We will be starting our youth summer program Monday June 17.

Classes will run Monday, Wednesday and Friday. Ages 6-18

Please click on the link below for all the information!

kids2013

Sorry again for the schedule issues, but tomorrow night there will be only one class at 6:15. The 4pm and 5pm are cancelled because we will not be home from Utah yet. Thank you for understanding!!

Thursday- May 30– 5:15 and 8am only.  Open gym from 6-7pm. No “coached” classes

Friday-May 31 — 5:15 and 8am only.  Open gym from 6-7pm. No “coached” classes

Saturday-June 1– 9:30am only

Sunday- June 2– Open Gym 10am-12pm

Monday- June 3 –5:15am, 8am, 5pm and 6:15pm. NO 4pm

Due to Regionals which are in Salt Lake City. Brandon, Court, Nettie and Scott will be out of town from Thursday morning to Monday afternoon. As long as the flight is on time we will be back to coach on Monday night. However, please watch the site just in case something changes!

We owe Bobby a HUGE thank you for coaching the morning classes Thursday-Monday, and Justin for hosting Open gym! They will be both also working their regular jobs as well!  I know lots of you are not morning people but this might just be the time to give it a try!

Thank you for understanding!

http://surgeanniversary.wodhub.com/details

WOD #1- Hula Hoop Fun

AMRAP 8 min-

*5 Burpess

*10 KB Swings

Partner A completes 1 round of 5 burpess & 10 KB swings, while Partner B is hula hooping. If hula hoop stops the reps do no count. After partner A completes 1 round, Partner B will complete 1 round while partner A hula hoops. Score is total number of reps completed in 8 min.

WOD #2: “Goal to Goal Goodness”

Both Partners will start at the goal post of field.

*Reverse Slam Ball Toss to center field. Partner A must throw, then Partner B must Throw until the team reaches 1/2 field. You will then leave you ball and

*Both partners will bear crawl to the start  line then

*Both partners will broad jump back to center field. You will then grab your ball and

* Reverse Slam Ball Toss to the far end line. Leave your ball at the end and

*Bear Crawl to center field

*Broad Jump back to the far end line. Grab your ball and

*Sprint to the start line. Time stops when both partners and the ball cross the start/finish line

WOD #3: Humpty Dumpty Chipper

Buy in- 200 Meter Egg carry. Both partner will have a spoon and a raw egg. You must each carry 200 meters. If you drop the egg and it breaks both members of the team must return to the start line, get a new egg and start over. Spoon/Egg must be carrier using only one hand.

then perform

*100 Wall Balls 20#/14# while partner holds plate over head 45#/25#

*150 Push ups while partner hangs from pull up bar

*100 sit ups while partner hold plank

*200 air squats while partner does plate pinch hold. 45#/25# per hand

Then

200 meter egg carry again. (Same rules apply)

All the reps of wall ball must be completed before moving on to pushups, push up must be complete before sit up, etc etc. During each movement the reps can be broken up however the team choses, however if you stop you must switch partners. e.g. If partner A if doing Wall Balls and stops then Partner B must then complete at least 1 Wall Ball, and Partner B much do the plate hold. Same goes for the hold, if the plate gets lowered then the partners must switch movements.

 http://surgeanniversary.wodhub.com/heat_times

CrossFit is a registered trademark and copyright of CrossFit.com

Saturday May 25, 2013 8am-2pm

Here is the link to register your team: http://surgeanniversary.wodhub.com/home_page

The gym looks a little different than it did on May 22, 2010!!

Hey all. We are going to be at Thorntonfest this weekend. We are working on some material to handout there. We very rarely do actual advertising. We have always found that word of mouth has been the best advertising we can do. That being said we thought we would ask you guys for your help! Below are some questions that we would love to hear your thoughts/answers to. You can email your thoughts to us at Courtney@crossfitsurge.com or post to comments.

1. What is CrossFit
2. Who or What is CrossFit Surge
3. Why is CrossFit Surge different
4. What were your thoughts or fears before you started? What was the reality?
5. What is one thing you wish you knew before you started?
6. How has your life changed since Surge?
7. Please tell us anything else that you would like to share! If you want to share your story that would great too!!

Thanks for all that you guys do for us! Can’t wait to celebrate our 3 year anniversary next weekend! Don’t forget to get your team signed up the competition! http://surgeanniversary.wodhub.com/home_page

Registration opened today for the the Defy Partner competition. We had a awesome showing last year and it was a great event. Not to mention we got engaged at it last year! Find your partner and get signed up! Male/Female, Female/Female, Male, Male and Masters! A great time for a first competition as well!

http://www.broomfieldstrongman.com/registration/

Ok gang, it appears many of you have gotten into a REALLY bad habit of not signing up for classes. This is not optional and EVERYONE will be doing 20 burpees when you do not sign up for class. It does not take much time, and you need to hold yourself accountable for signing up, being there, or cancelling if you are not going to make it.

Please be aware that if there is no one signed up 15 minutes before class, don’t expect a coach to show up!!!

Just a reminder that CrossFit Kids will be at 9:30 for the next few weeks until further notice.

NO OPEN GYM on Sunday

Justin and Steph are in Hawaii getting married so their will not be open gym on Sunday. Instead we will be heading out to Red Rock at Sunday morning for some stairs and Colorado sunshine!! We will meet on the stage at 10am andwould love to have everyone join us!

Tax Day Sale!!

**Cash only*** Sale will run Monday-Saturday. In stock items only! Get your gear for Regionals!!!