Daily Workouts

CrossFit Surge – CROSSFIT Essentials/Performance Bar Complex 2 Sets: 1 Deadlift + 1 Hang Power Clean + 1 Front Squat +1 Push Press + 1... Read More

CrossFit Surge – Muscle Sumo Deadlift/Goblet Lunge Complex 5 Sets: (Every 3 Minutes) Sumo Deadlift x 5 (Build to Heavy 5) Goblet Curtsy Lunge to... Read More

CrossFit Surge – CROSSFIT Warm-up Warm-up (No Measure) 2 Sets: Banded Lateral Steps x 10 each Banded PVC Overhead Squat x 6-10 Banded Face Pulls... Read More

CrossFit Surge – Muscle Push 3 Sets: 3 Position Bench x 6-8 each (Wide Grip, Neutral, Close Grip) Elbow on Knee DB External Rotations @1111... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (Time) With a partner complete For Time: (20 min cap) 100 Push Press 75/55 (partner holds handstand against wall... Read More

CrossFit Surge – SWEAT Metcon (Time) For Time: 300m Run 30 DB Push Press 30 Jumping Pull Ups 30 KB swings 30 feet on slider/lid... Read More

CrossFit Surge – Muscle Metcon (AMRAP – Reps) EMOM x 10 (5 each) Minute 1 = 30-45 seconds walk sit Minute 2 = AMRAP Power... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Pause Deadlift/Single Arm DB Shoulder Press 4 Sets: 2 Position Pause Deadlift x 4 (Pause at knee and mid thigh)... Read More

CrossFit Surge – Muscle Pressing Turkish Get Up Complex 3 sets: Turkish get up pressing complex: (1 set = 10-20 total presses each arm) 2-4... Read More

CrossFit Surge – CROSSFIT Essentials/Performance Metcon (AMRAP – Reps) 4 sets for max reps: 2 minutes of Rowing (for calories) Rest 30 seconds 90 seconds... Read More