Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Banded Good Mornings x 15 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 For Time: 5-4-3-2-1 Rope Climb or x2 Strict Rope...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (2 Rounds for reps) AMRAP in 8 Minutes 25 ft. Crab Walk 12 Slam Ball 25 ft. Bear Crawl 50 ft. Farmers Carry Rest 4 Minutes AMRAP in 8 Minutes 3-6-9-12-15-18-21-etc… KB Swing BurpeeRead More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Prone Blackburns x 5 Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 PVC Overhead Squat @3111 x 6-8 each For Time: Run 200m 3 Rds 10 Sit Ups 10 Dips/Push Ups 20 Double...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 8 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 Shoulder Elevated Single Leg Glute Thrust x 8-10 each...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 1 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU) Banded Diagonal Pull a Parts x 10 each Banded Good Mornings x 10 Medball Vertical Toss x 5 B) 3 Sets: Back Squat x 10...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Rounds and Reps) AMRAP in 4 Minutes 2 Wall Walk 4 Deadlift 205/135 *Partners complete full rounds Rest 3 minutes AMRAP in 8 Minutes 9 Air Squat 6 DB Bench (you choose #) 3 Power Clean 165/110 or 9 KB Swing *Partners Alternate Movements...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Banded Good Mornings x 15 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 B) For Time: 30-20-10 Feet Anchored wt. Sit Ups...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes 25 ft. DB Bear Crawl Push 10 Supine Ring Row 20 Tall Plank DB Transfers (10/10) 25 ft. DB Walking Split Stance RDL (Death March) 10 Supine Row 20 DB Russian Twist (10/10)Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Prone Blackburns x 5 Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 PVC Overhead Squat @3111 x 6-8 each AMRAP in 7 Minutes 7 Toe to Bar 7 Power Snatch 75/55 7 Box...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 1 Sets: Elbow on Knee DB/Plate External Rotation x 10-12 Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 12 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 Shoulder Elevated Single Leg Glute Thrust x 8-10...Read More