Category Archives: Daily Workouts

Press Archetype #2

CrossFit Surge – MOBILITY Mobility MOB: Metcon (No Measure) “The Sink”Avoid locking out your elbows MOB: Metcon (No Measure) Cervical-Thoracic Junction RollBridge up, side to side, bring arms underneath…play around with addressing the pain/stiffness MOB: Metcon (No Measure) Lateral Lat … Continue reading

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Press Archetype #2

CrossFit Surge – MOBILITY Mobility MOB: Metcon (No Measure) “The Sink”Avoid locking out your elbows MOB: Metcon (No Measure) Cervical-Thoracic Junction RollBridge up, side to side, bring arms underneath…play around with addressing the pain/stiffness MOB: Metcon (No Measure) Lateral Lat … Continue reading

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Tuesday, September 19, 2017

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: Wall Slides x 10 Side Lying DB Lateral Raise x 10 ea. 1/2 Kneeling Partner Assisted Banded 1/2 Russian Twist x 8 ea. Essentials/Performance Strength Bench Press (Deload) 3 Sets: … Continue reading

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Monday, September 18, 2017

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: Bulgarian Squat to Couch Stretch Rock Backs x 8 ea. Banded Face Pull x 15-20 Single Arm KB Hold x 30 Seconds Ea. Essentials/Performance Strength Back Squat (Deload) 3 Sets: … Continue reading

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Press Archetype #1

CrossFit Surge – MOBILITY Mobility MOB: Metcon (No Measure) Banded Chest “Stretch”Band comes behind the back and pulls across the chest…forcing shoulders back MOB: Metcon (No Measure) Banded Hook MOB: Metcon (No Measure) Barbell Biceps Smash MOB: Metcon (No Measure) … Continue reading

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Swim WOD

CrossFit Surge – ENDURANCE Endurance WU: Warm-up (No Measure) 6 x 50 as free, non-free, drill, kick, drill, free MS: Metcon (No Measure) Hypoxic Training Comfortability and Turnover Set **These sets may be done with buoy** 50 breathe every 3 … Continue reading

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On Your Own

CrossFit Surge – MOBILITY Mobility MOB: Warm-up (No Measure) Find those hotspots and get 10 minutes of mobility in from practices we learned this week!

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Saturday, September 16, 2017

Schedule Reminder: 8 AM Class at Century Middle School which is located at 1300 Lafayette St. Thornton 80241. 9:15 Yoga For Athletes at Surge, 10:15 CrossFit at Surge.

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On Your Own

CrossFit Surge – MOBILITY Mobility MOB: Warm-up (No Measure) Find those hotspots and get 10 minutes of mobility in from practices we learned this week!

Posted in Daily Workouts | Leave a comment

Press Archetype #1

CrossFit Surge – MOBILITY Mobility MOB: Metcon (No Measure) Banded Chest “Stretch”Band comes behind the back and pulls across the chest…forcing shoulders back MOB: Metcon (No Measure) Banded Hook MOB: Metcon (No Measure) Barbell Biceps Smash MOB: Metcon (No Measure) … Continue reading

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