Daily Workouts

CrossFit Surge – CROSSFIT Essentials/Performance 3 Position Power Snatch + Overhead 4 Sets: 3 Position Power Snatch (Top to Bottom) + 2 Overhead Squat Essentials... Read More

CrossFit Surge – SWEAT Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes 7 KB Sumo Deadlift High Pull 7 Push Ups

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (Time) 400m Run 10-1 Alternating Single Arm DB Snatch Each Box Jumps 400m Run Competition Handstand Flow Rotate through... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Back Squat 4 Sets: Tempo Back Squat @30×1 x 5 Tempo Pull Up @31×1 x 5-8 Lunge Complex/YTW 3 Sets... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Bench Press 3 Sets: ONLY PERFORM 1ST 3 SETS Build to Heavy 8 reps Bench Press *no failing Standing KB/DB... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Clean Complex 4 Sets: Hang Power Clean ( below knee) + Front Squat + Clean (Squat) + Push Jerk Banded... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (Time) With a Partner Complete For Time: (21 Minute Time Cap) A) 2 Rds 15 Anchored Sit Ups 12... Read More

CrossFit Surge – CROSSFIT Essentials Metcon (4 Rounds for distance) 4 Sets: Minute 1 = 15-20 Russian KB Swings Minute 2 = 8-12 Burpee Minute... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes: 10 Wall Sit + Double DB Hammer Curl (Hold wall... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: Prone on flat bench W Row to Overhead Press x 6 Banded A’s x 12... Read More