Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: 3 Sets: Incline DB Press x 6-8 Bent Over YTW x 8 ea. Side Plank Elbow Touches x 12-15 ea. Skill: WOD: A) AMRAP For As Long as Possible: Ring/P-Bar Push Up Ladder *For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps...Read More

Have you procrastinated in finishing your shopping? Well I have some ideas for you! We got an accidental shipment of some shoes that I am selling at a discounted price: Here are your choices. And take 35% off all in stock Surge gear! T-Shirt $16.25 Thermals $19.50 Sweatshirts $26Read More

Here is the schedule for this week and next. 99% of you have Friday off, I apologize for the few that have to work As of right now this is the schedule for the up coming weeks.  However, we’ve had some questions about doing a 5:15 am this Wednesday and Friday.  If you would like...Read More