Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 3 Sets: (EMOM) Minute 1 – Handstand Walk x 5-10 yards Minute 2 – Strict Ring to Sternum Pull Up x 6-8 Minute 3 – Earthquake Bar Overhead Hold x 30-45 Seconds Into: 3 Sets: 60 Seconds Goblet Squat Hold 20 Band Pull a Parts...Read More
“Surge is not just a gym, it’s a community. All of the coaches are very knowledgeable, ear to help and answer questions. From day one I felt welcomed and like part of the family and community. The coaches, and fellow teammates, have helped me not only with fitness and nutrition but with life in general....Read More
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