The other day I posted a question asking people if they could define integrity in one sentence.  I received in a lot of great responses and answers.  For the most part everyone who responded had pretty much the same response.  Personally the best definition I’ve ever heard for integrity is doing the right thing whether...Read More

Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) Dynamic Warm Up Essentials/Performance Strength Sumo Deadlift 10-8-6-4-2 A: Pulling 3 Sets: Iso Prone Bench DB Hold at Hip x 30 Seconds Prone Bench DB Batwing Row x 12-15 Supine on Floor Band Pull a Parts x 15-20 *Perform 60 yards forward sled drag...Read More

Surge Elite Performance & Fitness – MOBILITY Mobility MOB: Warm-up (No Measure) Banded Hip Extension Lunge MOB: Warm-up (No Measure) Couch and Super Couch Stretch MOB: Warm-up (No Measure) Trailing Leg Hip Extension MOB: Warm-up (No Measure) Reverse Ballerina MOB: Warm-up (No Measure) Banded HurdlerRead More