skill: Warm Up: 3 Sets: Bent Over YTW x 8 ea. Scapular Pull Ups x 10 Supine Row x 12 Knee Tuck Hollow Hold x 20 Seconds Strength: … Continue reading

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Boxing and Kickboxing start THIS WEEK!

                  Boxing This class will teach you how to throw punches with the correct form while burning hundreds of calories in the process. The class may involve heavy bag work, shadow boxing, … Continue reading

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Monday, August 14, 2017

Reminder:  Surge Boxing starts today at 12:00.  Grab a friend and get you punch on! Workout Intent: Lower body muscular endurance.  Focus on smooth reps, and push your pass.  This week is more about speed not so much breath work. Essentials Strength/Skill: … Continue reading

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Saturday, August 12, 2017

Schedule Reminder:  8 = CrossFit, 9:15 = Yoga for Athletes 10:15 = CrossFit.  Drop in for Yoga is $8. Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: With a Partner Complete For Total Reps: A) 4 Minutes to … Continue reading

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Friday, August 11, 2017

Workout Intent:  Essentials Strength/Skill: Warm Up: Snatch Complex Strength: A) 3 Sets 3 Pos Power Snatch + OH Squat (Above, below, floor, OH squat) B) 3 Sets: Shoulder Press x 5 *Increase load 5 from 2 weeks ago. Skill: WOD: 3 Rds … Continue reading

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Thursday, August 10, 2017

Reminder:  Yoga For Athletes is at 6 pm.  Come check out the new class that everyone is feeling amazing from.  Grab a friend and share the recovery.  Drop in is $8.   Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: … Continue reading

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August 9, 2017

Workout Intent:  Essentials Strength/Skill: Warm Up: 2 Sets: Alternating Single Leg RDL x 10 ea. Elbow on Knee External Rotation x 10 ea. Bottom of Dip Hold on Rings x 5 Second on/10 Seconds off x 3 Strength: A) 3 … Continue reading

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Surge Barbell

With all the changes happening at Crossfit Surge, from the remodel to all the new programs rolling out. One thing that is missing is a weightlifting specific class. Coaching for this class will be provided by Adam Brandt. This weightlifting … Continue reading

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