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 3 Sets: Back Squat x 10 Star...Read More

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Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform: 300 ft. Seal Lid Plank Walk (Partners alternate 25 ft. segments, 6×25 ft) Into 20 Rds 1 Rope Climb or 3 Strict Pull Ups 4 Handstand Push Ups or 4 DB Shoulder Press 6 Alternating DB Snatch (3/3) 70/50 *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 Hindu Push Up x 10 Banded Good Mornings x 15 Tall Plank Lid Lateral Leg Slide x 10-15 5 Medball Squat Jump to Overhead Vertical Toss 3 Rds: 400m Run 21 KB Swing...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle Circles (Right Foot/Left Foot) :30 Calf Raises 1:00 Toe Touches (Standing – reaching towards the floor....Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 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 Single Arm Overhead Squat @3111 x 6-8 each Tempo GHD Sit Ups @21×1 x 10-15 For Time: (35 minute cap)...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

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) A) 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 A) 5 Sets: Deadlift...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) With a Partner Complete (35 minute Cap) 21-15-9 Double DB Deadlift 70/50 15-12-9 Handstand Push Ups/DB Shoulder Press *Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Banded Good Morings x 15 Tall Plank Lid Lateral Leg Slide x 10-15 5 Medball Squat Jump to Overhead Vertical Toss 5 Sets (Every 2 Minutes) 2 Clean...Read More