Strength/Skill: Warm up: 3 Rds: :15 Jumping Jack :15 Squat :15 Mountain Climbers :15 Jump Squats Then 3 Rds: :15 Plank: 15 Superman :15 Side Plank – L :15 Side Plank – R Strength: 3 Sets: (Top Every 90 Sec) Zercher Squats demo x 3 High Box Jump x 4 Skill: Leah’s B-Day WOD: AMRAP...Read More

Today Monday, January 28th makes 37 days until the start of the 2013 Functional Fitness Open which begins on March 6th.  If you’re unfamiliar with the Functional Fitness Open, it is the most inclusive competition in the world.  It is the first stage of three leading up to the conclusion which is the Functional Fitness...Read More

Winter WODfest drew to a close this afternoon, with smiles on everyone’s faces…well most of the time. Surge had 5 competitors with Brandon, JD, and Jason for the guys and Amie and Rachel for the ladies. This was a very unique competition because day two consisted of two WODS, both in and out of the...Read More