Author Archives: brandon

Saturday, September 16, 2017

Schedule Reminder: 8 AM Class at Century Middle School which is located at 1300 Lafayette St. Thornton 80241. 9:15 Yoga For Athletes at Surge, 10:15 CrossFit at Surge.

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Monday, August 28, 2017

Reminder:  Women’s Class at 9:15, Surge Boxing 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. … Continue reading

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Thursday, August 25, 2017

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: 800m Run 10 Burpee … Continue reading

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Wednesday, August 23, 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 22, 2017

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: 3 Sets: Bench Press x 5 *Decrease 15-20# from … Continue reading

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Monday, August 21, 2017

Reminder:  Women’s Class at 9:15, Surge Boxing 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. … Continue reading

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Saturday, August 19, 2017

Schedule Reminder:  8 = CrossFit, 9:15 = Yoga for Athletes 10:15 = CrossFit.  Drop in for Yoga is $8. Come out to Bladium CrossFit and help cheer on Court and Glendon as they compete on a team at the Fossil … Continue reading

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Friday, August 18, 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 4 *Increase load 5 from last week. Perform 10-15 Banded Face … 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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