Author Archives: brandon

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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Friday, July 21, 2017

Workout Intent:  Essentials Strength/Skill: Warm Up: Snatch Complex Strength: A) 3 Sets: Shoulder Press x 5   Skill: WOD: A) 4 Rds For Time: 5 Power Clean 10 Bar Facing Burpee Rest 5 Minutes B) 15-12-9 For Time: Power Snatch Dips … Continue reading

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Thursday, July 20, 2017

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: Every 0n Minute x 5 Sets Minute 1 = Row 15/12 Calories Minute 2 =10 Slam Balls + 5 Burpee Minute 3 = 15 Russian Twists ea. Additional: 10 Minutes … Continue reading

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Wednesday, July 19, 2017

Workout Intent:  Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 3 Sets: Deadlift x 5 Skill: WOD: 4 Sets: 100 Ft. Sled Push (Heavy) 15 Russian KB Swings 100m Farmers Carry Rest 2 minutes Additional: Mobility Performance Strength/Skill: Warm … Continue reading

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Tuesday, July 18, 2017

Workout Intent: Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Bench Press x 5 *Increase 5# from last week Skill: Skill: WOD: A) 4 Sets: :30 Seconds Push Press @55% Rest :30 Seconds :30 Seconds Pull Up x … Continue reading

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Monday, July 17, 2017

Workout Intent: Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Back Squat x 5 *Add 5 lbs from last week Skill: WOD: AMRAP in 21 Minutes 10 Vertical Jump touch to 8-10″ object overhead 5 Hang Squat Clean 5-10-15-20-25 … Continue reading

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Monday, July 10, 2017

Workout Intent: Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Back Squat x 5 *Add 5 lbs from last week Skill: WOD: AMRAP in 18 Minutes 30 Double Unders 8 Goblet Squat 5-10-15-20 yard shuttle run Rest 90 … Continue reading

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Saturday, July 8,, 2017

Calling all Surge Members!!! We have some exciting changes coming to Surge, the first of which is today.  We are going to try and move the rig to a new location and need as many hands on deck as possible. … Continue reading

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Friday, July 7, 2017

Calling all Surge Members!!! We have some exciting changes coming to Surge, the first of which is this Saturday.  We are going to try and move the rig to a new location and need as many hands on deck as … Continue reading

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