We will be starting our youth summer program Monday June 12. Classes will run Monday, Wednesday and Friday 9:15-10 Ages 6-18 We are excited to announce that CF kids is back! If you are a member of Surge we know that your kids are super excited, if you are not a member and you are...Read More

Essentials Strength/Skill: Warm Up:2 Sets: Wall Slides x 10 Seated External Rotation x 10 (heel at backside) Band Pull a Parts x 20 Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5) Strength: 3 Sets: Shoulder Press x 5 @ 78% of 1 RM Shoulder Shockers x...Read More