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!
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!
WOD #1- Hula Hoop Fun
AMRAP 8 min-
*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.
*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
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.
Heat 1: 8:30 Heat 3: 9:25 Heat 5: 10:30
Heat 2: 8:45 Heat 4: 9:45 Heat 6: 11:00
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After the WOD’s are done we will be doing a BBQ and Potluck. We ask you to bring your favorite Paleo food to share!
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.
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!