Daily Workouts

CrossFit Surge – CROSSFIT Metcon (Time) With a Partner Perform: 3 Rds: 30 Push Ups 20 Hang Power Clean 115/75 8 Rope Climb 500m Run... Read More

CrossFit Surge – CROSSFIT Metcon (Time) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Hand to... Read More

CrossFit Surge – Surge Muscle Metcon (No Measure) R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip... Read More

CrossFit Surge – CROSSFIT Metcon (Time) 2 Sets: Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls... Read More

CrossFit Surge – Surge Muscle Metcon (Time) Sets: Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls... Read More

CrossFit Surge – CROSSFIT Metcon (Time) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB... Read More

CrossFit Surge – Surge Muscle Metcon (AMRAP – Rounds and Reps) A) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction... Read More

CrossFit Surge – CROSSFIT Metcon (Time) 2 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 each Banded Glute Bridge x... Read More

CrossFit Surge – Surge Muscle Metcon (Time) 2 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 each Banded Glute Bridge... Read More

CrossFit Surge – Surge Muscle Metcon (Distance) With a Partner Perform: AMRAP in 25 Minutes: 10 Rope Climb or 30 Strict Pull Ups 30 Shoulder... Read More