I first started this article in hopes to help others map out a successful trip to the grocery store.  However as I began searching for layout diagrams of grocery stores I came across some very interesting articles regarding the psychology and research behind grocery store layouts.  As I read through these articles I couldn’t help...Read More

Surge Elite Performance & Fitness – CROSSFIT Warm-up Warm-up (No Measure) Banded Lateral Steps x 10 yrds RT/LT Hand to Hand Russian KB Swing x 8 Each PVC Pass Through x 10 PVC Overhead Squat x 10 2-5 Second Ring Support Hold Top + 2-5 Seconds Bottom of Dip Hold Bottom x 3 (Top of...Read More

Surge Elite Performance & Fitness – ENDURANCE Endurance BIKE: Metcon (Calories) 5′ easy warmup on the bike 3 x 30″ Single Leg Push 10 sets of: 2′ easy 1′ 5-10 RPM below sprint paceRead More