Daily Workouts

CrossFit Surge – CROSSFIT Metcon (Weight) 4 Sets For Load 7-6-5-4 Thrusters (AHAP) 500/400m Row Rest 2 Minutes *Goal is to increase pace each set... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 11 Minutes 1 Double DB Hammer Curl 2 Supinated Grip Inverted Barbell Row... Read More

CrossFit Surge – CROSSFIT Warm-up (No Measure) 10-8-6-4-2 Feet Vertical Toe touch Crunch Cross Body Elbow to Knee Crunch Each Superman Banded YTA x 5... Read More

CrossFit Surge – CROSSFIT Strength A) 2 Sets Seated elbow on Knee ext rotation x 6-8 each Single Arm Upright Row x 10 each Bent... Read More

CrossFit Surge – CROSSFIT Strength 4 Sets: High Hang Muscle Snatch + High Hang Power Snatch + Overhead Squat bent over high elbow row to... Read More

CrossFit Surge – CROSSFIT Metcon (Calories) In teams of 3 Every 3 minutes x 12 sets total (36 minutes) S1 = AMRAP in 2 Minutes... Read More

CrossFit Surge – CROSSFIT Metcon (Weight) 4 Sets For Load 5 Thrusters (AHAP) 500/400m Row Rest 2 Minutes *Goal is to increase pace each set... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) Handstand/Rope Climb 3-5 rounds not for time 5x Handstand roll outs https://vimeo.com/181503022/c83a55cb9f 1 rope climb 10 meter handstand... Read More

CrossFit Surge – CROSSFIT Strength A) 5 Sets (Alternate Every 2 Minutes) Minute 1 = Bench Press x 5-3-1-5-3-1 Minute 2 = Power Clean x... Read More

CrossFit Surge – CROSSFIT Strength A) 4 Sets (Every 2 minutes) Block Deadlift x 5-4-3-2 (rpe 7-8) Band Pull a Parts x 12 B) 3... Read More