Daily Workouts

CrossFit Surge – CROSSFIT Metcon (Time) Happy 4th! With a Partner Perform For Time: (40 Minute Cap) 2 Rds 500m Run (Go out Garage door... Read More

CrossFit Surge – CROSSFIT Metcon (Time) A) 2 Sets: Banded Good Mornings x 20 Bird Dogs x 20 Clamshells x 20 (10/10) Wall Climbs x... Read More

CrossFit Surge – CROSSFIT Metcon (3 Rounds for reps) A) 1 Set: EMOM Minute 1 = Max Rep Slam Balls/Plate Ground to Overhead Minute 2... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) A) 3 Set (Alternate Stations Every 90 Seconds) Station 1 = Front Rack Step Back Lunge x 6-8... Read More

CrossFit Surge – CROSSFIT Metcon (4 Rounds for time) A) 4 Sets: Bench Press or Floor Press x 12-9-6-3 Banded Face Pulls x 10-15 DB/KB... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 4 Sets: Halting Deadlift x 4 (Pause for a 2 second count at the... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform AMRAP in 20 Minutes: 1 Power Clean* 3 Handstand Push Ups/Strict... Read More

CrossFit Surge – CROSSFIT Metcon (AMRAP – Reps) A) 1 Set 200m jog or 30 seconds bike 100 ft Single Arm Overhead Carry Each 10... Read More

CrossFit Surge – CROSSFIT Metcon (No Measure) A) 3 Sets: (EMOM) Minute 1 = Max Distances of 25 ft Shuttle Runs or 150-200m Run Minute... Read More

CrossFit Surge – CROSSFIT Metcon (Distance) A) 3 Set (Alternate Stations Every 2 Minutes) Station 1 = Front Rack Step Back Lunge x 6-8 each... Read More