Essentials Strength/Skill: Warm up: 3 Sets: Couch Stretch Variations x :20 Seconds ea. (Couch, Elbow to instep, Hamstring) Rolling Superman to Hollow Hold x 10 Strength: 4 Sets: (Every 2:30 Minutes) Deadlift x 5 (Increase 5/10# from last week) Skill: WOD: With a Running Clock Perform: A) EMOM for 8 Minutes: 3 Power Clean @...Read More

It’s hard to believe that it has already been 4 years since we opened the doors to Surge Elite Performance & Fitness. We are going to celebrate this weekend with some fun WOD’s and a BBQ! As many of you know we started construction on the addition a few moths ago. It will FINALLY be...Read More