Daily Workouts

CrossFit Surge – CROSSFIT Essentials/Performance 3 Position Power Clean 4×1 (Above the knee, Just below knee, floor RPE 6-7) *Focus on form and technique. Pause... Read More

CrossFit Surge – SWEAT Pull/Midline/Pull 3 Sets: Partner Assisted/Resisted Hamstring Curls @3131 x 6-10 (https://www.youtube.com/watch?v=vJabXHUknz4) Side Plank Crunches x 8-12 each DB Supinated Grip Bent... Read More

CrossFit Surge – Muscle Metcon (No Measure) 10 Minutes Continuous Movement: 10 Box Jump Step Downs 20/16″ 10 GHD Hip Extensions 20 Seconds Dip Support... Read More

CrossFit Surge – CROSSFIT Essentials/Performance/Competition 1 1/4 Bench Press 10 Minutes build to today’s heavy 5 rep 1 1/4 Bench Press Essentials Metcon (Time) With... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (Weight) 4 Sets: (EMOM) Minute 1 = 5 Back Squat Minute 2 = 6-10 Bar Facing Burpee Minute 3... Read More

CrossFit Surge – SWEAT Metcon (No Measure) 4-5 Sets: (EMOM) Minute 1 = 7 DB Thrusters Minute 2 = 7-12 Burpee Minute 3 = 6... Read More

CrossFit Surge – CROSSFIT Competition Rings and Stands 30:00 min Rotate through the following: 5-ring pike pull to invert https://vimeo.com/191244344/f61298ed95 5-swinging ring pull-ups https://vimeo.com/191244297/0cf35d440d 10-ring... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (Time) With a Partner Perform 3 Rds For Time: (25 Minute Cap) 300m Forwards Sled Drag 300m Backwards Sled... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (Time) 5 Rds For Time: 20 Seconds knee Tuck Hold on Paralletes 9 DB Push Press @ 21×1 9... Read More

CrossFit Surge – Muscle Seated Box Jump 8 Minutes build to high seated box jump Power Clean Complex 5 Sets: 2 Segmented Clean Pull +... Read More